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9. Training Process
9.1 Preparation
9.2 Start rowing
1.
Extend your legs and back, lean slightly forward, arms straight, hands on the same line as your
lower ribs.
2.
Extend your legs and back, lean slightly forward from your hips, and extend your arms forward
Note: The hands should now be able to pass the outside of the knees.
3.
Let yourself be pulled forward until your calves are perpendicular to the floor. Keep your back
straight, lean slightly forward, arms should be in front of your knees. Now pull hard.
4.
Partially straighten your knees so that the seat is in the middle of the rail, with your back and
arms still straight. Move on.
5.
Your knees are almost straight, your back is still straight, but now you lean back slightly from
your hips, your arms are straight, now straighten up.
6.
Now your legs are fully stretched. Lean back with your back straight. Keep your arms close to
your body, with your forearms level and your elbows close to your chest.
Adjusting the pedals
The pedals can be adjusted to each user. They are so designed to
keep your feet stable while rowing.
Lift the front part of the pedal and slide it onto one position between
1-6. Press the pedal against the catch to fix it. Put your feet on the
pedals and tighten the foot straps.
Warning: Do not use the rowing machine without the pedal lock
or without the straps tightened.
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