Exercise Guide - Pro Fitness Rower ‘n’ Gym 923/7300D Assembly & User Instructions

Exercise Guide

Using the Workout Bench
Rowing is an extremely effective form of exercise. It strengthens the heart and improves circulation as
well as exercising all the major muscle groups; the back, waist, arms, shoulders, hips and legs.
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.
Training Time
Rowing is a strenuous form of exercise, because of this it is best to start with a short, easy exercise
programmed and build up to longer and harder workouts. Start rowing for about 5 minutes and as
you progress, increase the length of your work out to match your improving level of fitness.
You should eventually be capable of rowing for 15-20 minutes, but do not try to achieve this too quickly.
Try to train on alternate days, 3 times a week. This gives your body time to recover between workouts.
Alternate rowing styles.
Arms Only Rowing
This exercise will tone muscles in your arms, shoulders, back and stomach. Sit as shown in Fig 4 with
your legs straight, lean forward and grasp the handles. In a gradual and controlled manner lean back to
just past the up right position continuing to pull the handles towards your chest. Return to the starting
position and repeat. See attached.
Legs Only Rowing
This exercise will help tone muscles in your legs and back. With your back straight and arms out stretched,
bend your legs until you are grasping the rowing arm handles in the starting position, Fig 7. Use your legs
to push your body back whilst keeping your arms and back straight.
15
(Fig.1)
(Fig.4)
(Fig.7)
(Fig.2)
(Fig.5)
(Fig.8)
(Fig.3)
(Fig.6)
(Fig.9)