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End position
Your back should be leaned lightly
backwards (around 25 degrees), your legs
fully
extended.
You
comfortable in this position, not strained.
When you reach this position, you should
feel your abdominal muscles working.
Return
Extend your arms towards the fan. Lean
your upper body forward at the hips.
Gradually bend your legs and slide
forward on the seat. Make sure your arms
are extended before you bend the knees.
Repeat
Draw your body forward, until your shins
are vertical. Your upper body should be
leaning forward at the hips. Our arms
should be fully extended. After this, you
are ready for the next pull.
NOTE:
•
Have someone watch and correct your body position to match the pictures above.
•
The positions should blend together to make a smooth continuous stroke. You should not stop
at any point.
•
Your grip on the handle should be loose and comfortable. Your wrist should be level while you
row.
•
When you move the rowing machine, make sure your fingers are not in the way of the moving
seat.
•
When you need to steady yourself on the seat, grasp the underside of the seat carriage.
Fitness
There are many things that improve your fitness but the most important factor is the condition of your
heart and lungs and how efficiently oxygen is delivered to your muscles through blood.
Your muscles use oxygen to provide enough energy for your daily activities. This is called aerobic
activity.
should
feel
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