Intense stationary rowing
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
595 KCAL |
|
Level
|
intermediate |
Equipment
|
Rowing Ergometer |
Smart Voice
AIi Instructions
- 1. Starting position: Sit on the seat, secure your feet in the footrests, and grasp the handle with an overhand grip. Keep your back straight, engage your core, and extend your arms forward.
- 2. Execution: Drive back powerfully with your legs, then lean your torso slightly back and pull the handle toward your lower chest. During the recovery phase, extend your arms first, then hinge your torso forward and bend your knees to return to the starting position.
- 3. Breathing and safety: Exhale during the drive phase (exertion) and inhale during the recovery phase. Maintain a neutral spine throughout the movement to prevent lower back strain.
Physiological Impact
Caloric Benchmarking
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