Skandika Fitness REGATTA PRO 5 NEPTUN, Инструкция по сборке и руководство пользователя

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Rowing is a very effective mode of training. It strengthens the cardio vascular system and is toning all
main muscle groups like abdomen, arms, shoulders, gluteal muscles.
Basic rowing
1. Take a seat and put your feet on the pedal; then fasten the velcro. Now take a grip on the handle
bar
2. Take a starting position, lean forward with stretched out arms while angling your legs like shown in
the (fig.1)
3.
Push back. Back and feet should be stretched at the same time (fig. 2).
4. Execute this movement until you lean backwards just a little. During this phase your elbows should
face away from your body (fig.3). Reassume the position shown in fig 2 and repeat the sequence.
Shown in fig 1 to 3.
Training duration
Rowing is a strenuous exercise and thus it is advised to start out with a short and simple program and
slowly increase. Start out with a 5 minute training and increase according to your personal fitness level.
Recommended is a training period of 15 to 20 minutes; take your time however to reach your goal.
Work out every other day, 3 times a week. This way your body will have enough time to recuperate in
between the training units.
Arm rowing only
This exercise will strengthen your arm – and shoulder muscles as well as the back and the abdomen.
Take a seat as shown in fig. 4 with stretched out legs, lean forward and take a grip on the handlebars.
Now lean back your upper body in a calm and regular movement until you are tilted back just beyond
the straight position while pulling the handlebar towards your body. Return to your starting position and
repeat the exercise. See the fig. 4 to 6.
Leg rowing only
This exercise will mainly strengthen your leg- and back muscles. With a straight back and stretched out
arms your legs should be angled until you can reach the handlebars as shown in fig.7 for your starting
position. Now stretch your legs and bring your body backwards; keeping your arms and back straight.
fig. 1 fig. 2 fig. 3
fig. 5 fig. 6 fig. 4
fig. 7 fig. 8 fig. 9
EXERCISE INSTRUCTIONS