Features
- Self-generating power: No external power needed—row and create your own energy!
- 32 Levels of magnetic resistance: Smooth, adjustable tension for all fitness levels.
- Smart app connectivity: Link to the YPOOFIT App for interactive workouts and real-time tracking.
- Durable aluminum frame: Lightweight, sturdy, and built for heavy daily use.
- Vertical storage design: Space-saving and easy to move after your workout.
- Ergonomic comfort: Padded seat, non-slip footrests, and a smooth rail for a natural rowing feel.
- Clear LCD display: Track time, distance, strokes, calories, and heart rate with ease.
How to exercise with the V3 Rowing Machine – Step-by-step guide
The V3 Rowing Machine delivers a powerful, low-impact, full-body workout that strengthens your muscles, boosts cardiovascular fitness, and burns calories efficiently. Follow this beginner-friendly guide to start rowing the right way:
1. Setup before you start
- Adjust the footrests: Place your feet securely on the foot pedals and tighten the straps across the widest part of your feet. Your feet should feel stable but comfortable.
- Grip the handle: Hold the handle with an overhand grip (palms facing downward), keeping your wrists flat and relaxed.
- Select resistance: Use the console to select your starting resistance level—beginners should start at a lower setting (around 5–10) and gradually increase as fitness improves.
- Check your posture:
- Sit tall with your back straight.
- Engage your core (tighten your abdominal muscles).
- Keep your shoulders relaxed and away from your ears.
2. The rowing stroke – 4 basic phases
A. The Catch (Starting position)
- Bend your knees and slide forward toward the flywheel.
- Lean slightly forward from the hips (not the lower back).
- Arms should be fully extended, back straight, and core engaged.
Tip: This is your ready position before you start each stroke.
B. The drive (Power phase)
- Push off powerfully with your legs first.
- As your legs straighten, lean slightly back (about 100–110 degrees from vertical).
- Pull the handle toward your lower ribs using your arms after your legs are almost fully extended.
Tip: Think “Legs, Body, Arms” — in that order.
C. The finish (End of the stroke)
- Your legs are extended, back is slightly leaned back, and hands are pulled in just below your chest.
- Elbows should be drawn back, close to your body.
Tip: Maintain a strong core to protect your lower back.
D. The recovery (Returning to start)
- Extend your arms out first.
- Lean your torso slightly forward.
- Bend your knees and slide back to the starting position (the Catch).
Tip: Think “Arms, Body, Legs” — the reverse order of the Drive.
3. Structuring your rowing workout
- Beginner session (10–15 minutes)
- 5 minutes: Easy steady rowing (warm-up)
- 5 minutes: Moderate pace (build endurance)
- 5 minutes: Slow pace (cool down)
- Intermediate session (20–30 minutes)
- 5 minutes: Warm-up at low resistance
- 10 minutes: Alternating 1-minute fast + 1-minute slow
- 10 minutes: Steady moderate rowing
- 5 minutes: Cool down
- Advanced Interval Session (High-intensity training)
- 5 minutes: Warm-up
- 8 rounds: 30 seconds sprint (high resistance) + 90 seconds easy rowing (low resistance)
- 5 minutes: Cool down
4. Important rowing tips
- Use your Legs: 60% of the power should come from your legs, not your arms.
- Maintain smooth rhythm: Keep a fluid, continuous motion—don’t jerk or pause too much between phases.
- Watch your posture: Always keep your back straight, chest lifted, and core tight.
- Breathing: Exhale during the drive (pushing) phase and inhale during the recovery (returning) phase.
5. Cool down and stretch after rowing
- Hamstring stretch – Hold for 20 seconds per leg
- Hip flexor stretch – Hold for 20 seconds per side
- Back stretch (Child’s pose) – Hold for 30 seconds
- Shoulder stretch – Hold for 20 seconds per side
With the V3 Rowing Machine, every session powers your heart, strengthens your muscles, and brings you closer to your fitness goals!
