How to Adjust a Recumbent Exercise Bike to Work Different Muscle Groups

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Many recumbent exercise bikes can actually be adjusted in subtle ways to work different muscle groups around your body. Adjust a recumbent exercise bike to work different muscle groups with help from a leading health and fitness professional in this free video clip.

Part of the Video Series: Indoor Cycling
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Video Transcript

Hi, I'm Denise Druce, a fitness instructor in Salt Lake City, Utah. Let's look at ways to adjust a recumbent bike to work different muscle groups. The most important thing to keep in mind is that when you get your bike set, you want to keep it in that setting because the first setting allows you to protect your knees. So as you're peddling your recumbent bike, you want your legs almost fully extended at the farthest point away from you. And if you keep your bike set at that place, you'll always have knees that are safe and protected from injury. So it's going to look like this. With that in mind, once you get your bike seat in place where your knees are the safest, keep your bike seat there. To work different muscles, play with the resistance on your bike. The more resistance you have, the more you're going to recruit the glutes and the hamstrings. The less resistance, you'll feel the work out more in the quadriceps. If you really want to work all of the muscle groups of your lower body, considering some strength training for the lower body. Simple squats and lunges are your best bet for working all of the muscles of the lower body. Again just make sure that your knees don't come too far over your toes. That way you'll protect your knees and you'll be able to work out for a long time. Lunges, the safest way to do lunges is stepping backwards. It's a great work out for your glutes, your hamstrings, and your quads. So enjoy your recumbent workout, enjoy your strength training. I'm Denise Druce. If you'd like more fitness tips, please check out my website.

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