803559

Rossler 021120 Speedrower Manual

23
Zoom out
Zoom in
Previous page
1/32
Next page
Warming-up – Cooling down
A successful exercise starts with a warm-up and is completed with a cool-down. Run through
all of the exercises two or three times a week and take a day o in between the exercise days.
After a few months you can extend the number of exercises to 5 to 6 times a week. The warm-up
will be preparing your body for the eort you are about to exert. In order to prevent muscle
problems, you need to cool down after the exercises.
Head exercises
Turn your head to the right
and feel the tension in your
neck. Turn your chin up to
the ceiling while opening
your mouth. Turn your head
to the right and nally let it
drop to your chest. Repeat
several times.
Shoulder exercises
Raise your left shoulder and
then your right shoulder
while you are dropping your
left shoulder down again at
the same time.
Streching your arms
Stretch your left arm to-
wards the ceiling. Then do
the same with your right
arm while you drop your left
arm down again at the same
time. Feel the tension in your
right and left sides. Repeat
several times.
Thigh streching exercises
Stretch your left arm to-
wards the ceiling. Then do
the same with your right
arm while you drop your left
arm down again at the same
time. Feel the tension in your
right and left sides. Repeat
several times.
Streching your legs
Place one hand against the
wall and reach back with
your other hand to lift up
your right foot. Bring your
heel as closely as possible
against your thigh.
Repeat this 15 times, then do
the same with your left foot.
Touching your toes
Slowly bend forward and try
to reach your feet with your
hands. Stretch down as far
as possible and repeat this
15 times.
Hamstring exercises
Sit on the oor and stretch
your right leg. Bend your
left leg and place your foot
against your right upper
leg. Reach for your right foot
with your right arm. Repeat
15 times and do the same
with your left leg.
Calf/Achilles’ heel exercises
Place both hands against a
wall and lean the weight of
your whole body on your
hands. Move your legs to the
rear, alternating one with
the other. The leg in the rear
position will be stretched.
Repeat this for each leg 15
times.
Aerobic exercises & weight training
Aerobic exercises
Aerobic exercises promote a good oxygen supply
to your muscles via your heart and lungs, the most
important muscles in your body. It is an essential
part of all exercises and needs to be considered
when engaging in any sports activity.
Weight training
Aerobic exercises are useful in assisting you to re-
duce excessive body fat. In contrast, weight trai-
ning helps you to build up and rm your muscles.
Once again: always consult with your physician be-
fore you start training.
EN
… 23 …


Need help? Post your question in this forum.

Forumrules


Report abuse

Libble takes abuse of its services very seriously. We're committed to dealing with such abuse according to the laws in your country of residence. When you submit a report, we'll investigate it and take the appropriate action. We'll get back to you only if we require additional details or have more information to share.

Product:

For example, Anti-Semitic content, racist content, or material that could result in a violent physical act.

For example, a credit card number, a personal identification number, or an unlisted home address. Note that email addresses and full names are not considered private information.

Forumrules

To achieve meaningful questions, we apply the following rules:

Register

Register getting emails for Rossler 021120 Speedrower at:


You will receive an email to register for one or both of the options.


Get your user manual by e-mail

Enter your email address to receive the manual of Rossler 021120 Speedrower in the language / languages: English, German, Dutch, French as an attachment in your email.

The manual is 3.66 mb in size.

 

You will receive the manual in your email within minutes. If you have not received an email, then probably have entered the wrong email address or your mailbox is too full. In addition, it may be that your ISP may have a maximum size for emails to receive.

The manual is sent by email. Check your email

If you have not received an email with the manual within fifteen minutes, it may be that you have a entered a wrong email address or that your ISP has set a maximum size to receive email that is smaller than the size of the manual.

The email address you have provided is not correct.

Please check the email address and correct it.

Your question is posted on this page

Would you like to receive an email when new answers and questions are posted? Please enter your email address.



Info