Cycling is a combination of aerobic and anaerobic exercise. It not only can help burn energy during the exercise, but also lose weight and get strong through sustaining energy consumption after the exercise.
There's little time for us to go to the gym considering that we need to work and study during the daytime. Thus, exercising at home is the most time-saving and efficient choice and cycling ranks first among most people.
Yet, most people do not understand the correct use of exercise bikes, leading them to lose no weight, get knees hurt and waste their time.
Following are some tips for you to correctly use your exercise bike.
Before cycling:
- Adjust the seat height to the same height as the hip.
- After adjusting the height of the seat, the handlebar should be about one fist higher than the seat horizontally.
- The legs are slightly arched at the thighs when the feet are parallel to the ground.
During cycling:
- The knee should be in line with the direction of the toes.
- The feet are basically parallel to the ground and make circular movements.
- Do not tilt your toes forward
After cycling:
- Clipped-In Forward Fold
With your feet clipped into the pedals, keep them level, hold the end of each handlebar, and place your elbows on the handlebars as you rise from the saddle. As you move your hips back over the seat, drop your heels to the floor and hinge forward at the waist, allowing your head and chest to descend toward the handlebars. Lengthen your spine, pulling your shoulders away from your ears. Hold as long as you can, then bring your back foot forward and your front foot back and repeat.
- Chest Opener
Clip your feet into the pedals, keeping them level, and hold the end of each handlebar as you rise from the saddle. With your knees locked and your toes pointing to the ground, pull your hips forward to the handlebars. As you arch your back and cast your gaze upward, pull your shoulders away from your ears. Hold as long as you want, then bring your back foot forward and your front foot back, and repeat.
- Standing Hamstring Stretch
Unhook yourself from the bike and stand on either side of the saddle with your feet facing the handlebars. Carefully swing your left leg up and place your heel (not ankle) gently on the top of the handlebars. With your right hand, grab the inner side of your left foot. Keeping your knees locked and your shoulders away from your ears, gently pull your chest toward the lifted leg. Hold for as long as you can, then repeat the lifting of your right leg, this time using your left hand to grab it.
- Standing Figure-Four Stretch
Stand on either side of the saddle with your toes pointing toward the handlebars and place one hand on the seat and the other on the handlebars. Bend your left knee and place your right ankle on top of your left knee. From this position, bend your standing knee and pull your hips back as if you were sitting in a chair. Hold for as long as you can, then repeat on the other side.
- Quad Stretch
Stand on either side of the saddle with your toes pointing toward the handlebars. Place your left hand on the handlebars and transfer your weight to your right leg as you kick your left heel toward your left hip. Your right knee should be pointing toward the ground. Grab the outside of your foot with your left hand and pull it up to your hip, keeping your hip flat. Hold as long as you want and repeat on the other side.
