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Warm-up

Exercise bike

Weight: Your body weight

180

Easy steady pace. Seat at hip height so your knee is slightly bent at the bottom.

How to do it

Setup

Set the seat to hip height. At the bottom, your knee should be slightly bent.

Form

  1. Sit tall, hands relaxed on the bars
  2. Pedal at an easy steady pace
  3. Add a little resistance after a minute

Safety: Seat too low strains knees, too high rocks hips — adjust until it feels smooth.