Cardio

Spin Bike

Spin Bike exercise is a high-intensity, low-impact cardio workout that burns fat, enhances cardiovascular fitness, and strengthens the legs and core. Ideal for weight loss, injury rehab, and beginners.
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Spin Bike instructions
Step-by-step instructions
1
Position the bike seat to be at hip level while you're standing beside the bike.
2
Get onto the bike and adjust the seat and handlebars as needed to ensure comfort.
3
Place your feet into the pedals and tighten the straps, pointing your toes forward.
4
When pedaling, try to keep your upper body relaxed and avoid hunching your shoulders.
5
To increase intensity, turn the dial or push the button to increase the resistance. Cycle at a pace that feels challenging, but doable.
Position the bike seat to be at hip level while you're standing beside the bike.
Get onto the bike and adjust the seat and handlebars as needed to ensure comfort.
Place your feet into the pedals and tighten the straps, pointing your toes forward.
When pedaling, try to keep your upper body relaxed and avoid hunching your shoulders.
To increase intensity, turn the dial or push the button to increase the resistance. Cycle at a pace that feels challenging, but doable.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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