Genki KL-RM88 - Rowing Machine Exercises; Training with your rowing machine; EXERCISE No. 1 THE COMPLETE ROWING ACTION; EXERCISE No. 2 ARMS ONLY ROWING

Training with your rowing machine
Workout with rowing machines has several advantages.
1) Increase your fitness level, strengthen your cardiovascular function and train every big
muscle groups.
2) Training your muscles and in conjunction with a diet helps with weight loss.
EXERCISE No. 1
THE COMPLETE ROWING ACTION
This exercise will help tone and strengthen the muscle groups in your legs, arms,
shoulders, back and stomach. Start as shown in Fig. 1 with the rowing-grip fully ‘home’.
Slide down on the seat, knees bent and grasp the rowing-grip. Slowly move backwards,
keeping a straight back, extending the legs and pulling the rowing-grip towards your
chest. Return to the start position and repeat.
EXERCISE No. 2
ARMS ONLY ROWING
This exercise will help isolate the muscles in your arms, shoulders, back and stomach.
Start as shown in Fig. 4 with your legs straight. Lean forward and grasp the rowing-grip.
In a gradual and controlled manner, return to the fully upright position, curling,
(overhand grip for Triceps muscle exercise) or pulling, (underhand grip for Biceps
muscle exercise) the rowing-grip towards the chest until fully extended.
Exercising lnformation
FIG.1
FIG.4
EXERCISE No. 3
LEGS ONLY ROWING
This exercise will help tone and strengthen the muscles in your legs and back.
Start as shown in Fig. 7 with your back straight and arms outstretched. Slide down on
the seat, knees bent and grasp the rowing-grip.
Extending your legs only and ensuring that you keep your back and arms straight, push
your body back toward the end of the rower main rail. Return to the start position and
repeat.
FIG.7