Indoor-Cycling Training für zuhause | Sport-Thieme

Indoor-Cycling Training für zuhause | Sport-Thieme


Hello. I’m Eva and we’re doing the training session together today on the Kettler Speedbike Before we start, we have to make a few adjustments to the bike We start at the saddle We stand next to the bike and to adjust the saddle we have to adjust it to hip height Loosen the screw once And snap back into place Then align the saddle to the front You put your elbow here Release and push forward So that you can get to the front of the handlebars Adjust the handlebars either to saddle height or slightly higher in case of back problems Here again so far forward that the elbow rests against the saddle and you can grasp the handlebars with your fingertips Resistance adjustment: Turn to the right for more resistance and to the left to release the resistance Press to activate the brake You can ride without Clicks in the small basket or turn the pedals around and lock the shoes in place Okay! Then let’s go! Make sure that you are firmly in the loops or firmly in your clicks on the pedals Choose the first grip position and warm up with a little resistance Select the first grip position and then correct your posture. Pull your shoulders low and your chest out And keep your back nice and straight We’re just starting to settle in. And then increase the resistance so that your kick is a little harder Right, very good! Posture remains the same! Pull the belly button inwards a little so that the belly is nice and firm! Then increase the resistance before we get up Now use the second position on the handlebars 4, 3, 2, and now stand up The butt is just above the saddle The upper body remains nicely stable And now up to third position! Highest level! Slide your pelvis back a little. Deep inhalation and exhalation Okay, and now take the fourth grip position! To the center! Elbows close to the body! Right! Back to first position and straighten up