How To Exercise - Insportline RowAir User Manual

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 Pic 4 with
your legs straight, lean forward and grasp the handles. In a gradual and controlled manner lean back
to just past the upright position continuing to pull the handles towards your chest. Return to the
starting position and repeat. See attached.
Picture 4
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, Pic 7.
Use your legs to push your body back whilst keeping your arms and back straight
Picture 7

HOW TO EXERCISE

Phase of right rowing to strengthen specific muscles:
1. Stroke (Lower Muscle Exercise): Bend your knees and stretch your arms. Grasp the handle
and keep your back straight (Pic 01).
2. Movement (center muscles): Reflect the legs and bend the arms (Pic 02).
3. End (upper body muscles): Take your back and legs tight. Hold your wrists straight and pull
the handle (Pic 03).
4. Training the four-headed femoral muscle (Pic 04).
5. Muscle training on arms (Pic 05).
6. Practice of back and abdominal muscles (Pic 06)
Picture 5
Picture 8
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Picture 6
Picture 9