An exercise bike is definitely a useful tool. This is not only an excellent pacemaker, but also a faithful assistant in improving your figure. Exercising on a stationary bike can have a positive effect on the shape of your legs and body in general. The main thing is the regularity of training, as well as the correct pace and load.
Instructions
Step 1
Remember that the benefits of exercising on a stationary bike will only be noticeable after half an hour of continuous training. Ideally, you should devote at least 40 minutes a day to the exercise bike. Determine the training regimen yourself, according to your own feelings. If it is convenient for you to exercise in the morning, then do it a few hours after waking up. Spend your evening sports "exercise" at least a couple of hours before bedtime and not immediately after dinner.
Step 2
Exercise on a stationary bike should always begin with a warm-up: squats, stretches, bends. During training, do not get carried away with water: it is recommended not to drink it, but only slightly moisten your mouth. If your physical fitness allows, use overhead cuffs on your legs for training to make it heavier and increase the effect.
Step 3
Exercises on a stationary bike pump well the muscles of the front of the thigh. Sit tightly on the saddle, tilt your torso slightly forward, partially transferring the weight of the body to your hands. Adjust the height of the saddle so that you can freely straighten your legs when the pedals are in the down position, but do not wobble from side to side in the saddle trying to reach the lowered pedal.
Step 4
The main load should be on the front of the thigh as you move the exercise bike pedal down. The other leg, passively rising up, rests. The ankles and feet have cyclically repeating movements in a circle, which are carried out slightly in front of the center of gravity of the body or directly below it. Breathe rhythmically and in sync with the work of the lower limbs. Make sure that both legs receive the same amount of load, while the arms, head and back remain relaxed.
Step 5
Set the correct exercise regime for yourself on the stationary bike. If you easily overcome the 60-80 rpm indicator, then this mode is too easy for you and there will be no effect from such a workout. Increase the load to 100-110 rpm. In any case, it is recommended to start training with a low load and time, gradually increasing the pedaling speed and duration.
