Flat Feet: Always keep your feet flat and avoid jumping on your toes. If you do this, your front foot muscles will get stronger. In simple words, land on your whole feet including your heel. Steady Pace: Keep your pace steady and maintain a speed of around 60 to 80 steps in a minute.
After adjusting your bike, start. Find a pace/resistance that allows you to work at the suggested rate of perceived exertion (RPE) on a scale of 1 (easy) to 10 (extremely hard). RPE is how hard it feels to work at the level of resistance you've chosen. If it feels too hard, back off on
The Catch: Start with a proper set-up at the front of the machine. Shins should be vertical, lats engaged, shoulders relaxed, and core braced. Torso should be leaning forward at a 1 o’clock position with shoulders in front of hips. From this position, you will be able to create a powerful push-off of the
Stand facing away from bench. Position bar on back of shoulders and grasp barbell to sides. Extend leg back and place top of foot on bench. Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending
Step on pedal platforms and grasp handle rails. Select "quick start" or enter the program. Pedal forward by placing weight on one foot, allowing the other foot to move forward. Alternate with the opposite side until momentum allows continued forward rotation.
Step onto the machine facing the monitor. Begin pedalling to turn it on. Start pedalling at an even pace. Do not lock your knees. Turn up the resistance. Change up your direction on the pedals. Use the swing arms. Increase the incline and resistance as you go.
Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Lower your hips down so your glutes almost come in contact with the floor. Pressing through your heels and squeezing your glutes, return to the start position.