L
Salihaku
EXERCISE
Reverse Motion & Strength
Target different muscle groups by pedaling in reverse. This workout combines reverse motion with high resistance to effectively engage the hamstrings and glutes.
Level:Advanced
Type:Machine-based
Technique
How to perform
1
Start with a 5-minute warm-up pedaling forward at a low resistance.
2
Increase resistance to a medium level (level 7-10) and begin pedaling in reverse for 2 minutes. Focus on controlled movement.
3
Increase the resistance to a high level (level 12-15) and continue pedaling in reverse for another 2 minutes. Keep the pace slow and powerful.
4
Switch back to forward pedaling at a low resistance for a 2-minute active recovery.
5
Repeat the reverse pedaling and recovery cycle 5-7 times.
6
Finish the workout with a 5-minute cool-down, pedaling lightly in the forward direction.
