Unicycle Exercise and Step Cycle with Excy Portable Trainer
Quick tip: No pin for this exercise. Always hold onto something sturdy for stability. When standing on pedals, slightly bend knees 5-10 degrees to get into athletic position. Rock pedals back and forth to find center of balance. Focus on smooth motions, keep core engaged. See more positions.
Crank Forwards
Pedal Backwards
Step Back and Forth
Unicycle Exercise and Step Machine Video
Unicycle Exercise and Step Machine Video
Open your Excy system, remove the Clevis Pin. Place your Excy system on the floor where you have access to hold onto something (i.e. a door frame, TRX-Bands, trekking poles, a sturdy desk, table or countertop). Place the right pedal closest to the ground at 6:00. Hold onto your stabilizer and place your right foot on the pedal and align your metatarsal head or the middle of your foot with the pedal spindle (based on your comfort). Step your left foot onto the pedal. 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 quality tennis shoes or barefoot. Do not wear socks in this position as it can be slippery. Always hold onto something sturdy with both hands. Never fully extend your knee. Exercise: Start with easy resistance. Slightly bend your knees 5-10 degrees and stabilize your feet in an athletic position on the pedals while using your upper body to stabilize/ support your body. Your knees should be directly over the pedal axle. Rock the pedals back and forth in a controlled manner. Push down with your quads and un-weigh your opposite foot. Focus on getting smooth and then select a comfortable resistance as you learn to use the Excy system. The higher the resistance, the more difficult it is to step back and forth. Naturally, this means your leg muscles are getting a better strength-training workout, but it also means that your rotations will be less smooth.
Live Unicycle Exercise Videos
See more at www.excy.live
Unicycle Exercise and Step Cycle Snapshot
Unicycle Exercise Snapshot with TRX Bands
Resistance Guidelines for Clinic and Home Physical Therapy
Excy offers a wide range of resistance to accommodate all riders. Depending on your goals, you may want to do more rotations or cranks with less resistance, or the opposite. Excy is designed to take either path or a combination of both. Generally, rotations with light to moderate resistance are used to improve cardio vascular endurance, while high resistance with fewer cranks are used to increase muscle size and strength. It is important to start easy before increasing tension as it is easy to get very sore muscles almost immediately doing high tension cranking motions that a person is not use to.
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Getting Started
There’s a big advantage of pedaling, spinning, or cranking Excy with controlled forces. Take time to pedal slowly at the easiest levels until it feels smooth and controlled before increasing resistance. Before pedaling, always protect your surface with a towel or mat.
Pedaling Forwards & Backwards
Whether using hands or feet, think in terms of square rotations to improve technique. Envision pushing your hand or foot forward along the top of a square and pushing down against the front side of the square and pulling towards your body as you pull up the backside of the square. To pedal backwards, follow the same process.
Back and Forth Strokes
Pedaling back and forth is great for range of motion and strength training. Simply apply pressure, unweight the opposite hand or foot in a repeating motion.
Isometrics
Instead of relying on pedaling with resistance cranked up to fatigue the muscle, you will instead set the resistance to easy and steadily press into the pedals with even forces to constrict your upper or lower body muscles and hold it until fatigue sets in.
Upper Body Setup Guidelines
- Palms facing each other
- 5-10 degree in elbow
- Pedal axis at shoulder or 1-2″ below
- Never hyper extend elbow
- Focus on good posture and engage core
- Pin placement will vary based on user preferences and goals
Lower Body Setup Guidelines
- Start with heel on pedal with straight leg
- Cycle with the balls of your feet (aligned with metatarsal)
- 20-30 degree bend in knee while cycling
- Hips/feet/knees properly aligned (do not splay feet or knees inwards or outwards)
- Barefoot and socks favored
- Never hyper extend knee
- Pin placement will vary based on user preferences and goals
On-Demand Exercise, Home Physical Therapy, and Strength Training Instruction!
Download the free Excy mobile coaching application for on-demand, live, and guided workouts. Save workouts, set goals, and keep track of progress over time! Watch instructional videos from physical therapists to learn proper technique. Contact with questions at excy@excy.com or 425-205-9444.
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