1. Leg exercise. Leg exercise is the most direct way for us to use the back pedal machine. At first, we lie on our back on the back pedal, and at this time, we bend our knees so that our feet can lean against the baffle of the back pedal. At this time, you should adjust your physical state to ensure that this posture is more comfortable. At this time, we take a deep breath and exert ourselves, so that our legs can be kicked obliquely upward until our legs are straight. Then we slowly take back the action, adjust it and start again. Mainly in the process of retracting our legs, our hips are pulled up, which can play the role of hip training.

2. One-leg exercise requires us to lie on the back pedal. At this time, our legs are folded together, our calves are tightened, and our thighs are bent forward against the baffle of the back pedal machine. At this time, we use this leg to exert force on one leg to push the back pedal upward. Until this leg is straight, we will start the action again, and finish it 20 times on one side and then finish it on the other side. The difficulty coefficient of single leg exercise is greater, and the same exercise effect is better.