Guide
1
Remember that the benefits of training on a stationary bike will be visible only after half an hour of continuous exercise.Ideally, exercise bike should be given at least 40 minutes a day.Training regime defines itself, on their own feelings.If you would like to deal with in the morning, do it in a few hours after waking up.Evening sports "exercise" spend at least a couple of hours before bedtime and after dinner.
2
Classes on bike should always begin with a warm-up: sit-ups, stretching, inclination.During a workout, do not be carried away by the water: It is recommended not to drink it, but only slightly moisten the mouth.If your physical condition allows you to use to practice false l
eg cuffs to weight and enhance the effect.
3
exercises bike well-pumped muscles of the anterior thigh area.Sit tight in the saddle, the body leaning forward slightly, partly shifting his weight on his hands.Seat height set so that you are free straightened legs , when the pedals are in the down position, but it does not pass from side to side in the saddle, trying to reach the pedals descended.
4
main burden should fall on the front of the thigh during movement of the bicycle pedal down.The other leg passively rising up, resting.At the ankles and feet cyclically repetitive movement in a circle, which are carried out slightly ahead of the center of gravity of the body or directly beneath it.Breathe rhythmically, and synchronized with the work of the lower extremities.Make sure that both legs received the same amount of load and the arms, head and back at the same time to stay relaxed.
5
right to expose yourself mode loads bike .If you are easily overcome rate of 60-80 revolutions per minute, it means that this mode is very easy for you and the effect of such training will not.Increase the load to 100-110 rpm.In any case, it is recommended to start with a low training load and time, gradually increasing the turnover of the pedals and duration.