First Degree Fitness Neptune Challenge, Руководство пользователя

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How Often?
Begin with 5 minute training sessions once a day and aim for around 2:30 to 2:45 for 500m
time. Row at a pace that keeps the water circulating continuously between strokes.
Progress a few minutes more each day until you are comfortable with 30-45 minutes training
time 3 or 4 times a week.
This will provide aerobic endurance benefits, muscle toning and sufficient calorie burning to
form part of a weight loss program.
CAUTION
Always consult a doctor before beginning an exercise program.
Stop immediately if you feel faint or dizzy.
Catch
Comfortably for-
ward with straight
back and arms.
Drive
Push with the
legs while arms
remain straight.
Finish
Pull through with
arms and legs
rocking slightly
back on your pel-
vis.
Recovery
Upper body tips
forward over your
pelvis and move
forward.
Catch
Catch and begin
again.
How to Row?
1. Begin the stroke comfortably forward and push strongly back with your legs while keeping
your arms and back straight.
2. Begin to pull your arms back as they pass over your knees and continue the stroke through
to completion rocking slightly back over your pelvis.
3. Return to the starting position and repeat.