15
Fig. 1
Fig. 2
Fig. 3
TRAINING TIME
Rowing is a strenuous training style. Because of it, is better to start with a short and easy program and
continue to a longer and intensive workout. Start rowing for about 5 minutes and increase the workout
length gradually to improve your fitness. Finally, you should be able to row for 15-
20 mins. Don’t try to
do it too quickly. Try to train on alternate days, 3 times a week. Take a recovery time between
workouts.
ROWING STYLE ALTERNATION
ONLY ARM ROWING
: This workout should tone your arm, shoulder, back and abdominal muscles. Sit
on the machine as shown in Fig. 4. Straight your legs, lean forward and grasp the handles. Control
your moving and gradually lean back to just past the up-right position (Fig. 5) and continue to pull the
handles towards your chest (Fig. 6). Return to the starting position and repeat.
Fig. 4
Fig. 5
Fig. 6
ONLY LEG ROWING
: This workout helps toning your leg and back muscles. Keep your back straight
and arms out-stretched, bend your legs until you will grasp the rowing handles in the starting position
(Fig. 7). Use your legs to push your body back (Fig. 8) while keeping your arms and back straight as
shown in Fig. 9.
Fig. 7
Fig. 8
Fig. 9
EXERCISE INSTRUCTIONS
Using this device provides you with several benefits such as better physical fitness, toned muscles
and, in combination with controlled diet, weight loss.
