BLUEFIN Fitness BLADE 2.0 Rower Manuel D'instructions page 20

ROWING EXERCISES
Using your ROWING MACHINE will provide you with several benefits:
1. It will improve your overall physical fitness, strengthening the heart and
improving circulation as well as exercising all the major muscle groups; the back,
waist, arms, shoulders, hips and legs.
2. Tone your muscles and in conjunction with a calorie-controlled diet: it will help
you lose weight. Rowing is an extremely effective form of exercise.
The Basic Rowing Stroke
1. Sit on the saddle and fasten your feet to the pedals using the Velcro straps. Then
take hold of the rowing bar.
2. Take up the starting position, leaning forward with your arms straight and knees
bent as shown in (Fig 1).
3. Push yourself backwards, straightening your back and legs at the same time (Fig
2).
4. Continue this movement until you are leaning slightly backwards, during this
stage you should bring your arms out of the side. (Fig 3). Then return to stage 2
and repeat. See attached.