Use a Recumbent Exercise Bike for Beginners

Recumbent exercise bikes are a great tool to help with fitness, but not everyone can exercise the best and most effectively with this machine. Here's how to properly use recumbent exercise bikes.

Steps

  1. Adjust the seat according to the height of the recumbent exercise bike. It is best to adjust the saddle to suit your body or the person who will practice with the vehicle. Specifically, when the straightened leg is at the farthest foot of the bike, the foot is not with but will feel comfortable with the pedal. You can easily adjust by setting the burner in the saddle. For the pedal, the seat is at the lowest level when your knee is only slightly bent and still feels comfortable. Avoid letting your feet bend too much or just have your toes touch the car's pedal.
  2. Adjust the steering wheel. This is one of the important steps for the height of a recumbent exercise bike. Adjusting the steering wheel appropriately will help you when the exercise is not leaning forward and has the most comfortable posture. When you raise the steering wheel of a vehicle, it will greatly reduce stress if you pedal forward.
  3. Keep the standard posture when cycling. The standard posture for a cyclist is that the body is slightly tilted forward, the arms are straightened and the abdomen is tight, breathing through the abdomen. Note that the right thigh is parallel to the horizontal bar of the bike, the knees and hips work in harmony with the rhythm when cycling.
  4. Know the best cycling movement. Many people believe that the standard cycling movement is when using the foot to step down, the wheel is spinning, but that is not true. The standard cycling consists of 4 unified coordinated movements: pedal, pull, lift, push. When the foot depresses, the foot will retract to pull up, then lift the pedal and push down to complete a full beat. Cycling this way not only speeds up the pace, but can also help the person save energy.
  5. Cycle smoothly combined with breathing. This method of cycling requires riders to cycle at an average speed for about 30 minutes. At this point, you need to remember to combine cycling with deep breathing, deep breathing and gentle exhalation, which brings great benefits to the heart and lungs.

Warnings

  • The process of cycling involves the basic steps that need to be warmed up first.
  • Gradually increase the intensity of the exercise at a fast and slow pace.
  • Finally, cool down before stopping the exercise by pedaling slowly, not abruptly getting off.
  • During practice, you can listen to music or watch TV to avoid boredom. With that, you should note that during exercise, you need to cycle regularly to get the best effect.
  • Avoid ankle movement that can lead to injury.
  • Bicycle exercise is one of the machines used for home exercise is quite compact, cost-effective but not effective, great for health and especially those who want to lose weight beauty.

References

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