Cycling

Muscles Worked

Instructions

1. Adjust your seat so your leg has a slight bend at the bottom of the pedal stroke.
2. Start pedaling at a comfortable cadence (60-80 RPM).
3. Keep your upper body relaxed with a slight forward lean.
4. Shift gears to maintain effort on hills — don't grind at low cadence.
5. Cool down with 5 minutes of easy pedaling at the end.

Instrucciones(ES)

1. Ajusta el sillín para que la pierna tenga una ligera flexión al final de la pedalada.
2. Empieza a pedalear a una cadencia cómoda (60-80 RPM).
3. Mantén la parte superior del cuerpo relajada con una ligera inclinación hacia adelante.
4. Cambia de marcha para mantener el esfuerzo en cuestas — no fuerces a baja cadencia.
5. Enfría con 5 minutos de pedaleo suave al final.

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