Among training tools, the recumbent exercise bike is an effective tool. Of course, the recumbent exercise bike is also beneficial to the body. However, there are also some considerations when using a recumbent exercise bike, but many people don’t know about the recumbent exercise bike. How to use it, there are actually many steps. So, what is the most correct way to use a recumbent exercise bike? Let’s learn how to use it together.
How to use a recumbent exercise bike
It is relatively simple to use a recumbent exercise bike. First, perform full-body relaxation exercises, leg rubbing, leg swinging, and pressing. Leg movements, after relaxing, sit on the seat. Adjust the seat position appropriately according to the feeling. After adjustment, pedal firmly, relax your back and lean on the backrest, lean back slightly, do not lean forward, adjust the intensity, and Hold the handlebars and ride from slow to fast.
Tips for using a recumbent exercise bike
1. Adjust the seat
When the pedals are in the lowest position, your legs can almost be straightened , you don’t have to force or twist your hips to pedal. And when the pedals rotate to their highest point, your knee joints will no longer make a clicking sound. When using a recumbent exercise bike, you need to adjust the saddle's front-to-back position instead of the up-and-down position, but the basic principles are the same.
2. Position the handlebars correctly (if your exercise bike allows adjustment)
The handlebars should be adjusted so that when you hold them, your arms can be at the same level as your shoulders. The high ground stretches out, so you don't have to twist the handlebars for added comfort. If you are tall or short, it is especially important to adjust the position of the handlebars in time.
3. Learn to read the control panel data
The exercise bike control panel display helps you understand how many training levels the exercise bike has. Some cars have 12 levels, while others have 40. If you hop on the exercise bike and press the level 6 button, you'll get two different training volumes. However, also pay attention to your exercise cadence, that is, how many revolutions per minute (rpm) you ride. It is a good idea for you not to change your rhythm during exercise. You can ride at 80 rpm for five minutes at the same exercise level, then alternate with riding at 100 rpm for 30 seconds.
4. Adjust the length of the pedal straps to make the person feel comfortable (but not too tight so as not to affect movement)
It is more comfortable to ride with the pedal straps than without them. And to be efficient, don't leave the straps unremovable or the next exerciser will have to waste time putting them back on.
5.Don't use your toes to pedal
Avoid using your toes to pedal during exercise, otherwise your feet and calves will cramp. Instead, when you pedal, use the entire ball of your foot to generate force.
6. Don’t bend over and arch your back
Bending over and arching your back during exercise will cause pain in your back and neck, so don’t exert force on your upper body. Unlike other fitness equipment, the exercise bike is not a fitness equipment for full-body exercise, so you do not need to exert force on your whole body when training. If you can't control yourself and have to grit your teeth or hold on to the handlebars and rock hard, you need to lighten the load.
7. Determine the stability of the exercise bike
Every time you use an exercise bike to exercise, first check whether your exercise bike is stable, such as handles, seat cushions...