Manual Vasa Ergometer (page 43 of 83) (English)

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Vasa Ergometer User’s Manual

07/01/11

ENTRY (catch)

MID-STROKE

FINISH

RECOVERY

PART 3 - Technique & Form

FREESTYLE

ENTRY (the catch)

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IRUZDUGDQGODWHUDOO\RXWWR³FDWFK´WKHZDWHU

7RKHOSZLWKWKH³FDWFK´GURS\RXUOHIWVKRXOGHUVOLJKWO\

when reaching.

'ULYHWKHRSSRVLWHKLSLQWRWKHEHQFKDWWKHVDPHWLPH

\RXFDWFKDQGSXOO8VHWKHFRUHDEGRPLQDOPXVFOHVWR

initiate the hip drive.

MID-STROKE

2XWVZHHS3UHVVWKHKDQGODWHUDOO\WRWKHERG\ZLWK

RQO\VOLJKWHOERZÀH[LRQDQGEHJLQWRURWDWHWKHKDQG

at the wrist medially.

,QVZHHS3UHVVWKHKDQGWRZDUGVWKHKLSVWKURXJK

IXUWKHUÀH[LRQRIWKHHOERZDQGZULVW

.HHS\RXUHOERZVLQDKLJKSRVLWLRQ,IWKHUHZHUHDQ

H\HRQ\RXUHOERZLWZRXOGEHORRNLQJWRWKHVLGHLQD

direction perpendicular to the monorail.

FINISH

:LWKWKHKDQGDWWKHKLSDQGSDOPIDFLQJWRZDUGVWKH

IHHWSUHVVEDFNE\H[WHQGLQJWKHDUPWRDSSUR[LPDWHO\

90% of full extension.

.HHS\RXUDUPLQOLQHZLWK\RXUERG\WRUHGXFHGUDJ

)LQLVKVWURQJO\ZLWKD¿QDOSXVKRIWKHKDQG

RECOVERY

(OERZOHDGVZLWKKDQGUHOD[HGGLUHFWO\XQGHUWKH

HOERZWUDLOLQJ¿QJHUVWKHQUHDFKIRUZDUGVWRWKHHQWU\

position.

127(6LQFH\RXUERG\FDQQRWURWDWHDVPXFKDVLQ

WKHZDWHUZHUHFRPPHQGWKDW\RXNHHSWKHUHFRYHU\

hand & forearm below the level of the monorail to avoid

impingement of the shoulder area.

TIPS

,ILWVHHPV³WRRHDV\´RSHQWKHGDPSHUGRRUWRDKLJKHUVHWWLQJ

,IWKHVHDWUROOVWRRIDUIRUZDUGDWWDFKDKDUGHUWHWKHUFRUG

+DYHVRPHRQHZDWFK\RXWRKHOS\RXPDWFK\RXUERG\SRVLWLRQVWRWKRVHVKRZQRUVHWXSDPLUURURU

YLGHRFDPHUDWRZDWFK\RXUVWURNH

8VHDVPRRWKDQGFRQWLQXRXVVWURNHWKURXJKRXWWKHVWURNH

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Vasa Ergometer Manual

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