1 00:00:11,270 --> 00:00:15,440 Ok, this is the rowing machine, this is going to be an all body workout, it's 2 00:00:15,440 --> 00:00:16,880 going to use a range of muscle. 3 00:00:16,880 --> 00:00:20,610 So you've got your back muscles, arm muscles and leg muscles as well. 4 00:00:21,200 --> 00:00:23,360 So we're going to look at the rowing machine. 5 00:00:23,750 --> 00:00:27,860 We should always check that it's on level one to start off with, and then we 6 00:00:27,860 --> 00:00:29,690 can always up the intensity if we need to. 7 00:00:30,020 --> 00:00:31,100 So first things first. 8 00:00:31,190 --> 00:00:35,330 We're going to sit on the rowing machine so we can get strapped in with our 9 00:00:35,330 --> 00:00:44,510 feet. What we're looking for here is to make sure that the straps are just at 10 00:00:44,510 --> 00:00:48,720 the end of where your shoelaces start or just underneath the toes. 11 00:00:49,040 --> 00:00:51,020 So we're looking to strap ourselves in like that. 12 00:00:52,970 --> 00:00:56,210 Good. Well done. Feel sturdy, nice and secure? 13 00:00:56,210 --> 00:01:00,140 Good. What we're looking for here is to have good posture whilst we're using the 14 00:01:00,140 --> 00:01:03,590 rowing machine. So we need to always make sure the shoulders are back, chest 15 00:01:03,590 --> 00:01:08,060 out when we pull the the rower we're making sure elbows are tucked in and we 16 00:01:08,060 --> 00:01:11,100 use in our back muscles to help pull the row. 17 00:01:11,330 --> 00:01:15,740 OK, so if you'd like to grab hold of the handles, OK, and start doing a couple 18 00:01:15,740 --> 00:01:17,970 of rows for me so we can just check your posture. 19 00:01:18,830 --> 00:01:20,300 Good. Well done. 20 00:01:21,110 --> 00:01:25,940 So as you can see. So your shoulders pull in nice and backwards, you backs nice 21 00:01:25,940 --> 00:01:29,990 and straight and you keeping those elbows nice and tucked in towards the sides 22 00:01:29,990 --> 00:01:32,540 of your body. We're also checking for the knees. 23 00:01:32,720 --> 00:01:35,670 So you're not locking the knee joints out too much. 24 00:01:35,690 --> 00:01:39,560 We've got a slight bend in those knee joints just to keep the movement nice and 25 00:01:39,560 --> 00:01:42,140 safe. Good couple more rows for me. 26 00:01:43,400 --> 00:01:46,070 OK, I'm going to go up the intensity ever so slightly. 27 00:01:46,220 --> 00:01:52,370 We're going to go from level one to level five and I'm going to ask him to row 28 00:01:52,370 --> 00:01:56,240 a little bit quicker. Good. 29 00:01:56,420 --> 00:02:05,400 Well done. How's that feeling? 30 00:02:06,410 --> 00:02:08,390 Good. Do you feel OK posture wise? 31 00:02:08,960 --> 00:02:10,370 Yeah, nothing's hurting. 32 00:02:10,970 --> 00:02:13,900 Good. OK, I'm going to the intensity a little bit more. 33 00:02:13,940 --> 00:02:17,150 We're going to go up to level eight, and I want you to row that little bit 34 00:02:17,150 --> 00:02:18,910 quicker for me. Good. 35 00:02:19,070 --> 00:02:20,330 Put a bit more power into it. 36 00:02:22,280 --> 00:02:23,540 Excellent. Good posture. 37 00:02:23,570 --> 00:02:30,260 Well done. OK, when we start to finish on the rowing machine, we slow it down 38 00:02:30,260 --> 00:02:34,490 ever so slightly; goo, and then we make sure that we put the handle back in the 39 00:02:34,490 --> 00:02:38,060 handle and we don't just let the handle go, it has to be secured properly. 40 00:02:38,570 --> 00:02:40,340 And then you'd unstrap the feet. 41 00:02:40,940 --> 00:02:43,670 Good. And then step away from the machine carefully. 42 00:02:50,930 --> 00:02:55,700 OK Ethan this is the cross trainer we can just use the machine as a lower body 43 00:02:55,700 --> 00:02:58,280 workout or we can include the arms as well. 44 00:02:58,730 --> 00:03:03,290 So to step onto the cross trainer, we use three points of contact at all times. 45 00:03:03,500 --> 00:03:07,640 So we have two hands on the handles and then we put our first foot forward on 46 00:03:07,640 --> 00:03:13,010 the lower pedal and then we lift ourselves up and then place our hands either 47 00:03:13,010 --> 00:03:15,470 on these handles or these handles. 48 00:03:15,560 --> 00:03:18,470 If you want the arm workout as well, you put your hands on here. 49 00:03:18,470 --> 00:03:22,310 So we're going to show you both, OK, in this position, you're going to press go 50 00:03:22,700 --> 00:03:27,330 on the screen and then you're going to start going forward in a forward motion. 51 00:03:29,360 --> 00:03:30,370 Good. Well done. 52 00:03:31,100 --> 00:03:33,590 Nice and steady. So nice, upright posture. 53 00:03:33,590 --> 00:03:36,320 Shoulders back. Nice straight back there. 54 00:03:36,320 --> 00:03:40,830 Good. Well done, does that feel OK? 55 00:03:40,830 --> 00:03:47,930 Good. You can up the level or the resistance against you on the cross trainer by 56 00:03:47,930 --> 00:03:49,670 using the two level buttons there. 57 00:03:50,120 --> 00:03:53,960 Or you can do it on the screen where it says level using the buttons. 58 00:03:58,630 --> 00:04:00,780 Good does it start to feel a little bit more difficult. 59 00:04:00,970 --> 00:04:07,030 Yeah. Good. OK, now I want you to have a go at these handles and have a go of 60 00:04:07,030 --> 00:04:08,340 an arm workout as well. 61 00:04:12,640 --> 00:04:18,040 How's that feeling? OK, we can use the RPE scale again on this sort of a scale 62 00:04:18,040 --> 00:04:20,370 of one to 10, how hard do you think you're working. 63 00:04:20,370 --> 00:04:22,060 About a four? About four. 64 00:04:22,600 --> 00:04:25,300 OK, OK, let's up that speed then. 65 00:04:25,300 --> 00:04:26,610 Let's go a little bit faster. 66 00:04:33,940 --> 00:04:36,910 Good. Well done. OK, now reduce the level. 67 00:04:40,800 --> 00:04:43,020 And then start to come to a complete stop. 68 00:04:43,290 --> 00:04:47,640 Nice and gently and gradually; good, well done. 69 00:04:47,640 --> 00:04:51,690 We never leave the machine until you've come to a complete stop and three points 70 00:04:51,690 --> 00:04:55,530 of contact to come off the machine and step off backwards. 71 00:04:59,290 --> 00:05:03,280 In summary of what we've covered today, we've looked at the key health and 72 00:05:03,280 --> 00:05:07,900 safety points for each machine, how we use it, how we operate it, what are the 73 00:05:07,900 --> 00:05:12,700 key things to consider when using the machine and the key coaching points for 74 00:05:12,700 --> 00:05:14,250 when we're operating the machine.