Recommendations: 1-3 Sets, 1200 Dur
Sit in the rowing machine with your feet firmly on the foot rest. If the machine has restraining straps, fasten them. Program the machine for your training. Try to use a form of interval training so that you have different levels of intensity during the program. Bend your Knees with your shins in a vertical position. Your back should be parallel to your thighs while you maintain an upright posture. Your arms and shoulders should be extended forward and relaxed, arms parallel to the floor. This is the starting position. Extend your legs from the foot rest with the body remaining in the upright posture at this point. Your legs continue to full extension and the body begins to lean backward. When your legs are fully extended, begin to pull the handle toward the chest while keeping your arms parallel to the floor. Your shoulders should be slightly behind the pelvis, arms in full contraction with the elbows bent and hands against the stomach, and back maintained in an upright posture. Exhale during this movement. Slowly slide back to the starting position. Inhale during this movement.
Step 1
Sit in the rowing machine with your feet firmly on the foot rest. If the machine has restraining straps, fasten them. Program the machine for your training. Try to use a form of interval training so that you have different levels of intensity during the program. Bend your Knees with your shins in a vertical position. Your back should be parallel to your thighs while you maintain an upright posture. Your arms and shoulders should be extended forward and relaxed, arms parallel to the floor. This is the starting position.
Step 2
Extend your legs from the foot rest with the body remaining in the upright posture at this point. Your legs continue to full extension and the body begins to lean backward. When your legs are fully extended, begin to pull the handle toward the chest while keeping your arms parallel to the floor. Your shoulders should be slightly behind the pelvis, arms in full contraction with the elbows bent and hands against the stomach, and back maintained in an upright posture. Exhale during this movement.
Step 3
Slowly slide back to the starting position. Inhale during this movement. Bend your Knees with your shins in a vertical position. Your back should be parallel to your thighs while you maintain an upright posture. Your arms and shoulders should be extended forward and relaxed, arms parallel to the floor.