Exercise Instructions - Skandika NEMO II Instructions De Montage Et Mode D'emploi

Exercise instructions

Rowing is a very effective workout variation. It improves the heart-/blood-circular system and affects all
main muscle groups: The back, abdominal muscles, arms, shoulders, buttocks and legs.
Rowing essential moves
1.Seat on the seat and place your feet on the pedals. Use the Velcro to secure your feet and grasp the
rowing handles.
2.For the starting position, lean forward with arms outstretched and bend your knees as shown in
gure 1.
3.Move your arms backwards while stretching your back and legs (see gure 2).
4.Continue this movement until you are in a lean-back position. Your elbows should point outwards
( gure 3). Now continue as described under point 2 to repeat the movement.
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 rst 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 gure 4, lean forward and grasp the hand-
les. Move your upper body slowly to the rear side until you reach a position as shown in gure 6, while
pulling the handles in direction of your upper body. Repeat this movement.
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