Exercise Instructions / Warm-Up And Cool-Down - Skandika NEMO V Aufbau- Und Bedienungsanleitung

Exercise instructions
Rowing is a very effective way of training. It strengthens the heart and circulation as well as
all major muscle groups: The back, abdomen, arms, shoulders, buttocks and legs.
Rowing essential moves
1. Seat on the seat and place your feet on the pedals. Use the Velcro to secure your feet and
grasp the rowing handles.
2. For the starting position, lean forward with arms outstretched and bend your knees as
shown in figure 1.
3. Move your arms backwards while stretching your back and legs (see figure 2).
4. Continue this movement until you are in a lean-back position. Your elbows should point
outwards (figure 3). Now continue as described under point 2 to repeat the movement.
Exercise time
Rowing is relatively exhausting - we therefore recommend starting with a short and easy
workout program. You should increase the challenges for further workouts. Start with a 5-
minute workout for your first training session and increase the time slowly with further
workouts until you reach 15 to 20 minutes. Take your time to increase and try to do a workout
every second day or three times a week. Your muscles should get enough time to relax between
different workouts.
Rowing with the arms only
With this exercise, you can improve your arm and shoulder muscles, as well as the back and
abdominal muscles. Start the movement with legs straight as shown in figure 4, lean forward
and grasp the handles. Move your upper body slowly to the rear side until you reach a position
as shown in figure 6, while pulling the handles in direction of your upper body. Repeat this
movement.
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