Always consult a doctor before starting a new exercise program. Work directly with your physical therapist and personal trainer if you are recovering from an injury to ensure proper positioning to prevent injury. If you have a history of an injury, you should not use Excy without working with your physical therapist and doctor who understand the nature of your injury and can create a custom program.
During this video, we talk about the benefits of using an Upper Body Ergometer. Start easy and give your smaller muscles an opportunity to train. All too often, when we think of wanting to burn calories or build muscle, we go right for exercises that impact the Gluteus maximus (glutes) because it’s the largest muscle in the human body. But, a very close second is the bilateral latissimus dorsi muscles which are your “lats” and one of the widest muscles in the human body. So, we can’t forget to put our “lats” to work, especially after keeping our upper body confined all day working at a keyboard or holding our phones with our arms in a Tyrannosaurus rex position! Your upper body needs the same attention as your lower body and vice versa. The benefits of an upper body ergometer do not just come down to a vanity play of getting a little arm candy, it also comes down to overall health. That’s why upper body ergometers (UBE) are so widely used by elite athletes and sports teams. So, the next time you use Excy to tone your upper body, make sure to think about the wonderful benefits of moving your shoulder joints, firing your core stabilizing muscles, and getting some upper body conditioning.
The most ergonomically comfortable and safe hand position is grabbing the end of the pedals with palms facing each other. But having your palms flat on the pedal might be more comfortable for you. Whatever your hand position, make sure your thumb is not near the crank arm as it may get pinched during cranking. You should always have a slight bend in the elbow when the crank is in the furthest position away from the body (focus on a 5-10 degree bend at the elbow). Avoid locking arms at extension by adjusting your position while standing or sitting. Initially, intensity, resistance, and duration should be kept fairly low. Try starting with 5-10 minutes at a light resistance level. Most will find even this is quite difficult. The muscles of the upper body are smaller and weaker than their lower body counterparts, and they are not accustomed to working in this manner, making even 5-10 minutes seem quite challenging. Don’t be discouraged; you will improve with time just as you would with any other form of aerobic or strength training. Whether using Excy to cycle your arms while seated on the floor or seated or standing at a table surface, proper posture is critical while training. Keep your chin up; back straight, shoulders back, and your torso/core strong. Hand cycling gloves can be used for added comfort.
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