The Rowing Action uses 84% of your muscle mass; from the tips of the fingers holding the
handle/oars, to the balls of the feet connected to the footboard/boat, all the muscles between these
2 points contribute to the Rowing Action.
The Rowing Action is comprised of both fast (drive phase) and slow (recovery phase) movements.
It is important to combine these 2 movements into a rhythm in order to create a smooth, flowing,
unhurried Rowing Action. The diagrams below show 3 basic movements of the rowing action.
Allow yourself the first few rowing sessions to practice the correct positions and phases as well as
the correct ratio and rhythm of the rowing action. With regular rowing, the technique will become
easier and you will soon experience the physiological benefits of rowing.
CATCH POSITION
Sitting tall, arms straight reaching forward, shoulders
relaxed, head up, eyes looking forward, legs compressed
and shins vertical.
DRIVE PHASE
Drive back with the legs, arms hang off the handle and
only begin to bend once handle is above the knees, torso
is strong with good posture and body angle opens up
slowly as you drive the legs.
RELEASE POSITION
Legs straight, handle drawn to chest, sitting back just
past the vertical, torso firm, shoulders relaxed, head up
and eyes looking forward.
To ensure you get the maximum benefit from training on your Dripex Water Rowing
Machine and to avoid unnecessary problems or injuries here are a few guidelines:
▪ A health check before starting an exercise program.
▪ Use heart rate to monitor your intensity.
▪ Always warm up and cool down.
▪ Always stretch, especially at the end of your workout.
▪ Keep a record of your workouts.
▪ Keep well hydrated.
▪ Gradually increase the intensity, duration and frequency of your workouts.
▪ Ensure you include recovery time in your training program.
▪ Add variety to your workouts
Using Your Dripex Water Rowing Machine
Traning Guidelines
dripex.co.uk@outlook.com
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