Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Cardio · Skierg Machine
Ski Ergometer Cross Country Ski Flyes
Ski Ergometer Cross Country Ski Flyes is an intermediate isolation cardio exercise that works the cardiovascular system (cardio), with the upper back 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
- Isolation
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Upper Back · Rhomboids, Trapezius
- Core · Rectus Abdominis, Obliques
How to do Ski Ergometer Cross Country Ski Flyes
- Stand with your back facing the ski ergometer machine, feet shoulder-width apart. Hold the handles with both hands. Arms extended out to the sides at shoulder height.
- Begin by pulling both handles inward towards each other in a fly motion, keeping a slight bend in your elbows and squeezing your chest muscles as your hands come together.
- Pause briefly when the handles are close together in front of your chest, ensuring a strong contraction.
- Slowly extend your arms back to the starting position with control, maintaining a steady rhythm. Repeat the movement for the desired duration or number of repetitions.
Form tips
- Keep a slight bend in your elbows to reduce strain on your joints.
- Maintain a steady pace to ensure consistent tension in the muscles.
- Focus on engaging your chest muscles throughout the movement.
Ski Ergometer Cross Country Ski Flyes alternatives
More cardiovascular system exercises
Ski Ergometer Cross Country Ski Flyes FAQ
What muscles does Ski Ergometer Cross Country Ski Flyes work?
Ski Ergometer Cross Country Ski Flyes mainly works the cardiovascular system in the cardio (Pectoralis Major). The upper back and core work as secondary muscles.
What equipment do you need for Ski Ergometer Cross Country Ski Flyes?
You need a skierg machine.
How many sets and reps of Ski Ergometer Cross Country Ski Flyes 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 Flyes 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 Flyes 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 Flyes?
Other exercises for the cardiovascular system include Indoor Cycling Spinbike, High Knee Twist, Butt Kicks and Major Groups Muscle Body.
For developers
Use Ski Ergometer Cross Country Ski Flyes 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_GCGPHJ" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_GCGPHJ", "name": "Ski Ergometer Cross Country Ski Flyes", "model": "male", "counterpartId": "ex_AQITF7", "target": "Cardiovascular System", "equipment": "Skierg Machine", "media": { "mp4": "https://…/ex_GCGPHJ/mp4-720.mp4?…", "poster": "https://…/ex_GCGPHJ/poster.jpg?…" } }