1. Mount the trunk straight and hold the handrail tightly. When exercising, keep the upper torso straight, hold the handrail tightly with both hands, and you can abdomen properly. Suitable for short-distance exercise (10-20 minutes), can effectively exercise back muscles and modify leg lines.

2. Before squatting, put your arms on the armrest of your waist to relax. As the name implies, squatting is kneeling on a spinning bike, much like riding a cross-country bike. Simply put, the forearm rests on the armrest and the waist can be relaxed. This kind of exercise is suitable for long-term cycling (30-60 minutes), which can relax the waist and avoid the damage to the waist caused by long-term exercise.

3. Straddle, sit and squat to protect the lumbar spine. Sitting alone to exercise will increase the burden on the waist. We can adjust it by squatting at the right time, which can effectively protect the lumbar spine and make the exercise easier. Note: According to the fitness coach, some students move forward in practice, and their arms tightly support the gravity of the upper body, looking very tired. The correct center of gravity position should be: waist and abdomen. The thigh muscles should also feel nervous. Relax your shoulders, clamp your arms and put your hands on the handlebars.