Rowing on Ergometer (moderate pace)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
336 KCAL |
|
Level
|
beginner |
Equipment
|
Rowing Ergometer |
Smart Voice
AIi Instructions
- 1. Starting position: Sit on the seat, secure your feet in the straps, and grasp the handle with an overhand grip. Keep your back straight, engage your core, and extend your arms forward.
- 2. Execution: Drive through your legs first, then lean your torso back slightly and pull the handle toward your lower chest, squeezing your shoulder blades together. Return to the starting position in reverse order: extend your arms, lean your torso forward, and bend your knees.
- 3. Breathing and safety: Exhale during the drive (pulling phase) and inhale during the recovery phase. Maintain a neutral spine throughout to prevent lower back strain.
Physiological Impact
Caloric Benchmarking
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