HOMCOM A90-318 Assembly Instruction Manual page 5

Operation discription
The rower is a kind of exercise equipment, which can effectively exercise the
back, waist, arms, shoulders, buttocks and legs' main muscle tissue, and also
strengthen the function of the heart and strengthen the circulation of blood.
Basic rowing method:
1. Sit on the cushion, fasten the feet on the footboard with the belt on the
pedal, then hold the handlebars on both sides of the hand pipe with both
hands
2. Push forward from the starting position until the arms are straight, two
knees bent as shown in Figure 1.
3. The body is backward, the back is straight while the legs are straight, as
shown in Figure 2.
4. When all parts of the body are shown in Figure 2, the two arms should be
recovered as shown in Figure 3, then repeat the above actions.
Optional rowing method:
One hand rowing
This rowing method can strengthen the muscles of the arms, shoulders, back
and abdomen. Sit well as shown in Figure 4, straighten your feet, hold your
hand and straighten it forward. When you are ready, hold your left hand and
move to the upper right, then move to your chest, and then go back to the
beginning and repractice.
Legs rowing
Exercise with this method can strengthen the muscles of the legs and back.
First, the back is upright, the arms are straight, so that the legs are bent until
you can hold the hand. As shown in Figure 7, keep the back and legs straight
and move back with the strength of the legs, until the legs, back and arms are
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