The use method and precautions of indoor exercise bike

Compared with other equipment, the use of indoor exercise bike can greatly reduce the possibility of injury, but there is still the possibility of injury or discomfort. Here are some suggestions to help avoid this: 

1. Seat adjustment: when the foot pedal is at the lowest position, your legs should be almost straight, but not completely straight. You should not need to tilt your legs or twist your hips to reach the foot pedal. When the foot pedal is at the highest point, there should be no pressure on the knees. If you are a skew horizontal exercise car, you should adjust the seat front and back, so that it is better to adjust seats on the top and bottom, but the principle is the same.

 2. Adjust the handle position correctly (if it is adjustable): when you reach the handle position, you should have enough space for your arms to extend to both sides along the direction of your shoulders. You should not twist your body for comfort. It's very important to adjust the position for those who are very tall or very short., Learn about the display: for example, find out how many intensity levels there are for exercise bikes. Some exercise bikes have 12 levels and some exercise bikes have 40 levels. If you start to exercise at level 6 as soon as you cycle, it's not OK, because the same level 6 may be two completely different concepts of exercise intensity. In addition, pay attention to the rhythm - the number of turns you "ride" per minute (IPM revolutions / minute). It's a good idea to keep changing the rhythm of your exercise. You may be willing to do a 5-minute 80 RPM exercise under the same tension, and then change to a 30 second 100 RPM exercise. 

3. Adjust the pedal cover to be comfortable, but don't block the blood circulation of the foot: if there is a cover on the pedal of the exercise bike, it will be more comfortable and efficient than the exercise bike without a cover. Don't remove the pedal cover, or the next person will have to put it on. 

4. When pedaling, don't use your foot only: otherwise, your feet and legs will be very painful. The correct way is: press down with the front of the foot, push down through the heel, and then pull up the pedal by the upper part of the feet. 

5. Don't bend too much: bowing your back is easy to battle rope exercise cause back and neck pain. Don't let the upper body excessive participation, on the contrary, should be chest, shoulders back, natural droop, and in line with the shoulder, at the same time abdominal. Unlike other equipment, the exercise bike is not a whole body exercise equipment. Don't try to turn it into a whole body exercise. If you're rocking from side to side, gnashing your teeth, or having to hold the grip very hard, you should lower your intensity. Make sure the bike is strong and stable: in a gym in New York, a young man was working hard when the bike fell apart. The bike rushed out and broke two glass windows - the young man was still sitting on it. Ironically, the young man and his car just landed on the parking rack below. The doorman said at this time, "man, you can't park there." In fact, the last part of the plot is fictional, while the rest can be found in news reports. Although the young man was later hospitalized, he hardly looked injured when he left.