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PROPER USAGE

There are four phases to the rowing stroke:

1. CATCH-Grasp the handle evenly with both

hands. With the seat slid forward and the

knees tucked into chest (directly in line with

the heel of the foot), stretch the arms out

in front and lean slightly forward from the

hips.

2. DRIVE-Press rmly against the foot plates

unl the legs are fully extended, but not

locked. Let the arms come with you and

bring the torso to 90 degrees.

3. FINISH-Pull the arms into the abdomen

with legs fully extended, and lean back with

torso slightly beyond 90 degrees.

4. RECOVERY-Extend the arms, bend the

knees, and lean forward from the hips and

slide forward on the seat.

All four phases should be performed smoothly

and in a connuous manner.

PROGRAMS

QUICK START–

Adjust foot plates to de-

sired posion and begin rowing. Console will

power up within a few seconds.

MANUAL–

Press menu buon, select manual and press check to conrm. Use arrow keys to select desired me and check

to conrm. Begin your workout.

INTERVAL–

Press menu buon, arrow down to interval and press check to conrm. Choose me and distance using the

arrow keys and check to conrm; select work me and rest me using arrow keys and press check to conrm; use arrow keys

to select number of desired intervals, check to conrm. Begin your interval workout.

CHALLENGE–

Press menu buon and arrow down to challenge and press check to conrm. Set distance using the arrow

keys and check to conrm; select me using the arrow keys and check to conrm; start rowing and chase the pace line to

meet your target goal.

Matrix U3x Guide

Other manuals for Matrix U3x