HOW to USE the SKI Exerciser

Arm Cord

Handgrip Handlebar

Hip Pad

Resistance Clamp

Resistance Strap

Flywheel

Ski

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. Avoid 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.