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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
Sit
9)
on the saddle and fasten your feet to the pedals using the Velcro straps. Then take hold of the rowing bar.
10) Take up the starting position, leaning forward with your arms straight and knees bent as shown in (Fig 1).
11) Push yourself backwards, straightening your back and legs at the same time (Fig 2).
12) 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.
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(Fig.1)
(Fig.4)
(Fig.7)
(Fig.2)
(Fig.5)
(Fig.8)
(Fig.3)
(Fig.6)
(Fig.9)
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