Ski simulator
About this exercise
"Ski simulator" targets the ڪارڊيو muscle group, suitable for intermediate level. The main load falls on: Quadriceps, Hamstrings, Glutes. Equipment needed: Machines.
Description
Starting position: Stand up straight, feet shoulder-width apart, arms raised up and slightly bent at the elbows, hands are approximately at head level.
Movement (Stroke): Start moving downwards not with your hands, but by shifting your body weight and engaging your abs. Bend your knees and bring your body forward, lowering your arms along your body until your hands are next to your hips.
Completion: At the bottom, the arms should be slightly bent, the hands are at the hips.
Return: Straighten up, raising your arms up for the next repetition. You can rise on your toes at the beginning of the movement.
Alternating hands (Alternative style): With an alternating style, pull the handles one at a time, keeping the angle bent at the elbows and moving smoothly.
Instructions
The rolling technique allows you to use the whole body, not just the arms: Start: Arms slightly above eye level, elbows bent and pointing down. Push: Pull the handles down using your body weight. The movement begins with a powerful flexion at the hip joints (as when throwing a ball to the floor), rather than a simple flexion of the arms. Completion: The hands go behind the hips, the knees bend slightly at the bottom. Return: Gently straighten the body and return the arms to the starting position for the next cycle.
Muscles worked
Primary
Secondary
