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  • R E C U M B E N T  BIKE

    Muscles worked: Thighs, hamstrings and buttocks

    Instructions: Recumbents provide all the benefits of regular bikes, plus they work the gluteal and hamstring muscles more than traditional bikes. They also place less strain on the knees and are suitable for people with back problems.

    (1) Adjust the seat correctly.Adjust the seat so when the pedal is at the farthest point in front of you, your leg is just slightly bent.

    (2) Get to know your display panel. Pay attention to the display panel and it's instructions. Notice how many levels the bike has. Some bikes offer 12 while others offer 40. Also pay attention to the RPM(Revolutions per minute) display. Most bikes will flash the rpms it wants you to maintain for that selected level. Any questions, be sure to ask a staff member for some guidance.

    (3) Adjust the pedal straps Adjust the pedal straps so your feet feel snug. Don't adjust them too tight.

    Next, start pedaling with your hands placed on the handles at the sides of the seat or in front of you on the display panel. Press the pedals forward and downward with the ball of your foot and your heels as you pedal downward. Pull back with the top of your foot on the upstroke.

  • Don't pedal with just your toes.
  • Don't hunch over, keep your back straight against the back of the seat.

    Alternate exercises: Stationary Bike

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