{"id":18444,"date":"2024-04-11T09:02:54","date_gmt":"2024-04-11T07:02:54","guid":{"rendered":"https:\/\/stil-fit.com\/workout-instructions\/back-exercises\/rowing\/"},"modified":"2025-03-20T16:35:46","modified_gmt":"2025-03-20T15:35:46","slug":"rowing","status":"publish","type":"page","link":"https:\/\/stil-fit.com\/en\/workout-instructions\/back-exercises\/rowing\/","title":{"rendered":"Rowing"},"content":{"rendered":"\n\n\t<section class=\"section hide-for-small\" id=\"section_766695784\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row align-center\"  id=\"row-943945091\">\n\n\n\t<div id=\"col-634457630\" class=\"col medium-6 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\n<a href=\"https:\/\/stil-fit.com\/en\/workout-instructions\/\" class=\"button primary is-outline is-smaller\" style=\"border-radius:99px;\">\n\t\t<span>Back<\/span>\n\t<\/a>\n\n\n\t<div id=\"text-3079575818\" class=\"text\">\n\t\t\n\n\n\t\t\n<style>\n#text-3079575818 {\n  font-size: 2.25rem;\n  line-height: 0.75;\n  color: rgb(255,255,255);\n}\n#text-3079575818 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-634457630 > .col-inner {\n  margin: 0px 0px -40px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-577666696\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-2443791979\" class=\"text\">\n\t\t\n\n<h3>Rowing with an upright movement<\/h3>\n\t\t\n<style>\n#text-2443791979 {\n  font-size: 2.25rem;\n  line-height: 0.75;\n  color: rgb(255,255,255);\n}\n#text-2443791979 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1771465899\" class=\"col medium-6 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-2199398370\" class=\"text\">\n\t\t\n\n\n\t\t\n<style>\n#text-2199398370 {\n  font-size: 2.25rem;\n  line-height: 0.75;\n  color: rgb(255,255,255);\n}\n#text-2199398370 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1771465899 > .col-inner {\n  margin: 0px 0px -40px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row row-small align-equal align-center row-box-shadow-3-hover\"  id=\"row-197004716\">\n\n\n\t<div id=\"col-373529931\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(227, 227, 227);\" >\n\t\t\t\n\t\t\t\n\n\n  <div class=\"banner has-hover has-video\" id=\"banner-1389791564\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                        \t<div class=\"video-overlay no-click fill hide-for-medium\"><\/div>\n\t<video class=\"video-bg fill hide-for-medium\" preload playsinline autoplay muted loop>\n\t\t<source src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/04\/KA_Rudern_mit_Aufrichtbewegung.mp4\" type=\"video\/mp4\">\t<\/video>\n                        \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-906997374\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-906997374 {\n  width: 60%;\n}\n#text-box-906997374 .text-box-content {\n  font-size: 100%;\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-1389791564 {\n  padding-top: 500px;\n  background-color: rgb(255,255,255);\n}\n<\/style>\n  <\/div>\n\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-373529931 > .col-inner {\n  padding: 3px 3px 3px 3px;\n  margin: 0px 0px 0px 0px;\n  border-radius: 3px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-503388938\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255,255,255);\" >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-3030452240\" class=\"text\">\n\t\t\n\n<p>\nStanding position Frontal to the device, legs parallel, shoulder-width apart<\/p>\n<p>Upper body straight, hips and legs slightly bent, stable stance<\/p>\n<p>Execution:<br>Stand up simultaneously and pull your arms back<br>Pull your shoulders back and down,  <\/p>\n<p>Open your chest, keep your back straight<\/p>\n\t\t\n<style>\n#text-3030452240 {\n  font-size: 1.35rem;\n  color: rgb(0,0,0);\n}\n#text-3030452240 > * {\n  color: rgb(0,0,0);\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-503388938 > .col-inner {\n  padding: 50px 30px 0px 20px;\n  margin: 0px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\n<style>\n#row-197004716 > .col > .col-inner {\n  border-radius: 5px;\n}\n<\/style>\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_766695784 {\n  padding-top: 60px;\n  padding-bottom: 60px;\n  background-color: rgb(0,0,0);\n}\n@media (min-width:550px) {\n  #section_766695784 {\n    padding-top: 70px;\n    padding-bottom: 70px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section show-for-small\" id=\"section_921083302\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row align-center\"  id=\"row-1559490493\">\n\n\n\t<div id=\"col-1790398696\" class=\"col medium-6 small-12 