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Gebruiksaanwijzing NOW MR1.5 Rower - 11
3. Fitness
Plaats voordat u begint met roeien
uw voeten op de voetsteunen en in
de voetbanden. Trek deze stevig aan.
Pak vervolgens de handgreep met
beide handen vast.
Begin de roeibeweging met het zitje
zo ver mogelijk naar voren te rollen
door de benen te buigen. Houd uw
lichaam recht, armen naar voren en
handen op kniehoogte.
Beweeg vervolgens achterwaarts
door de benen te strekken. Uw
armen blijven gestrekt en uw
lichaam recht.
Als uw benen gestrekt zijn, leun
dan iets naar achteren (niet verder
dan 20˚ ten opzichte van uw benen)
en trek de handgreep naar uw
middenrif. Tegelijkertijd maakt u uw
borst breed, plaatst u uw schouders
naar achteren en uw ellebogen licht
naar buiten.
Houd uw benen gestrekt en breng
uw armen naar voren met een recht
lichaam. Buig vervolgens uw benen
en beweeg naar voren, totdat u
weer in de eerste positie bent.
Met de roeibeweging traint u spiergroepen in uw buik, armen, benen, schouders, en
rug.
3.3 Roeitechniek
11


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