Stationary Bike

Muscle Group: Quadriceps and Glutes

Hold onto the handles and keep your back neutral. Pedal at a moderate pace and try to minimize swaying forward and backward.

Elliptical

Group:

Step on the pedals, hold the handlebars, and start moving your feet with a natural stride. Adjust the resistance and incline to reach the desired intensity, keeping a steady and controlled motion. Maintain an upright posture, engage your core, and keep a consistent pace for an effective workout.

Assault Bike

Muscle Groups: Deltoids, pectorals, quadriceps, and glutes.

Adjust the seat and handlebar height for greater comfort and to maintain proper posture on the assault bike. Pedal with a smooth, controlled motion while keeping the desired resistance level. Monitor heart rate and intensity; increase or decrease resistance for an effective cardiovascular workout.

Rowing Ergometer – Rowing Machine

Muscle Groups: Biceps, quadriceps, lats, and glutes. Sit on the seat, place your feet in the straps, and grasp the handle with your arms extended. Push with your legs, lean slightly back, and pull the handle toward your lower ribs. Extend your arms, lean forward from the hips, and bend your knees to return to the starting position.

Ski Ergometer

Muscle groups: Psoas, abdominals, triceps, and lats

Treadmill Jog

Group:

Set the treadmill to a comfortable speed at which you can jog lightly.