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If you want to exercise right, you should not forget to breathe properly. Proper and regular breathing is
recommended in any exercise. It is important to keep regular deep inhales and exhales. Regular and
proper breathing during exercises on the exercise bike involves intense exercise of the abdominal
muscles. It is advisable to practice 30-35 after consuming food. Failure to do so may result in less
calories burned, and in older age even lead to digestive problems.
For best results, you should also consider your diet. It is recommended to start a day of eating sweet
food and pastries or muesli with milk. For lunch is recommended to eat a caloric richer meal. Do not
forget about the soup. In the evening, light meals are recommended. If you want to improve your
health, it's not just a regular exercise but a whole diet.
Bicycle exercise is an effective exercise for all busy people. Exercise on the exercise bike is effective
in strengthening muscles, especially thighs, calves and buttocks. Regular exercise can lead to a
slimmer figure. Exercise is recommended not only as a winter training for cyclists but also for people
who want to burn excess calories. Regular breathing, regular exercise, reasonable tempo, and
balanced diet can lead to your desired results.
EXERCISING INSTRUCTIONS
A successful workout begins with warm-up exercises and ends with cool-down (relaxing) exercises.
The warm-up exercises should make your body ready for the main workout. The cool-down phase
should protect your muscles from injuries and cramps. Do warm-up and cool-down exercises as
shown in the chart below.
Touching your toes
Slowly bend your back from hips. Keep your back and arms relaxed
while stretching downwards to your toes. Do it as far as you are able
and hold the position for 15 seconds. Bend your knees slightly.
Upper thigh
Lean against a wall with one hand. Reach down and behind you. Lift
up your right or left foot to your buttock as high as possible. Keep for
30 seconds and repeat twice for each leg.
Hamstring stretched
Sit and outstretch your right leg. Rest the sole of your left foot against
the inside of your right tight. Stretch out your right arm along your right
leg as far as you can. Hold for 15 seconds and relax. Repeat all with
your left leg and left arm.
Inside upper thigh
Sit on the floor and place your feet together. Knees are pointed
outwards. Pull your feet as close as possible to your groin. Press your
knees carefully downwards. Keep this position for 30-40 seconds if
possible.
Calves and Achilles tendon
Lean against a wall with your left leg in front of the right one and your
arms forward. Stretch out your right leg and keep your left foot on the
floor. Bend your left leg and lean forwards by moving your right hip in
the direction of the wall. Hold for 30-40 seconds. Keep your leg
stretched and repeat exercising with other leg.
CORRECT BODY POSTURE
When training, keep your body upright, or you can learn your hand on your forearms. During pedaling,
you should not have your legs fully extended. Your knees should be slightly bent when fully pressing
