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운동 라이브러리
Stationary Bike Walk
An easy, low-resistance stationary bike spin at a walking-level effort, used for recovery, warm-ups, and gentle aerobic work.
유산소유산소 장비Cyclical leg drive
주동근
대퇴사두둔근
협응근
햄스트링종아리고관절 굴곡근
장비
유산소 장비
패턴
Cyclical leg drive
준비 자세
- 01Set the saddle so the knee has a slight bend at the bottom of the stroke.
- 02Select a light resistance that feels like a relaxed walk.
- 03Sit tall with a light grip on the handlebars.
- 04Begin pedaling at a comfortable, unhurried cadence.
수행
- 01Spin at an easy 60 to 80 rpm with light resistance.
- 02Keep breathing fully conversational throughout.
- 03Maintain a smooth, even pedal stroke without surges.
- 04Continue for the planned duration, staying relaxed.
- 05Step off once the legs feel loose and refreshed rather than worked.
체크포인트
- -Effort stays easy enough to speak in full sentences.
- -Pedal stroke stays smooth with no mashing.
- -Posture stays tall and shoulders relaxed.
- -Heart rate stays clearly below training-interval levels.
흔한 실수
- -Letting the effort creep up until it becomes a workout.
- -Slumping over the bars during long easy spins.
- -Using a saddle height carried over from another rider.
- -Cutting recovery spins so short they do nothing.
프로그래밍 노트
- -Use 10 to 20 minutes as a warm-up before lifting or a cool-down after.
- -On recovery days, use 20 to 30 minutes at a genuinely easy effort.
- -Keep the intent restorative: if it feels like training, back off.