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7. Toe Touch
Slow bend forward from your waist, letting your back and shoulders relax as you stretch
toward your toes, Reach down as far as you can and hold for 15 counts.
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Using your ROWING MACHINE will provide you with several benefits.
(1) It will improve your physical fitness, It strengthens the heart and improves
circulation as well as exercising all the major muscle groups; the back, waist, arms,
shoulders, hips and legs.
(2) tone your muscles and, in conjunction with a calorie-controlled diet, help you lose
weight.
Rowing is an extremely effective form of exercise.
The Basic Rowing Stroke
1) Sit on the saddle and fasten your feet to the pedals using the Velcro straps. Then take
hold of the rowing bar.
2) Take up the starting position, leaning forward with your arms straight and knees bent as
shown in (Fig 1).
3) Push yourself backwards, straightening your back and legs at the same time (Fig 2).
4) Continue this movement until you are leaning slightly backwards, during this stage you
should bring your arms out of the side. (Fig 3). Then return to stage 2 and repeat. See
attached.
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