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Exercise: Experienced CV - Rowing |
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Rowing machine (Follow manufacturer's instructions for use of machine). |
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Adjust the resistance if appropriate.
Sit upright on the seat pad facing the machine.
Place the feet securely in the straps.
Bend both knees as far as flexibility will allow.
Extend arms and hold handle with both hands. |
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Simultaneously push with the legs and pull back with the arms, sliding the seat back, until knees are slightly bent and the hands are at the level of the rib-cage.
Keep the trunk of the body upright or lean back slightly during each stroke.
Return to the starting position by simultaneously bending the knees, bringing the arms forward and sliding the seat forward.
Adjust pace and resistance as necessary.
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Depending on the type of machine, vary the handgrip position (e.g., underhand, canoeing grip, etc).
Vary the height of the pull (e.g., pull to waist or chest).
Increase strokes per minute and decrease resistance or increase resistance and decrease strokes per minute. |
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Increases heart rate, breathing rate, circulation and muscle temperature.
Strengthens the legs, upper back and arms (quadriceps, hamstrings, latissimus dorsi, rhomboids, biceps and forearms). |
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Begin rowing slowly and gradually increase heart rate to training heart rate (THR) range or rating of perceived exertion (RPE) value. Do not overexert.
Do not arch the back when pulling and sliding backward.
Keep a slight bend in the knees when legs are extended. Avoid hyperextension.
This exercise may not be appropriate for some individuals with back or knee problems, arthritis or during pregnancy.
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Start slowly and progress gradually to training pulse rate (TPR) range.
Be sure to use both legs as well as the upper back and arms to initiate each stroke.
Monitor heart rate regularly and adjust workout intensity as necessary. |
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I am stronger on the pitch and have noticed a great improvement in my playing since training with him. Rio Ferdinand
