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2. Seat front and rear adjustment: When sitting on the seat, when the two pedals are at the
same distance from the ground, the front knee should not exceed the toe, but you can't sit
too behind. The angle between the calf of the front leg and the instep should not be greater
than 90 degrees.
3. Handle height adjustment: After adjusting the seat, adjust the handle to a height slightly
higher than the seat; keep your back as straight as possible, especially for obese people
and those with weaker cores. If used improperly, it is possible to damage the lumbar spine.
4. The shoelaces must be fastened, then put in the fixed cover of the pedal, and fasten the
straps. These straps can let you put more on the pedals during exercise. The muscles in
exercise are more effective in pedaling exercises.
Third: the correct posture of the exercise bike.
The wrong riding posture will affect the exercise effect and cause harm to the body. Like bowing
to the waist, skimming the legs, pedaling movements are not standard, so it is an incorrect
posture during riding.
The correct posture for sitting: Lean forward, straighten your arms, tighten your abdomen, use
abdominal breathing, with your legs parallel to the beam of the car, coordinate your knees and
hip joints, and pay attention to the rhythm of riding.
Correct pedaling posture: Correct pedaling should include: pedaling, pulling, lifting, and pushing
4 consecutive movements. The foot first moves to the next step, then the calf is retracted back,
then lifted up, and finally pushed forward, so that you have just completed a lap. A good
pedaling rhythm not only saves energy, but also improves speed.
Fourth: the correct riding speed can ride on its own.
Frequency and intensity are the basic principles of exercise. At the beginning, it is suggested
that you can find the right frequency, and then increase the amount of exercise. The average
person pedals and rotates 60 to 80 times per minute. Warm up at low speed for each ride, and
then ride for more than 20 minutes at medium and high frequencies, and your body may sweat
slightly.
Fifth: The purpose of different riding methods is different, but you should do according
to your ability. If you feel unwell, please stop training.
1. To train to lose weight.
For those who want to lose weight by riding a bicycle, you can use aerobic exercise riding
method, that is, adjust the feeling of resisting the body load without exerting force. The intensity
of this exercise should be moderate, generally more than 30 minutes, to break down fat.
Therefore, the most suitable riding time is 30 to 40 minutes, and the heart rate is 100-110
beats/min.
2. To train muscles
Riding an exercise bike to exercise the muscles. Choose easy resistance, warm up at a slow
speed for 5 minutes, and then as a high-speed riding for about 5 minutes, with a heart rate of
170-180 beats/minute, and then gradually slow down the riding for 5-10 minutes so that the
heart rate returns to 100 beats/minute or more. So as a group, you can even do a few groups
and arrange a 3-5 minute break between groups.
