1. Seat adjustment: When the pedal is in the lowest position, your legs should be almost straight, but not completely straight. You shouldn't tilt your legs or twist your hips to reach the pedals. When the pedal is at the highest point, there should be no pressure on the knee. If it is a recumbent exercise bike, you should adjust the seat back and forth, which is better than adjusting it up and down, but the principle is the same.
2. Adjust the handle position correctly (if it can be adjusted): When you reach the handle position, your arm should have room to stretch to both sides along the shoulder direction, and don't twist your body for comfort. For people who are very tall or short, the adjustment of position is very important. Know the exhibition stand: for example, know how many strength grades the exercise bike has, some are 12, and some are 40. If you start level 6 exercise as soon as you ride a bike, it won't work, because the same level 6 may be two completely different concepts of exercise intensity. In addition, pay attention to the rhythm-that is, the revolutions per minute (ipm revolutions per minute) that you "ride".
It's a good idea to constantly change the pace of exercise. You may be willing to do an exercise with an intensity of 80 rpm for 5 minutes, and then change to an intensity of 100 rpm for 30 seconds under the same tension.
3. Adjust the pedal cover to be comfortable, but don't hinder the blood circulation of the feet: If the pedal of the exercise bike is covered, it will be more comfortable and efficient than riding an exercise bike without a cover. Don't remove the pedal cover, lest the next person should install it again.
4. When pedaling, don't pedal your feet hard: otherwise your feet and calves will be very painful. The correct way is to press down with the front of the sole, pick it with the heel when pressing down, and then pull up the pedal with the upper part of the sole.
5. don't bend over too much: bending over can easily cause back and neck pain. Don't involve your upper body too much. Instead, hold your chest out, lean your shoulders backwards, naturally, in line with your shoulders, and tuck in your abdomen. Exercise bike is different from other equipment, it is not a full-body exercise equipment, so don't try to turn it into a full-body exercise. If you shake badly from side to side, gnash your teeth or have to hold the handle hard, then you should reduce the intensity of exercise.