How to Do
The stationary light rowing should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the stationary light rowing.
Beginning
1. Adjust the seat and chest pad to your liking.
2. The machine handles should be level with your shoulders.
Movement
1. Sit erect on the bench with your knees bent and your feet on the floor or foot pads. Hold the handle or cord with your extended arms. Back and forth with your shoulders. Your core should be braced.
2. Exhale. Pull the handle or cable with your elbows tucked tight and your back in a neutral position. 1 second of pause
3. Count to three as you inhale and slowly stretch your arms.
4. One set of 12 to 15 reps is sufficient.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
