FitEngine JHK-15695 Gebrauchsanleitung Seite 18

EN
Adjusting the Foot Plate to the
Correct Size
To change the length of the footrests (7),
remove them from the studs, pull or push
them to the desired length and press
them back on the studs.
The feet should be positioned in the foot-
rests so that the straps (6) are above the
instep and a little below the toes.
The Correct Rowing Technique
The correct technique is essential for suc-
cessful exercise with the rowing machine.
Rowing is a whole body workout, which
primarily exercises the leg, back and arm
muscles. If these muscle groups are exer-
cised in the correct order, a supple, fl uid
movement is created.
The most important point in the en-
tire workout: always keep your back
straight!
The correct rowing technique is divided
into two diff erent phases:
Pull phase
Starting position: your arms are shoul-
der-width apart and stretched out, hands
relaxed around the handle (5), slightly
bent forward, back straight and knees
bent (Picture H).
You start the pull phase by pressing your
feet against the footrest (7) until your legs
are stretched out. Your back should re-
main straight with the abdominal muscles
tensed. Then lean back (Picture I).
Final pull position: your legs are
stretched out, your upper body bent
slightly backwards, and you pull your
arms towards your body until your elbows
are behind your back and the handle is
level with your chest. Your back remains
straight and your shoulder blades are
pulled together (Picture J).
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Recovery phase
In the recovery phase you perform exactly
the same sequence of movements in
reverse order: stretch out your arms for-
wards, bend your torso slightly forward and
bend your legs until you are back in the
starting position.
The Most Common Mistakes and
How to Avoid Them
• You will need a moment to really
master the correct procedure, but with
a little practice your movements will
become more and more fl uid. In any
case you should avoid jerky or hasty
movements. Every stroke should fl ow
as smoothly as possible into the next
one.
• The most common mistake is already
made in the starting position: many go
into a hunchback position by bending
forward. To keep your back straight
during training, look at the upper
wheel (1). This position of the head
forces your back to remain in a neutral
position.
• During the entire movement the feet
should stay completely on the footrest
(7). The heel should also rest com-
pletely on it. If it does not, we recom-
mend that you work on stretching your
rear thigh muscles.
• Since the legs are the most important
muscle group when rowing, you have
to make sure - especially in the pull
phase - that the trunk and arms are
only activated when your legs are fully
extended. Good practice for this is not
fi xing your feet with the straps (6). In
this way you force yourself to control
your movements with precision.
• Do not lean back too far in the fi nal
pull position. This wastes energy
unnecessarily and is not good for
your lower back. You should therefore
make sure that your back is leaning
back at a maximum angle of 100°.