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

Rowing with the legs only
With this exercise, you can improve your leg and back muscles. With straight back and extended legs,
bend your knees until you reach the handles as shown in gure 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 bene ts, e.g. it will improve your physical tness, tone
your muscles and - in conjunction with a calorie-controlled diet - help you to reduce weight.
1. The warm-up phase
This stage helps to improve the blood circulation and prepares the muscles for your workout. It additi-
onally helps to reduce the risk of injury or cramps. It is recommended to do some stretching exercises
as shown here below. Hold each stretching position for approximately 30 seconds. Never force or jerk
yourself into a stretching position – if you feel pain, STOP immediately.
SIDE BENDS
FORWARD
BENDS
OUTER THIGHS
INNER THIGHS
CALF / ACHILLES
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