how to choose the right exercise bike, and today we want to supplement the last post with an article about exercises on this sports equipment.
Below, the exercises for an exercise bike are listed, from which you can choose a more suitable one or adjust it for yourself individually.
- Work at a slow pace. When training at a slow pace, the buttocks, hips and calves are well trained. The lesson lasts 25-30 minutes. Before class, check that you feel comfortable sitting on the seat. The legs should be in a half-bent state. Start with a five-minute warm-up: slowly twist the pedals with low resistance. Then increase the resistance of the exercise bike so that the pedals are heavily scrolled, but the load only went to the feet. Take care that the upper body does not move. Feeling comfortable for you to pace, do 20-25 minutes. Then reduce the resistance of the exercise bike and twist the pedals for 5 minutes to cool your body.
- Workout at a fast pace. When training at a fast pace improves the endurance of your muscular system. The lesson lasts 30 minutes. Adjust the exercise bike to make it comfortable for you. Set the resistance level to the lowest, five minutes, intensely spin the pedals at this resistance level. After when your muscles warm up, strengthen the level on the exercise bike so that when you pedal, you feel resistance. Smoothly increase the tempo until your breathing becomes so frequent that you can not speak. At this rate, twist the pedals for about 15 minutes. At the end of the time, smoothly reduce the time and for 5 minutes, freely twist the pedals, that would make your body cool.
- Exercises with an interval( 1 way). Lesson lasts 25-30 minutes. Use this kind of exercise if you want to burn extra calories. After a five-minute warm-up at a slow pace without resistance, set the resistance on the exercise bike that suits you, alternate the exercises: one minute of intense pedaling, then one minute of slow pedaling. This alternation lasts 15-20 minutes. Then, for 5 minutes, turn the pedals slowly to cool the body.
- Exercises with an interval( 2 way). First, do a five-minute warm-up. Increase the resistance level on the exercise bike and tighten the pedals intensively for 20 seconds, then switch back to the warm-up level, turn the pedals smoothly for 40 seconds. The total amount of the training cycle is one minute. Then at each next minute on the bike, raise the resistance level one more time. Do this to the highest level that you can master. In the end, that would cool down put the resistance level as a warm-up and twist the pedals for 5 minutes.
- The sprint cycle. Make a workout three minutes at the third resistance level. Increase the resistance level to 7 and rotate the pedals at a very high speed for about 30 seconds, lower the resistance to 3 - spin at a slow tempo of the pedal for 30 seconds. Do this for five minutes. Then lower the resistance level lower than with the warm-up and twist the pedals for 5 minutes, for cooling.
- Exercise at a steady pace. Make a five-minute warm-up by freely turning the pedals. Then, for 5-10 minutes, turn the pedals, keeping a steady tempo, do not rotate the pedals slower or faster. Decide on the pace and save it. Increase resistance by 2 levels, and keep pedaling at the same pace for 10 minutes. Every 10 minutes increase the resistance to the maximum level, the rate of rotation of the pedals should remain the same. Lower the resistance level of the bike to the one that was during the warm-up, and twist the pedals slowly to cool.
- General strengthening exercises. Make a warm-up at the third resistance level. Then alternate: 5 minutes at a resistance level of 8, 3 minutes at a resistance of 6. This cycle is repeated 3 times. Reduce the resistance of the exercise bike by 2 and twist the pedal for five minutes.
- Exercises for the buttocks. Five minutes warm up without the resistance of the pedals, for warming up the muscles. Next, set resistance to level 6 and alternate: three minutes, pedal at a fast pace, two minutes slow. Repeat 10 times. Go to the first level and twist the pedals for 3 minutes to cool down. Also remember that the muscles must be restored.
Classes on the bike - a lot of physical activity. When training, listen to your body, do not overdo it during training. Also consider your biorhythms, if you are "lark" better do it on the simulator in the morning, if you are an "owl" - in the evening. If you are a beginner better, gradually increase the pace and time of training with each workout more and more. Train a moderate intensity of 30 minutes daily or a strong intensity of 20 minutes every other day, then your workouts will bring you the desired result.
Most recently, we wrote that,
