Skandika NEMO COMPACT Instructions De Montage Et Mode D'emploi page 31

Exercise time
Rowing is relatively exhausting - we therefore recommend starting with a short and easy
workout program. You should increase the challenges for further workouts. Start with a 5-
minute workout for your first training session and increase the time slowly with further
workouts until you reach 15 to 20 minutes. Take your time to increase and try to do a workout
every second day or three times a week. Your muscles should get enough time to relax between
different workouts.
Rowing with the arms only
With this exercise, you can improve your arm and shoulder muscles, as well as the back and
abdominal muscles. Start the movement with legs straight as shown in figure 4, lean forward
and grasp the handles. Move your upper body slowly to the rear side until you reach a position
as shown in figure 6, while pulling the handles in direction of your upper body. Repeat this
movement.
Rowing with the legs only
With this exercise, you can improve your leg and back muscles. With straight back and exten-
ded legs, bend your knees until you reach the handles as shown in figure 7. Now stretch your
legs, what moves your body backwards. Arms and Back stay straight. Repeat this movement.
Using your rower will provide you with several benefits, e.g. it will improve your physical fit-
ness, tone your muscles and - in conjunction with a calorie-controlled diet - help you to reduce
weight.
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