Cardio exercise

Spin Bike

How to do it

Set the saddle height so the knee holds a slight bend at the bottom of the pedal stroke, then secure the feet on the pedals.
Grip the handlebars lightly with a relaxed upper body and a flat back.
Drive the pedals down through the quadriceps and follow through with the calves to complete each stroke.
Keep the cadence smooth and circular rather than stomping through the top of the pedal stroke.
Adjust resistance to match the target effort level, shifting between seated and standing positions as needed.
Breathe rhythmically with the cadence and hold a stable hip position on the saddle throughout the ride.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises