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Continue the movement until you lean
slightly backwards and flex your arms at
the same time. Return to the starting
position, lean forward and straighten your
arms (C).
Push yourself backwards straightening
your back and your legs simultaneously
The rowing stroke step by step: tighten
the foot straps on the footrests. Take a
grip on the oars and start the rowing
stroke by leaning slightly forward, with the
knees bent and the arms straight (A).
2.3. ROWING TECHNIQUE
2.4. ABDOMINAL MUSCLES
By tightening the knob under the seat, the
seat can be locked in its place. The locked
position can be used e.g. for exercising
the abdominal muscles or for back-rowing.
To exercise the abdominal muscles, lock
the seat at a suitable distance from the
footrests so that you can sit with the legs
slightly bent. Tie the straps of the footrests
and lift yourself up to the sitting position.
To increase the resistance hold your hands
behind your neck or hold weights in your
hands (D).
2.5. BACK-ROWING
You can strengthen the extensor muscles
of the arms by back-rowing, i.e. pushing
the oars instead of pulling.
Lock the seat as forward as possible and
sit the other way round than for rowing.
Rest the feet on the floor (E and F).
(B).
4
A B
C
D
GB
E
F
Note: Never lean on the oars when you get up off the rowing
machine, and lock the seat everytime you lift or move the
device.