1. Setup:
- Stand in front of the lever air walker. Make sure the machine is on a stable surface.
- Position your feet on the foot pedals. Ensure your feet are flat and secure.
2. Starting Position:
- Hold onto the handlebars with both hands. Your grip should be firm but comfortable.
- Stand upright with your chest lifted and shoulders relaxed. Keep a slight bend in your knees.
3. Movement:
- Begin by pushing one foot backward while simultaneously pulling the opposing foot forward.
- As you move your feet in a walking motion, allow your arms to move in coordination with your legs.
- For example, when your right foot goes back, pull your right arm back, and when your left foot comes forward, push your left arm forward.
4. Body Position:
- Maintain a straight posture throughout the exercise. Keep your core engaged to stabilize your body.
- Avoid leaning too far forward or backward; stay balanced over your feet.
5. Breathing:
- Breathe steadily and rhythmically. Exhale as you push back with one foot and inhale as you bring it back to the starting position.
6. Duration:
- Start with 5-10 minutes of continuous movement at a comfortable pace.
- Gradually increase duration and intensity as you become more comfortable with the exercise.
7. Cool Down:
- After finishing your set time, slow down gradually to bring your heart rate down.
- Step off the machine safely and stretch your legs to prevent stiffness.
Tips:
- Keep the movements smooth and controlled to avoid injury.
- Adjust the machine settings as needed to fit your comfort and fitness level.
- If you experience any pain or discomfort, stop the exercise immediately.
