<ul>
<li>Adjust the seat height so that your knees are slightly bent at the bottom of the pedal stroke.</li>
<li>Sit upright on the air bike with your feet securely on the pedals.</li>
<li>Grasp the handlebars with both hands, ensuring a firm grip.</li>
<li>Start pedaling at a steady pace to warm up.</li>
<li>Simultaneously push and pull the handlebars in sync with your pedaling.</li>
<li>Maintain a straight back and keep your core engaged.</li>
<li>Breathe steadily and rhythmically throughout the exercise.</li>
<li>Increase the intensity by pedaling faster and applying more force to the handlebars.</li>
<li>Use interval training by alternating between high-intensity bursts and low-intensity recovery periods.</li>
<li>Cool down by gradually slowing your pace and pedaling lightly for a few minutes.</li>
<li>Stretch your muscles after the workout to prevent stiffness and soreness.</li>
</ul>