Bike Machine

How to perform

Adjust the seat height so your legs have a slight bend at the bottom of each pedal stroke. Begin pedaling at a low resistance for 3-5 minutes to warm up your legs and joints.
Sit upright or slightly forward with a neutral spine. Keep your core engaged and grip the handlebars lightly. Pedal smoothly in full circles, not just pushing down.
Increase resistance to match your fitness goal (steady-state cardio, intervals, or fat burn). Maintain a steady cadence and breathe rhythmically throughout your workout.