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The correct rowing technique
The correct rowing technique
Benefits of rowing training
• Improves your cardiovascular system.
• Improves oxygen uptake capacity.
• All important muscle groups are strengthened.
Back and shoulder muscles (broad back
muscle and spinal extensor); arm muscles
(trapezius, deltoids, arm exors); leg muscles
(quadriceps, hamstrings, shin and calf
muscles); glutes, biceps.
Getting on the equipment
1. Place one leg over the aluminium rail
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.
2. Slide the seat
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slightly backwards and
carefully lower yourself onto the seat.
3. Place one feet on the corresponding
footplate
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/
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.
4. Use the buckle on the side to adjust the
respective strap
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such that it holds
your foot securely but not too tightly.
5. Repeat steps 3 and 4 for your other foot on
the opposite footplate.
Step 1
− Bring the seat forwards. To do this, bend the
hip and knee joints.
− Hold the handle with both hands from above.
− Make sure you are sitting upright/straight.
− People with knee problems should not bend
their knees less than 90°.
Step 2
− Slowly begin to stretch your legs.
− Pull the handle towards you. Make sure you
are sitting upright/straight.
Step 3
− Tighten your legs and roll back to the starting
position with the seat.
Transport
Take the rowing machine by the rear
foot
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and tilt it forward until it is easy to push.
Before moving the rowing machine with the aid of
the transport rollers, remove the footplates
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. Never transport the rowing machine alone
over stairs or other obstacles. The rowing machine
should only be moved in its unfolded state.
Folding the rowing machine
CAUTION!
Risk of injury!
Improper use of the rowing machine can lead to
injury.
− When storing, make sure that the rowing
machine cannot tip over.
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