自行车

A stationary cycling exercise performed on an upright bike, engaging the legs and core for cardiovascular endurance.

Instructions:

• Adjust the seat height so your knees are slightly bent at the bottom of the pedal stroke.

• Place your feet securely on the pedals and hold the handlebars lightly.

• Maintain a straight posture with a slight forward lean.

• Pedal smoothly at the desired resistance and pace.

Common mistakes:

• Seat height too low or too high.

• Hunching shoulders or rounding the back.

• Pushing only with the legs without engaging the core.

• Pedaling with jerky or uneven motion.