1. First of all, it is best to wear a loose sweatshirt when riding an exercise bike, because clothes that are too tight are easy to wear or cause aches all over.

2. Secondly, adjust the height of the seat, so that when the pedal is at the lowest point, the foot can still bend slightly to avoid sitting unsteadily, and the sitting posture should be adjusted frequently. As for the height of the handle, it depends on personal habits. If you want to step on the car while watching TV, or you are prone to backache, you'd better raise your position slightly. The lower handle helps to increase the amount of exercise, and also helps to build up the buttocks. Many people hope that the pedals can be as flat as ordinary bicycles, but if the pedals are round, they can also buy flat pedals with simple devices from sports equipment stores instead. In addition, if there is a fixing device at the toe, it will be easier to step on it

3. How to achieve the best sports effect:

Generally speaking, if the conditions are good, at least 3 to 5 times a week, each time about 15 to 20 minutes. Before pedaling, take a few minutes to stretch your arms, waist, back or move your knees and thighs; Don't forget to do some relaxation exercises after cycling. Although you can watch TV or read newspapers and magazines while pedaling, you can't stop pedaling casually. If you want to be healthy, you must pay the price. The ideal situation is to step on it and get soaked.

4. Make a daily exercise plan.

If you want to calculate the appropriate amount of exercise, you can subtract the age from 220 to calculate the highest heart rate. When exercising, it is best to keep the pulse between the upper limit and the lower limit.

Indoor fitness cycling, like other sports activities, sometimes brings physical tension and pressure. Note: Don't hold your hand too tightly, or it will blister easily. In order to protect the jade hand, you might as well buy a bicycle glove or add a handle to the handle.