Rowing

Instructions

1. 1.Sit in the rowing machine, secure your legs and sit up with your back straight.
2. 2.Bend your knees and slide forward until your body is near the front of the machine. Grab the handles and look forward. This is your starting position and is known as the “catch”.
3. 3.You should perform the next sequence of movements one after the other. This is known as the “drive”. Push with your legs through the heels and slide backwards , keeping your back upright and core tight.
4. 4.Then when your legs are fully extended, lean back 45 degrees and pull the handle in with your hands all the way to your chest.
5. 5.You then perform the “finish”, in which you reverse all the actions of the “drive” in order. First extend the arms, then hinge your back to be upright, then bend your knees, slowly returning to the starting “catch” position.
6. 6.Continue for as long as is required.

Tips

• Don't forget to stay hydrated throughout the exercise!.
• Make sure you set the right setting on the rowing machine before you begin.
• Push through the platfrom through the heel and not the toes.
• Do not move your arms and legs at the same time, remember to keep the order of movements.
• Most of the rowing movement should come from the legs and not the arms.
• Keep your back straight throughout the exercise and don't arc it especially when leaning forward.

Breathing Instructions

Breathe as you normally would, breathing through the mouth as your heart rate rises.

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