The rowing ergometer is an ideal machine for completing a cardio unit. It works your upper and lower body and gets your cardiovascular system going. It works your back, leg and arm muscles.
Exercise
Rowing ergometer
Cardio
Type: Universal
Equipment: Ruderergometer
Tutorial
1
Sit on the seat of the rowing ergometer. Grip the bar with both hands shoulder-width apart and place your feet in the middle of the footrests.
2
Start the exercise at a moderate pace. First straighten your legs, then lean back with your upper body and finally tighten your arms.
3
Stretch your arms out again, lean your upper body forward again and finally bend your legs.
4
Carry out the exercise until you have reached the specified time or distance.
Tip
Keep your back straight and your shoulders slightly back. Keep your elbows close to your body. Perform the exercise at a moderate pace so that you can still have a good conversation with someone. Make sure you breathe evenly throughout the exercise. The load ratio should be approximately 1:2. This means pulling back for 1 second and rolling forward for 2 seconds.
Muscle groups
Primary
Back
Secondary
Thigh
Tertiary
Biceps
Equipment
Rowing Ergometer
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