Stationary Bike
Stationary Bike is an aerobic exercise using a machine to pedal, training the lower body and cardiovascular fitness. It is low impact, easy to scale, and effective for endurance and fat loss.
Basic Info
- Primary Muscle Group
- Cardio
- Detailed Muscles
- Quadriceps / Hamstrings / Glutes / Calves
- Equipment
- Machine
- Also Known As
- エアロバイク / フィットネスバイク / スピンバイク / stationary bike / exercise bike / fitness bike / spin bike / bike cardio
How to Perform
- Start with a gradual warm-up.
- Set pace and intensity based on your goal.
- Finish with a short cool-down.
Form Tips
- Do not hold your breath
- Avoid starting too hard
Pro Tips
- Adjust intensity based on your condition that day.
- Prioritize consistency over pace.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: High intensity: 20-60 sec
- Hypertrophy: Moderate intensity: 10-20 min
- Endurance: Low to moderate intensity: 20-60 min
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