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Cardio · Skierg Machine
Ski Ergometer Cross Country Ski Basic Pull
Ski Ergometer Cross Country Ski Basic Pull is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the middle back, arms and core assisting. It needs a skierg machine. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Skierg Machine
- Category
- Cardio
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Shoulders · Deltoids
- Upper Back · Rhomboids, Trapezius
Secondary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Arms · Biceps Brachii, Triceps Brachii
- Core · Rectus Abdominis, Obliques
How to do Ski Ergometer Cross Country Ski Basic Pull
- Stand in front of the ski ergometer machine with your feet shoulder-width apart, holding the handles with both hands.
- Begin by pulling both handles down towards your thighs simultaneously, extending your elbows while pushing your hips back, bending your knees, and leaning your torso forward.
- Bring your arms back up to the starting position in a controlled manner.
- Continue pulling the handles down at a consistent pace for the desired duration or number of repetitions.
Form tips
- Breathe steadily and rhythmically to maintain oxygen flow during the exercise.
- Focus on using both your arms and legs to distribute the effort evenly and delay fatigue.
- Adjust the resistance level if needed to provide a challenging but manageable workout.
Ski Ergometer Cross Country Ski Basic Pull alternatives
More cardiovascular system exercises
Ski Ergometer Cross Country Ski Basic Pull FAQ
What muscles does Ski Ergometer Cross Country Ski Basic Pull work?
Ski Ergometer Cross Country Ski Basic Pull mainly works the cardiovascular system in the cardio (Deltoids, Rhomboids and Trapezius). The middle back, arms and core work as secondary muscles.
What equipment do you need for Ski Ergometer Cross Country Ski Basic Pull?
You need a skierg machine.
How many sets and reps of Ski Ergometer Cross Country Ski Basic Pull should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ski Ergometer Cross Country Ski Basic Pull good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Ski Ergometer Cross Country Ski Basic Pull burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Ski Ergometer Cross Country Ski Basic Pull?
Other exercises for the cardiovascular system include Sled Battle Rope Pull, Burpee To Pull-Up, Gym Rowing Machine Fast Speed and Gym Rowing Machine Normal Speed.
For developers
Use Ski Ergometer Cross Country Ski Basic Pull in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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