How to Pedal Excy as a Portable Recumbent Exercise Bike

Setup: Place the Keeper on a stable chair or couch with the Keeper End Holes even with the front of the seat and the excess material placed over the back of the seated surface. Open your Excy system and place the Clevis Pin in the bottom hole. Connect the Excy system using the dual center Keeper Holes and Post Band. Place the right crank arm in the top furthest position (between 2 and 3 o'clock). Adjust the Slide until your right leg is straight with your heel placed on the pedal. Lock the Slide. Pedal forward with the balls of your feet and make sure you have a 25-30 degree bend in your knee (your knee should never be fully extended). If you have too little or too much angle, adjust the Slide. Your feet should be close to the crank arm, but never so close that your ankle hits on its way through the stroke. Avoid splaying your feet outwards or rotating them inwards while cycling. The favored foot position is barefoot or with socks. When wearing shoes, make sure they are suitable to allow you to maintain a fixed and stable position on the pedals. Consider placing pillows behind your back for added comfort and support. The chair can be placed up against a wall for more stability. Resistance bands and hand weights can be added for a whole body workout. Any 9/16” standard pedal thread can be added to the Excy system. Exercise: When cycling, think in terms of square rotations to improve your technique and pedaling efficiency. Envision pushing your foot forward along the top of the square, and then curling your toes and pushing down against the front side of the square and pulling towards your glutes as you pull up the backside of the square. Through the bottom of the pedal stroke you simply need to un-weigh and apply a little of force while pulling up the pedal to keep the momentum going. Select a comfortable resistance as you learn to use the Excy system. The higher the resistance, the more difficult it is to pedal. Naturally, this means your leg muscles are getting a better strength training workout, but it also means that your rotations will be less smooth and like riding a real bike up a hill that requires more of a cranking motion vs. spinning. Keep your back aligned with and tight against the back of the seat. You can also explore other positions for "Back and Forth", "Isometric", and "Backwards Pedaling" exercises. For more information, visit www.excy.rehab. See the setup and how it works: https://excy.com/recumbent-chair-cycling-with-excy/