Rower

Sit in the rower. Make sure you place your feet comfortably on the footrests. Select the desired program. Sit up straight and lean forward, bending at the waist. There are three stages in the execution of the stroke. First: you lean forward. The knees are bent, under the chest. The upper part of the body is tilted forward, the back is straight. Second, you step on the foot pedals and straighten your legs while stroking your arms toward your stomach, bringing your shoulder blades together. Do not strain your back, make the muscles of the legs and hips work. Third: bend your knees, move your body forward for the next stroke.