Main function of riding machine: all-round movement. It can strengthen the muscle strength of upper and lower limbs and chest muscles, exercise waist and abdomen muscles and massage internal organs, and enhance the digestive system and heart function. Sit on the seat board, pull the handle with both hands, and press the pedal with both feet for reciprocating motion.
10 various exercise modes of cycling machine;
1. Common type
Sit on the saddle, lean forward, look forward, hold the handrail with your arms straight forward, and step on the pedal frame with your feet; Then bend your arms and pull back, while pushing your legs down hard to make your body almost upright.
stretching
Sit on the saddle, bend your upper body forward as far as possible, keep your abdomen close to your thighs, bow your head, hold the handrail with your arms straight forward, and step on the pedal frame with your feet; Then straighten your arms and pull back, at the same time, press your feet hard, lean back and forth, and fully stretch your body into an anti-bow shape.
Bend the arm
Sit on the riding seat with your upper body upright, hold the handrail horizontally with your arms straight forward, and step on the pedal frame with your feet; Then mainly use the strength of the arm (passive exertion of the leg), bend the elbow and pull the front armrest of the abdomen, and the big arm is close to the side of the body to make the body almost upright.
4. Straight arm type
Ready posture as above. Mainly use the force of pressing down the straight arm of both arms (passive force of both legs) to make the body unfold. The angle between the upper body and the leg is about 150 degrees.
5. leg press style
Sit on the riding seat with the height adjusted, hold the armrest with your arms straight forward and downward, and step on the pedal frame with your feet, with the included angle between your thighs and calves being about 90 degrees; Then, the body is upright mainly by pushing down the legs, and at the same time, the arm is passively stressed, and the elbow is stretched to the limit, and the elbow is located behind the body (Figure 23).
6. Wrist style
Sit on a horizontal riding seat, hold the handrail with two arms stretched forward, and step on the pedal frame with two feet, with the included angle between the legs less than 90 degrees; Then, the body stands upright mainly by the strength of wrist adduction and ankle depression.
7. Single arm type
Sitting on the car seat, holding the armrest in front with one hand, putting the other hand behind the waist, and stepping on the pedal frame with two feet; Then, with one arm pulled back and legs pressed down, the body almost stood upright (Figure 25). The arms are exchanged.
8. Opposite type
Sitting on the riding seat, one arm stretches forward to hold the handrail, the other arm naturally hangs on the side, the other foot steps on the pedal frame, and the other foot steps on the ground with the sole of the foot; Then use the strength of the opposite upper and lower limbs to make the body upright. Exchange on both sides.
9. Sit-ups
Sit on the saddle, put your hands on your head, and hook your feet on the beam at the lower end of the handrail; Then lean up and back, and after the body is in a straight line, gradually lift the upper body to recover.
10. Leg clamping type
Sit on the riding seat, with your upper body upright, your legs and knees buckled, and your feet on the pedal frame; Then push your legs down and bend your elbows and pull back to spread your body.
Taboo: the movement range should not be too large and the speed should not be too fast.