York Fitness Diamond R301 Rower, Owner'S Manual, Page: 16 / 24

16
ExErciSing With your roWEr
Rowing is an extremely effective form of exercise. It strengthens the heart, improves circulation, as well as exercising all
the major muscle groups - back, waist, arms, shoulders, hips & legs.
alwaYs consult Your doctor before undertaking a new exercise regime.
if You experience nausea, diZZiness or other abnormal sYmptoms during exercise, stop at once and consult Your doctor.
hoW to roW:
Take up the initial position leaning forward, knee bent and arms straight. 1.
Push yourself backwards, straightening your back and legs at the same time. 2.
Continue movement until you are leaning slightly backwards, bending return to Step 1 and repeat. 3.
this product is compliant with european standards (en957). the user must remain aware that if this product is not used
correctlY the potential for inJurY remains. there are manY moving parts on this product, which the user must be aware
of. when moving the rower or adJusting position, the user should paY particular attention the seat & runner assemblY.
Please ensure that fingers are not placed inside of the runner assembly when moving the product. •
When adjusting your exercise position and you need to steady yourself by holding onto the rower, ensure that it is the •
underside of the seat upholstery that you are grasping.
aLtErnatiVE ExErciSE - LEg onLy roWing:
This exercise will help tone and strengthen the muscles in your legs and back. With your back straight and arms
outstretched, bend your legs until the row arms are in the starting position. Use your legs to push your body back whilst
keeping your arms and back straight, slowly return to start position and repeat.
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fItneSS GUIDe