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A complete set of rowing movements consists of two processes and four stages:
1.Catch -> Drive -> Finish
A grip:
(1) Straighten your arms, keep your head in a neutral position, and do not hunch your back;
(2) The upper body starts to lean forward from the hips, and the lower back is kept naturally straight;
(3) The calf is as perpendicular to the ground as possible;
(4) If necessary, lift the heel moderately.
B pull paddle:
(1) Use the legs, step on the pedal, then swing the body backward, and pull the handle to the upper abdomen position to squeeze the shoulder blades backward;
(2) The trajectory of the hand is almost a straight line;
(3) The shoulders are relaxed.
C outlet:
(1) The upper body leans back slightly;
(2) The legs are straight and the handle is under the ribs;
(3) The wrist is straight.
2. Finish -> Drive -> Catch
D Back to the paddle: Straighten your arms → lean your upper body forward → bend your knees.
