1. Begin by adjusting the seat of the assault bike to a height where your legs are slightly bent at the bottom of the pedal stroke.
2. Sit on the assault bike with a straight posture, grasping the handles firmly but without squeezing them excessively.
3. Place your feet on the pedals and secure them if straps are available.
4. Start pedaling at a low intensity to warm up your legs and prepare your muscles for the workout.
5. As you pedal, push and pull on the handles to engage your upper body in the exercise, ensuring a full-body workout.
6. Gradually increase your pace to achieve a moderate or high intensity, depending on your fitness level and goals.
7. Maintain a consistent rhythm as you pedal, trying to keep a steady cadence.
8. Use intervals of high-intensity sprints followed by low-intensity recovery periods to increase the effectiveness of your workout (interval training).
9. Keep your core engaged throughout the exercise to support your back and maintain balance.
10. Finish your session with a cool-down period, pedaling at a low intensity to lower your heart rate and help your muscles recover.
11. Be aware of your form throughout the workout and maintain proper posture to prevent injury.
Adjust the intensity, duration, and intervals based on your specific training requirements and fitness level. Always consult a fitness professional if you are unsure about how to use the equipment or if you are starting a new exercise routine.
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