www.yorkfitness.com
12
Fitness guide
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.
How to row:
1. Take up the initial position leaning forward, knee
bent and arms straight.
2. Push yourself backwards, straightening your back
and legs at the same time.
3. Continue movement until you are leaning slightly
backwards, bending return to Step 1 and repeat.
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.
Suggested Stretches
The correct form for several basic stretches is shown at the right. Move slowly as you stretch—
never bounce.
1. Hamstring Stretch
Sit with one leg extended.
Bring the sole of the opposite
foot toward you and rest it
against the inner thigh of your
extended leg. Reach toward
your toes as far as possible.
Hold for 15 counts, then relax.
Repeat 3 times for each leg.
Stretches: Hamstrings, lower
back and groin.
2. Calf/Achilles Stretch
With one leg in front of the
other, reach forward and place
your hands against a wall.
Keep your back leg straight
and your back foot flat on the
floor. Bend your front leg, lean
forward and move your hips
toward the wall. Hold for 15
counts, then relax. Repeat 3
times for each leg. To cause
further stretching of the achilles
tendons, bend your back leg as
well. Stretches: Calves, achilles
tendons and ankles.
3. Quadriceps Stretch
With one hand against a wall for
balance, reach back and grasp
one foot with your other hand.
Bring your heel as close to your
buttocks as possible. Hold for
15 counts, then relax. Repeat
3 times for each leg. Stretches:
Quadriceps and hip muscles.
4. Inner Thigh Stretch
Sit with the soles of your
feet together and your knees
outward. Pull your feet toward
your groin area as far as
possible. Hold for 15 counts,
then relax. Repeat 3 times.
Stretches: Quadriceps and hip
muscles.