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30 Days +
Simple: This rower creates a simple start to feeling great! No power supply needed Training is focused on well being, easy to start Rail length: 110.5 cm / 43.5 inches Ergonomic components: Soft seat, Compact mono rail Assembled Dimensions: (L) 200 x (W) 53 x (H) 82 cm net weight is 31.6kg Maximum user weight: 135 kg / 300lbs / 21.4 stone Lock your feet into the straps. Before you begin, make sure your feet are secured to the foot plate....
To do so, use the straps provided on the machine. * Pull the straps across the top of your foot. Secure them until they're tight to the point your feet do not slide around on the foot plate. Get into the starting position. The starting position for rowing is known as "the catch." To get into the catch, bend your knees until your body is near the handle at the front of the machine. Grab the handle securely with both hands. Make sure your back is straight. * Hinge forward at the hips so the torso is tilted in a forward leaning position over your legs. Keep your back as straight as you can. * Make sure to grab the handle firmly. You do not want it to slide out of your hands while you are rowing. Push off the foot plate with your leg muscles. When using a rowing machine, you're moving one body part at a time — start with the legs. When you push off the foot plate, you will be using your quads and glutes to extend your legs. * Do not make the mistake of using your full-body all at once during this exercise. Rowing properly means you are progressing from using your legs, then your core, then your arms in succession — not all at once in a single full-body move. * The muscles used for a rowing machine should be 60% legs, 20% core, and 20% arms/shoulders. * Keep your arms and torso in the original position. Lean back into a 45 degree angle. Once your legs are straightened out, use your core and hamstrings to lean back to a roughly 45 degree angle, keeping your spine straight. * Your core muscles keep the pelvis and upper torso locked together — this will stabilize your back, preventing movement along the spine which could lead to injury.
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K in Ilford
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30 Days +
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