Spinning

How to do it

1. Adjust the spin bike: set the seat height so your knee has a slight bend at the bottom of the pedal stroke. Adjust the handlebar height and fore/aft position for comfort and proper posture.
2. Secure your feet in the pedal cages or clipless mechanism.
3. Begin pedaling at a moderate pace to warm up, maintaining a smooth, circular motion.
4. Control your resistance level using the tension knob, increasing it for more intensity or to simulate climbs, and decreasing for flats or recovery.
5. Maintain a consistent cadence (RPMs) and engage your core throughout the exercise for stability.
6. You can perform seated cycling or stand up out of the saddle, mimicking hill climbs or sprints, always keeping the movement controlled and smooth.
7. Cool down by reducing resistance and pace for a few minutes before dismounting.

More quadriceps exercises

Deadlift Machine

Elliptical Trainer

Hack Squat