Warm Up - Insportline RowAir User Manual

169 Hex Head Cap Screw, M6x20mm
170 Hex Head Cap Screw, M6x40mm
171 Phillips Head Screw, M6x16mm
172 Phillips Flat Head Self-Tapping Screw, ST4.2x16mm
173 Socket Head Cap Screw, M8X20mm
174 Seat Carriage Cover
177 Pedal Support Plate
178 Foot Pedal End Cap
179 Console Mounting Bracket

WARM UP

Regular exercise begins with warming up and ends with rest exercises. The warm-up should prepare
the body for the subsequent load. Rest exercises should then prevent muscle injuries and cramps.
Perform warm-up and rest exercises according to the table below.
Toes on the toes
Lean forward. Keep your back and arms relaxed and lean forward to your toes.
Hold in position for 15 seconds. Bend your knees slightly.
Upper thighs
Lean against the wall with one hand. Put your other hand behind you and grab your
foot. Pull him to your buttocks. Hold for 30 seconds and repeat with the other leg.
Knees
Sit down and stretch your right leg. Place the sole of the left foot to the right inner
thigh. Stretch your right arm to the tip of the outstretched leg. Hold for 15 seconds
and release. Repeat also with the left foot.
Inner thighs
Sit on the floor with your toes together. The knees are pointing outwards. Pull your
feet to your groin. Push your knees down. Hold for 30-40 seconds if possible.
Calf and Achilles tendons
Lean against the wall with one foot back and arms forward. Tighten your right foot
and leave your left foot on the ground. Bend your left leg and push forward by
pushing your hips towards the wall. Hold for 30 - 40 seconds. Keep your legs taut
and repeat with the other leg.
The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
more flexible. Work at your own pace but be sure to maintain a steady tempo throughout. The rate of
work should be enough to raise your heartbeat into the target zone shown on the graph below.
35
6
6
4
6
4
1
2
4
1