Preparation before use (mandatory)

1. Instrument inspection
   a. Check the metal frame: no loose screws, no cracks at the welds; The foot pad should be tightly attached to the ground without shaking.
   b. Check the spring: the hook is tightly clamped, the spring has no deformation or cracks, and the spring protective cover (anti pinch) is installed.
   c. Pedal test: Press the pedal with your hand to confirm smooth lifting and no jamming or abnormal noise; Confirm that the split pedals can move independently on both sides.
   d. Soft package: The seat cushion is stable and not loose.
2. Principle of resistance selection
   -Rehabilitation/Novice: 1 light spring, only for small amplitude control, prioritizing muscle force without seeking amplitude.
   -Advanced shaping: 2 springs; Strength training requires a maximum of 3-4 pieces (metal chairs have strong load-bearing capacity, but the greater the resistance, the easier it is to compensate).
3. Physical preparation
   -Warm up for 5-10 minutes: move ankles, hips, thoracic vertebrae, shoulders, activate core and gluteal muscles; Do not step on the pedal directly when you are cold.
   -Breathing rules: Exhale vigorously, restore inhalation, do not hold your breath throughout the entire process, lower your ribs, and avoid collapsing your waist.
   Basic safety operation (general operation of equipment)
4. Up and down equipment: First, fully lower the pedal to the bottom, and then sit/stand up; Do not step on the floating pedal up and down.
5. Disassemble and assemble the spring: Hold the pedal firmly with one hand, then hang/remove the spring to prevent the pedal from suddenly popping up and gripping the hand.
6. Pedal control: Control the pedal to move slowly throughout the entire movement, and do not release the foot to make the pedal “bounce back”, as the rebound impact force may damage the knees and waist.
7. Joint taboos: Do not buckle the knee inward or lock the knee joint; Maintain neutrality of the lumbar spine and prohibit collapse or excessive arching of the back.
   Classic Basic Actions (Standard Practice)
   Action 1: Lower the sitting pedal (to get started, activate hips and legs+core)
   Method:
   a. Sit on the cushion, press the ischium firmly, and step on the pedal with the forefoot of both feet; The spine extends upwards, and the shoulders relax and sink.
   b. Exhale: Step down with your heels, slowly press down on the pedal, with your knees and toes facing in the same direction, do not press inward.
   c. Inhalation: Slowly control the pedal to return, do not completely loosen the spring.
   Action 2: Standing posture single leg pedal training (improves muscle strength imbalance, metal chair strength)
   Method:
   a. Step on one side of the split pedal with one foot, step on the ground with the other foot, and hold the side handle with one hand to stabilize the torso.
   b. Exhale and slowly press down on the pedal; Inhalation is controlled to return to its original position.
   Action 3: Lie down and roll up the abdomen (core training)
   Method:
   a. Lie on your back, step on the pedals with both feet, keep your pelvis neutral, and lower your ribs.
   b. Exhale and curl up the thoracic spine, with the scapula detached from the cushion; Inhale slowly and fall back, and the pedal is synchronized and controlled to press down and rebound.
   Action 4: Kneeling posture and upper limb push (shoulder and back training to improve round shoulders)
   Method:
   a. Kneel on the cushion, place both hands on the pedals, and tighten the core.
   b. Exhale and slowly push the pedal downwards with your arm; Inhalation controlled retraction.