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Rowing is a very effective workout variation. It improves the heart-/blood-circular system and affects all
main muscle groups: The back, abdominal muscles, arms, shoulders, buttocks and legs.
Rowing essential moves
1. Seat on the seat and place your feet on the pedals. Use the velcro to secure your feet and grasp
the rowing handles.
2. For the starting position, lean forward with arms outstretched and bend your knees as shown in
figure 1.
3.
Move your arms backwards while stretching your back and legs (see figure 2).
4. Continue this movement until you are in a lean-back position. Your elbows should point outwards
(figure 3). Now continue as described under point 2 to repeat the movement.
Exercise time
Rowing is relatively exhausting - we therefore recommend to start with a short and easy workout pro-
gram. You should increase the challenges for further workouts. Start with a 5-minute workout for your
first training session and increase the time slowly with further workouts until you reach 15 to 20 minu
-
tes. Take your time to increase and try to do a workout every second day or three times a week. Your
muscles should get enough time to relax between different workouts.
Rowing with the arms only
With this exercise, you can improve your arm and shoulder muscles, as well as the back and abdomi-
nal muscles. Start the movement with legs straight as shown in figure 4, lean forward and grasp the
handles. Move your upper body slowly to the rear side until you reach a position as shown in figure 6,
while pulling the handles in direction of your upper body. Repeat this movement.
Rowing the the legs only
With this exercise, you can improve your leg and back muscles. With straight back and extended legs,
bend your knees until you reach the handles as shown in figure 7. Now stretch your legs, what moves
your body backwards. Arms and Back stay straight. Repeat this movement.
EXERCISE INSTRUCTIONS
Fig. 1
Fig. 2
Fig. 3
Fig. 5
Fig. 6
Fig. 4
Fig. 7
Fig. 8
Fig. 9
Summary of Contents for SF-1670
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