Cardio Arms-Only Assault-Bike

1. Start by adjusting the seat height on the Hand Cycle Machine so your elbows are slightly bent when holding the handles.

2. Sit on the seat with your feet firmly planted on the footrests.

3. Grip the handles with an overhand grip, ensuring your hands are secure.

4. Begin pedaling with your arms in a circular motion, similar to how you would pedal a bicycle with your legs.

5. Engage your core throughout the movement to stabilize your upper body.

6. Start at a moderate pace to warm up your muscles and gradually increase the speed or resistance as desired.

7. Maintain a steady, rhythmic motion with your arms, focusing on controlled movements.

8. Continue for the desired duration, or you can alternate between fast-paced intervals and slower recovery periods for interval training.

9. Once you have completed your session, gradually slow down the pace to cool down.

10. After finishing, complete stretches for your arms, shoulders, and back to aid in recovery.

Remember to keep your posture upright and avoid hunching over to prevent strain in the lower back and to maximize the engagement of the upper body muscles.

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