Preparatory work/about to start work
Before you start using the exercise bike, you need to do some preparatory work. First, adjust the height of the seat so that the heel can easily land when the knee is slightly flexed. Secondly, adjust the distance between the seat and the handle to keep the upper body comfortable. Finally, adjust the height of the handle so that the arm is slightly bent and kept relaxed.
warm up
It is very important to warm up properly before starting cycling. You can choose a treadmill or spinning bike to warm up 10- 15 minutes. Warm-up exercise can help us warm up, increase the flexibility of joints and reduce the occurrence of sports injuries.
Riding posture
Correct riding posture is very important for protecting knees and lumbar vertebrae. First of all, keep your body straight and don't bend over. Secondly, hold the handle with both hands, keep relaxed and don't push too hard. Finally, step on your feet in parallel to evenly distribute your strength. Don't just use your toes or heels to push.
Riding training
Cycling training can be adjusted according to the individual's physical condition and fitness goals. For beginners, it is suggested to choose lower resistance and gradually increase riding time and resistance. For people with a certain foundation, you can carry out intermittent training, that is, ride quickly under high resistance, and then resume riding under low resistance, and cycle.
Matters needing attention
When using a fitness bike, you need to pay attention to the following points. First of all, don't push too hard to avoid muscle strain or joint injury. Secondly, keep breathing properly and don't hold your breath. Finally, choose the appropriate riding time and intensity according to your personal situation, and don't overtraining.