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HOW TO ROW:
EXERCISE No. 1
THE COMPLETE ROWING ACTION
This exercise will help tone and strengthen the muscle
groups in your legs, arms, shoulders, back and stomach.
Start as shown in Fig.1 with the rowing-
grip fully ‘home’.
Slide down on the seat, knees bent and grasp the rowing-
grip. Slowly move backwards, keeping a straight back,
extending the legs and pulling the rowing-grip towards
your chest. Return to the start position and repeat.
EXERCISE No. 2
ARMS ONLY ROWING
This exercise will help isolate the muscles in your arms,
shoulder back and stomach. Start as shown in Fig. 4 with
your legs straight. Lean forward and grasp the rowing-grip.
In a gradual and controlled manner, return to the fully upright
position, curling, (overhand grip for triceps muscle exercise)
or pulling, (underhand grip for Biceps muscle exercise) the
rowing - grip towards the chest until fully extended. Return
to the start position and repeat.
EXERCISE No. 3
LEGS ONLY ROWING
This exercise will help tone and strengthen the muscles in
your legs and back. Start as shown in Fig. 7 with your back
straight and arms out stretched. Slide down on the seat,
knees bent and grasp the rowing - grip. Extending your legs
only and ensuring that you keep your back and arms straight,
push your body back toward the end of the rower main rail.
Return to the start position and repeat.
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Содержание Freedom Air Rower
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