Skandika Freki Bedienungsanleitung Seite 40

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EXERCISE INSTRUCTIONS
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.
Rowing with the legs only
With this exercise, you can improve your leg and back muscles. With straight back and extended legs, bend your
knees until you reach the handles as shown in figure 7. Now stretch your legs, what moves your body backwards.
Arms and Back stay straight. Repeat this movement.
Using your rower will provide you with several benefits, e.g. it will improve your physical fitness, tone your mus-
cles and - in conjunction with a calorie-controlled diet - help you to reduce weight.