Kranking

Proper Position

• Sit on the arm bike machine or kranking device with your feet flat on the floor.
• Adjust the seat or support height so the handles are level with your shoulders.
• Grip the handles firmly with slightly bent arms. Keep your back straight and your core engaged.

Movement

• Rotate the handles by making circles with your arms, as if pedaling with your hands.
• Alternate the direction of movement: start by pedaling forward for a few minutes, then switch to reverse.
• Maintain a steady pace that matches your desired intensity level.

Breathing

• Inhale deeply during the movement.
• Exhale steadily to stabilize your rhythm.

Tips

• Focus on smooth, continuous motion to avoid jerking.
• Increase the machine's resistance if you want to challenge your upper body more.
• Keep a stable posture to prevent straining your lower back.