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AUFSTELLEN DES RUDERGERÄTS
Stellen Sie das Rudergerät auf einer ebenen Fläche auf. Planen Sie ausreichend Platz rund um das
Rudergerät ein (siehe Abbildung rechts). Platzieren Sie das Gerät nicht in einem Bereich, wo es
Entlüftungen oder Luftöffnungen blockiert.
3 ft
7 ft
3 ft
92 cm 92 cm
1 ft
214 cm
31 cm
TRAININGSOPTIONEN
Stellen Sie die Fußstützen ein und ziehen Sie die Fußgelenkschlaufen fest. Umgreifen Sie den Griff
und beginnen Sie mit dem Ruderzug, indem sie sich leicht nach vorn beugen und dabei die Knie
gebeugt und die Arme gestreckt halten.
Drücken Sie sich dann zurück. Richten Sie sich dabei wieder auf, und strecken Sie die Beine. Kehren
Sie dann zur Ausgangsposition zurück. Fahren Sie mit der Übung fort, indem Sie sich vor und zurück
bewegen.
BEWEGEN DES RUDERGERÄTS
OXFORD 5
4


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