How To Use The Ski Exerciser - NordicTrack NTXC8018.3 User Manual

HOW TO USE THE SKI EXERCISER

Handgrip
Ski
START WITH LEG MOTION ONLY
1. Adjust the ski resistance and the elevation (see
page 8). 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 (see page
8). 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.
Arm Cord
Handlebar
Hip Pad
Resistance Clamp
Resistance Strap
Flywheel
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 comfort-
able, move on.
ADD ARM MOTION TO YOUR 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
forward, your left arm should be back. Repeat this
process with your other arm.
2. When you are comfortable swinging each arm
separately, try swinging both arms. Swing your
arms naturally. Practice this motion until it feels
comfortable.
COMBINE YOUR 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.
9