Use any 2 power cords to begin with to see which tension you like best. It should be on the lighter side as a beginner.
Sit in a cross-legged position on the Glideboard, or sit with your legs extended and the ankles crossed, facing the Foot Rest Bar Assembly with the handles behind you. Grasp a handle in each hand and extend your arms out to the sides at chest height, with the elbows curved in a soft arc. Contract your chest muscles and bring the handles together in front of you. Maintain the soft arc in your elbows in order to smoothly move the Glideboard. Pause, then slowly return to the start position.