1. Adjust the seat height: the seat height should be the same as that of the hip joint, which can relieve the pressure on the knees and ankles.
2. Adjust the position of the handle: the handle should be the same height as the seat, which can reduce the pressure on the shoulders and arms.
3. Keep the correct posture: sit up straight, hold the handle with both hands, and put your feet on the pedal to keep your body stable.
4. Increase resistance: You can increase training intensity by increasing resistance. You can do this with gloves with heavy objects or rubber bands tied to your legs.
5. Keep exercising: Ride a spinning bike at least three times a week for at least 30 minutes each time.