large-5\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\n<a href=\"https:\/\/stil-fit.com\/en\/workout-instructions\/\" class=\"button primary is-outline is-smaller\" style=\"border-radius:99px;\">\n\t\t<span>Back<\/span>\n\t<\/a>\n\n\n\t<div id=\"text-536791172\" class=\"text\">\n\t\t\n\n\n\t\t\n<style>\n#text-536791172 {\n  font-size: 2.25rem;\n  line-height: 0.75;\n  color: rgb(255,255,255);\n}\n#text-536791172 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1790398696 > .col-inner {\n  padding: 0px 0px 0px 0px;\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-775527826\" class=\"col medium-6 small-12 large-5\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-2712663661\" class=\"text\">\n\t\t\n\n<h3>Rowing with an upright movement<\/h3>\n\t\t\n<style>\n#text-2712663661 {\n  font-size: 2rem;\n  line-height: 0.75;\n  color: rgb(255,255,255);\n}\n#text-2712663661 > * {\n  color: rgb(255,255,255);\n}\n@media (min-width:550px) {\n  #text-2712663661 {\n    font-size: 2.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-775527826 > .col-inner {\n  padding: 10px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row row-small align-equal align-center row-box-shadow-3-hover\"  id=\"row-1660681633\">\n\n\n\t<div id=\"col-2003967145\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(227, 227, 227);\" >\n\t\t\t\n\t\t\t\n\n\n  <div class=\"banner has-hover has-video\" id=\"banner-773100432\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                        \t<div class=\"video-overlay no-click fill visible\"><\/div>\n\t<video class=\"video-bg fill visible\" preload playsinline autoplay muted loop>\n\t\t<source src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/04\/KA_Rudern_mit_Aufrichtbewegung.mp4\" type=\"video\/mp4\">\t<\/video>\n                        \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-773100432 {\n  padding-top: 500px;\n  background-color: rgb(255,255,255);\n}\n<\/style>\n  <\/div>\n\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-2003967145 > .col-inner {\n  padding: 0px 0px 0px 0px;\n  margin: 0px 0px 0px 0px;\n  border-radius: 3px;\n}\n@media (min-width:550px) {\n  #col-2003967145 > .col-inner {\n    padding: 3px 3px 3px 3px;\n  }\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1158006498\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255,255,255);\" >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-1899720356\" class=\"text\">\n\t\t\n\n<p>\nStanding position Frontal to the machine, legs parallel, shoulder-width apart<br>Upper body straight, hips and legs slightly bent, stable stance<br>Execution:<br>Stand up simultaneously and pull arms back<br>Pull shoulders back down, open chest, back remains straight<\/p>\n\t\t\n<style>\n#text-1899720356 {\n  font-size: 1.35rem;\n  text-align: left;\n  color: rgb(0,0,0);\n}\n#text-1899720356 > * {\n  color: rgb(0,0,0);\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1158006498 > .col-inner {\n  padding: 50px 20px 50px 20px;\n  margin: 0px 0px 0px 0px;\n}\n@media (min-width:550px) {\n  #col-1158006498 > .col-inner {\n    padding: 50px 30px 0px 20px;\n  }\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\n<style>\n#row-1660681633 > .col > .col-inner {\n  border-radius: 5px;\n}\n<\/style>\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_921083302 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(0,0,0);\n}\n@media (min-width:550px) {\n  #section_921083302 {\n    padding-top: 70px;\n    padding-bottom: 70px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":18386,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-blank.php","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"class_list":["post-18444","page","type-page","status-publish","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/stil-fit.com\/en\/wp-json\/wp\/v2\/pages\/18444","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stil-fit.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/stil-fit.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/stil-fit.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/stil-fit.com\/en\/wp-json\/wp\/v2\/comments?post=18444"}],"version-history":[{"count":9,"href":"https:\/\/stil-fit.com\/en\/wp-json\/wp\/v2\/pages\/18444\/revisions"}],"predecessor-version":[{"id":33893,"href":"https:\/\/stil-fit.com\/en\/wp-json\/wp\/v2\/pages\/18444\/revisions\/33893"}],"up":[{"embeddable":true,"href":"https:\/\/stil-fit.com\/en\/wp-json\/wp\/v2\/pages\/18386"}],"wp:attachment":[{"href":"https:\/\/stil-fit.com\/en\/wp-json\/wp\/v2\/media?parent=18444"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}