The Ski Ergometer exercise is a type of cardio workout that mimics the movements of cross-country skiing. It targets your arms, shoulders, back, and core, providing a full-body workout that can help improve cardiovascular fitness and endurance.
How to perform
Step by step instructions for using the Ski Ergometer:1. Adjust the resistance level on the Ski Ergometer to suit your fitness level and goals.
2. Stand facing the machine with your feet hip-width apart and grab the handles with an overhand grip.
3. Bend your knees slightly and hinge at the hips, keeping your back straight and core engaged.
4. Begin by pushing the handles down and extending your arms while simultaneously bending your knees, like you are pushing off with ski poles.
5. As you push down, drive through your heels, engage your core, and maintain a strong posture.
6. Once your arms are fully extended, quickly bring them back up towards your chest while straightening your legs.
7. Continue this fluid motion, alternating between pushing down and pulling up with your arms while engaging your legs and core.
8. Aim for a smooth and controlled movement, focusing on technique and maintaining proper form throughout the exercise.
9. Start with a 5-10 minute warm-up, gradually increasing the intensity and duration of your Ski Ergometer workout as you build strength and endurance.
10. Cool down with a few minutes of light activity, such as walking or stretching, to help prevent muscle soreness and aid in recovery.
Equipment required
Skierg Machine
The Skierg Machine is a fitness equipment used for a full-body workout that simulates the motion of cross-country skiing. It consists of a flywheel that rotates when the user pulls on two handles, engaging the muscles in the arms, shoulders, core, and legs. The machine is great for building strength and endurance, improving cardiovascular fitness, and enhancing coordination and balance.