How to use the exercise bike？

Before you start, adjust the seat height to suit you, neither too high nor too low. Be careful not to bend your knees too much.

01-Standard training mode

Adjust the sitting position, hold the handle tightly, tighten the core, keep the body straight and step at a constant speed with the rhythm of the music.

02-Advanced training mode

Bend your body forward slightly, slightly arch your arms close to the handle to keep your upper body stable, and step on your legs to feel the abdominal contraction.

03-Standing training mode

Stand with your body close to the handle, bend your hips back, pay attention to the stability of your upper body, adjust the resistance gear to ride at a slow speed, and pay attention to people who have no training foundation not to try easily, which may cause joint damage.

04-tabata training mode

The tabata training mode can be used for fat loss training, which can quickly increase the heart rate. Follow the music rhythm to perform interval training exercises for 30 seconds, rest for 10 seconds, adjust the resistance to 3-6, and perform a fast bent over riding standing position. Cycling for 30 seconds, sitting position Ride for 10 seconds.

05-Intensive training mode

The strengthening training mode is mainly to adjust the riding speed and resistance. First, adjust the speed slowly or fast according to the rhythm of the music, and then adjust the resistance according to the frequency of the music, and change the riding between flat riding or standing position riding.

Things to keep in mind when using an exercise bike:

1. Preparation before riding

Before riding, we have to perform a series of adjustments on it, such as riding cushions, pedals, etc., to adjust the appropriate sitting posture.

2. Core tightening

Tighten the core during cycling, keep the body balanced, do not shake the body, prevent joint compensation, and effectively exercise the target muscle group.

3. Do not lock your knees

Full extension of the legs can put too much stress on the knee joint, which can lead to injury.