ENG
18
VirtuFit Water Resistance Row 1000
EXERCISE GUIDE
Rowing is an extremely effective form of exercising. It strengthens your heart and improves blood
circulation as well.
There are involved all major muscle groups of back, waist, arms, shoulders, hips and legs.
Sit on the saddle and fasten your feet to the pedals using Velcro straps. Then take hold of the rowing bar.
Take the start position, lean forward with your arms straight and knees bent as shown in Fig. 1. Push your
body backwards while simultaneously straightening your back and legs (Fig. 2). Continue this movement
until you are leaning slightly backwards.Bring your arms out of the side during this phase (Fig. 3). Thereafter
return to the second position and repeat it as shown below.
Rowing is a strenuous training style. Because of it, it is better to start with a short and easy program and
continue to a longer and intensive workout. Start rowing for about 5 minutes and increase the workout
length gradually to improve your fitness. Finally, you should be able to row for 15-20
minutes. Don’t try to do it too quikly. Try to train on alternate days, 3 times a week. Take recovery time
between workouts.
EXERCISE GUIDE
TRAINING TIME
