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7
START WITH LEG MOTION ONLY
Note: See page 6 for steps 1, 2, and 3.
1. Adjust the ski resistance and the elevation.
(Beginners may prefer to start with the ski exerciser
in the lowest elevated position.) Make sure that
the flywheel is not touching the floor.
2. Adjust the hip pad to the proper height. Make sure
that the hip pad adjustment knobs are tight. The hip
pad is designed for you to push against; however
,
do not lean over it. There may be some movement
to the upright.
3. Hold the handlebar or the hip pad for balance. Do
not lean forward. Keep your weight on your feet
and your back straight.
Increase the ski resis
-
tance if you slide away from the hip pad.
4.
Begin to ski. Push your right foot back, and then
your left. Do not pull your right foot forward until the
left is pushing back. Do not bring either foot in
front of your body
.
Continue to move both feet
with a smooth walking motion. Start with short
strides. You will feel the ski resistance as you move
your foot backward. Let your heel rise naturally at
the back of your stride. Keep the balls of your feet
on the skis at all times. Note: There is no defined
range of motion for your stride. Increase the ski
resistance if you slide away from the hip pad. As
you exercise, you may want to increase or
decrease your stride depending on your comfort
level. Once this motion feels comfortable, move on.
ADD ARM SWINGS TO THE LEG MOTION
1. Continue your leg motion. Keep one hand on the
handlebar or the hip pad for balance. Swing your
other arm at your side. When your left leg is for-
ward, your left arm should be back. Repeat this
process with your other arm.
2.
When you are comfortable swinging each arm sep-
arately, try swinging both arms. Swing your arms
naturally. Practice this motion until it feels comfort-
able.
COMBINE THE ARM AND LEG MOTIONS
1. Set the arm cord resistance at a comfortable level.
Grasp the handgrips. Continue your leg motion.
2. Pull the handgrips through your natural arm swing.
When your right leg is forward, your right hand
should be back; when your left leg is forward, your
left hand should be back. Practice this motion until
it feels comfortable.
Use the tips below to coordinate the arm and leg
motions:
1. If combining the arm and leg motions is difficult,
keep practicing the leg motion. Incorporate the arm
motion only when you feel comfortable with the leg
motion.
2.
When you incorporate the arm motion, try to swing
your arms naturally
.
Allow one arm to pull the other
arm forward. Keep the arm cord taught.
3.
Keep your waist in contact with the hip pad at all
times to hold back your forward motion. If you feel
that you are sliding away from the hip pad,
increase the ski resistance.
4. Resistance is felt only when you push your feet
backward. Always keep your weight on the ski you
are pushing backward.
A
void leaning forward. Keep
your weight over your feet, your shoulders back,
and your head up. Find a focal point; this will help
you keep your head up and your back straight.
Arm Cord
Resistance Strap
Resistance Clamp
Ski
Flywheel
Handgrip
Handlebar
Hip Pad
HOW TO USE THE SKI EXERCISER