Hand-held exercise bike
About this exercise
"Hand-held exercise bike" targets the ڪارڊيو muscle group, suitable for beginners. The main load falls on: Middle, Front, Middle, Biceps, Triceps. Equipment needed: Machines.
Description
Position: Sit on a chair with a straight back, placing the simulator on the table in front of you or on the floor. The arms should be slightly bent at the elbows.
Rotation: Rotate the pedals smoothly, without jerks. Make sure that the movements are continuous.
Load: Start with the minimum resistance, gradually increasing it. Regularly change the direction of rotation (forward/ backward) to work out different muscles.
Breathing: Breathe evenly, do not hold your breath.
Mode: Train for 10 to 30 minutes, doing a warm-up.
Instructions
Cardio without leg strain: Ideal if you have knee, ankle, or back injuries that make it difficult to run or spin a regular bike. Shoulder girdle pumping: Deltas, triceps, biceps, chest and upper back muscles are actively working. Rehabilitation: It is often used to restore mobility of the shoulder joints and after spinal injuries. Warm-up before the "top day": It quickly pumps blood into the working muscles and warms up the joints before bench presses or pull-ups.
Muscles worked
Primary
Secondary
