Kettler SG2R Training And Operating Instructions page 35

rd/4th week Length of exercise blocks
Sessions per week four 5 minutes rowing
1 minute break
5 minutes rowing
Following these 4 weeks of beginner's exercising, the blocks can be
extended to 10 minutes of continuous rowing without a break. If 3 wee-
kly sessions of 20 - 30 minutes are preferred (at later stages), a free day
should be planned between each two days with exercise.
Accompanying gymnastic exercises
Gymnastik exercises are an ideal complement to rowing. Always do
warming-up exercises before starting rowing. Activate the circulation
with a few minutes of easy rowing (10 -15 strokes per minute).
Stretching exercises should then be carried out before the real rowing exer-
cise is started. Easy rowing should also be done at the end of the sessi-
on, with further stretching exercises during the cooling- down period.
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GB Mistakes to be avoided
• Rounded back during the individual phases of movement.
• Do not straighten the arms fully -this can lead to elbow trouble.
• Do not straighten the legs fully - this can lead to knee trouble.
Practice the rowing movement before starting rowing. The correct
movement can best be learned at low resistance and low strokes per
minute. Regular exercising should only be started when the rowing
movement has been mastered..
l
GB 1st phase The rowing movements
To start, the seat is pushed into the forward position by bending the hip
and knee joints. The handle is gripped from above. The arms are bent
slightly. Sit with the back straight but inclined slightly forward. Should
you suffer from any knee complaints, do not bend the knees at an angle
of less than 90°.
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GB 2nd phase
This phase begins by stretching the legs. The handle is still gripped with
the arms slightly bent. Ensure that your back is still straight.
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GB 3rd phase
When the legs are almost stretched to their full extent, pull the handle
towards your body. Lean backwards slightly. At the end of the move-
ment, the knees should still be slightly bent.
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GB 4th phase
Push the handle forward. As soon as the handle is approximate at knee
level, bend the knees once again and return to the starting position.
SG2R
17
GB