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Training Guide
The correct use of the exercise bike can make the buttocks and legs more healthy,
increase the oxygen in the blood volume, and make the spirit more relaxed. So how can we
use the right bike safely?
First: warm up in front of the exercise bike
Full warm-up exercise before exercise is indispensable, such as jogging, squatting, high legs,
leg pressing, pronunciation, waist twisting, arm movement. And so on the activity, causes the
body micro perspiration hot, generally in 5-10 minutes.
Second: adjust the height of the exercise bike seat and the front and back position and
handle height
To make the most of your exercise and ride as efficiently as possible, make sure your seat is
properly adjusted. It will also make you more comfortable.
1. Seat height adjustment: sit on the seat and put your foot on the pedal so that the toe ball is
above the pedal axis. When the pedal is at the lowest point, you should see the knee bend
slightly at an angle of 25-30 degrees. The pedal force in this position is maximum and most
comfortable. If the hips swing back and forth on the seat, the seat may be too high. In this
case, please lower the seat.
2. seat adjustment: sitting on the seat, when the distance between the two pedals and the
ground is the same, the front knee should not exceed the toe.
But also can't sit empress dowager, in front of that leg crus and instep angle is not greater
than 90 degrees.
3. Handle height adjustment: after adjusting the seat, adjust the handle to a slightly higher
height than the seat; keep the waist and back as straight as possible, especially for the
obese and the weak core. If not used properly, the lumbar spine may be injured.
4. The shoelace must be tied, and then put into the fixed sleeve of the foot, and fasten the
tension belt, which can let you put more on the pedal when you exercise. The muscles in
exercise are more effective in pedaling.
Third: the right posture of the exercise bike
