9
START WITH LEG MOTION ONLY
\7' 'B<b)1/'/0"'1D$'#"1$1/%2-"'%2<'/0"'"&"5%/$42'G1""'
3%="'ZH7'R"=$22"#1'*%9'3#"6"#'/4'1/%#/'F$/0'/0"'1D$'
"`"#-$1"#'$2'/0"'&4F"1/'"&"5%/"<'341$/$427'Make
sure that the flywheel is not touching the floor.
O7' 'B<b)1/'/0"'0$3'3%<'/4'/0"'3#43"#'0"$=0/'G1""'3%="'
ZH7'N%D"'1)#"'/0%/'/0"'0$3'3%<'%<b)1/*"2/'D24+1'
%#"'/$=0/7'A0"'0$3'3%<'$1'<"1$=2"<'64#'94)'/4'3)10'
%=%$21/e'04F"5"#;'<4'24/'&"%2'45"#'$/7'A0"#"'*%9'+"'
14*"'*45"*"2/'/4'/0"')3#$=0/7
Q7' 'W4&<'/0"'0%2<&"+%#'4#'/0"'0$3'3%<'64#'+%&%2-"7',4'
24/'&"%2'64#F%#<7'C""3'94)#'F"$=0/'42'94)#'6""/'
%2<'94)#'+%-D'1/#%$=0/7'Increase the ski resis-
tance if you slide away from the hip pad.
U7' 'R"=$2'/4'1D$7'E)10'94)#'#$=0/'644/'+%-D;'%2<'/0"2'
94)#'&"6/7',4'24/'3)&&'94)#'#$=0/'644/'64#F%#<')2/$&'
/0"'&"6/'$1'3)10$2='+%-D7'Do not bring either foot
in front of your body.'@42/$2)"'/4'*45"'+4/0'
6""/'F$/0'%'1*44/0'F%&D$2='*4/$427'!/%#/'F$/0'104#/'
1/#$<"17'T4)'F$&&'6""&'/0"'1D$'#"1$1/%2-"'%1'94)'*45"'
94)#'644/'+%-DF%#<7'M"/'94)#'0""&'#$1"'2%/)#%&&9'%/'
/0"'+%-D'46'94)#'1/#$<"7'C""3'/0"'+%&&1'46'94)#'6""/'
42'/0"'1D$1'%/'%&&'/$*"17'
''(4/"I'A0"#"'$1'24'<"6$2"<'#%2="'46'*4/$42'64#'94)#'
1/#$<"7'82-#"%1"'/0"'1D$'#"1$1/%2-"'$6'94)'1&$<"'%F%9'
6#4*'/0"'0$3'3%<7'B1'94)'"`"#-$1";'94)'*%9'F%2/'
/4'$2-#"%1"'4#'<"-#"%1"'94)#'1/#$<"'<"3"2<$2='42'
94)#'-4*64#/'&"5"&7'>2-"'/0$1'*4/$42'6""&1'-4*64#/a
%+&";'*45"'427
ADD ARM MOTION TO YOUR LEG MOTION
\7' '@42/$2)"'94)#'&"='*4/$427'C""3'42"'0%2<'42'
/0"'0%2<&"+%#'4#'/0"'0$3'3%<'64#'+%&%2-"7'!F$2='
94)#'4/0"#'%#*'%/'94)#'1$<"7'.0"2'94)#'&"6/'&"='$1'
64#F%#<;'94)#'&"6/'%#*'104)&<'+"'+%-D7'?"3"%/'/0$1'
3#4-"11'F$/0'94)#'4/0"#'%#*7'
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1"3%#%/"&9;'/#9'1F$2=$2='+4/0'%#*17'!F$2='94)#'
%#*1'2%/)#%&&97'E#%-/$-"'/0$1'*4/$42')2/$&'$/'6""&1'
-4*64#/%+&"7'
COMBINE YOUR ARM AND LEG MOTIONS
\7' '!"/'/0"'%#*'-4#<'#"1$1/%2-"'%/'%'-4*64#/%+&"'&"5"&7'
K#%13'/0"'0%2<=#$317'@42/$2)"'94)#'&"='*4/$427
O7' 'E)&&'/0"'0%2<=#$31'/0#4)=0'94)#'2%/)#%&'%#*'1F$2=7''
.0"2'94)#'#$=0/'&"='$1'64#F%#<;'94)#'#$=0/'0%2<'
104)&<'+"'+%-De'F0"2'94)#'&"6/'&"='$1'64#F%#<;'94)#'
&"6/'0%2<'104)&<'+"'+%-D7'E#%-/$-"'/0$1'*4/$42')2/$&'
$/'6""&1'-4*64#/%+&"7
HOW TO USE THE SKI EXERCISER
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