Recumbent bike

Proper Position

• Sit on the recumbent bike and adjust the seat so that your legs are slightly bent when the pedals are at their farthest point.
• Place your feet on the pedals, securing the straps if needed.
• Hold the handles on the sides or in front, keeping your back firmly pressed against the backrest.

Movement

• Begin pedaling at a comfortable pace, keeping your knees aligned with the pedals to avoid joint strain.
• Maintain smooth movement by slightly pushing and pulling on the pedals to engage your quadriceps and hamstrings.
• Adjust the machine's resistance based on your goal: lower resistance for a warm-up or light cardio, higher resistance for leg strengthening.
• Keep pedaling for the desired duration or distance.

Breathing

• Breathe deeply and consistently throughout the exercise. Inhale through your nose and exhale through your mouth.

Tips

• Maintain a relaxed posture, with shoulders relaxed and core engaged.
• If you feel tension in your lower back, adjust the seat position for better support.
• Avoid pedaling too fast, as it can reduce the effectiveness of the exercise and cause unnecessary strain.
• Start with 10 to 15 minutes if you’re a beginner, then gradually increase the duration and intensity.