VirtuFit Water Resistance Row 900
16
EN
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 ti 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.
TRAINING TIME
