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Alternate Rowing Styles
Arms Only Rowing
This exercise will tone muscles in your arms, shoulders, back and stomach. Sit as shown in
Fig 4 with your legs straight, lean forward and grasp the handles. In a gradual and
controlled manner lean back to just past the up right position continuing to pull the handles
towards your chest. Return to the starting position and repeat. See attached.
Legs Only Rowing
This exercise will help tone muscles in your legs and back. With your back straight and
arms out stretched, bend your legs until you are grasping the rowing arm handles in the
starting position, Fig 7. Use your legs to push your body back whilst keeping your arms and
back straight.
Caution: Hold the handlebar all the time during exercise, do not bounce the
resistance rope automatically.
(Fig.4)
(Fig.5)
(Fig.6)
(Fig.7)
(Fig.8)
(Fig.9)
Cooling-Down Phase
This stage is to let your cardio-vascular system and muscles wind down. This is a repeat of
the warm-up phase. First, reduce your tempo and continue at this slower pace for
approximately 5 minutes before you get off your Exercise Bike. The stretching exercises
should now be repeated, again remembering not to force or jerk your muscles into the
stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least
three times a week, and if possible to space your workouts evenly throughout the week.
