Air pedaling is to lie on your back on the floor, lift your legs, and do the exercise of climbing on a bicycle. Of course, the benefits of aerial cycling include reducing the abdomen, slimming down the legs, exercising the strength of the lower limbs, etc. Therefore, for those who want to reduce the abdomen and slimming down the legs, aerial cycling is a good choice. So, which muscles does air pedaling work? Let’s find out where to exercise together!
Where to do aerial cycling exercise
1. Legs
When doing aerial cycling movements, you mainly rely on To complete the action, our legs need to rise upward and always remain in the air to perform the bicycle movement, just like we perform bicycle movements in real life. Therefore, this action can effectively exercise our leg muscles. When we complete about 100 aerial bicycle movements, we can obviously feel the soreness of the leg muscles, indicating that the exercise effect has been achieved.
2. Abdomen
At the same time, the aerial bicycle movement can also effectively exercise our abdominal muscles, because when our legs rise upward, our abdomen sinks downward. , and in a tightened state, our abdomen must support our legs to complete the movement. Therefore, it can also provide an auxiliary exercise effect for the abdomen. Although the abdomen is never moved, it can still be effectively exercised. The greater the force exerted by the legs, the deeper the abdominal tightening, and the better the exercise effect.
3. Buttocks
The exercise of the buttocks is mainly because the buttocks are closely connected to our thighs. When our legs are lifted upward, our buttocks are also tightened forward. , so when our legs move, our buttocks are also moving along with it, which can have an exercise effect and make our buttock muscles become tighter, but we need to persist in exercising every day, and It takes more time.
Standard movements of air pedaling
1. Lie on your back on the mat, straighten your legs, put your hands on both sides of your thighs, palms facing down.
2. Inhale, slowly raise your legs upward, perpendicular to the ground, and look directly upward.
3. Bend your right leg at the knee and start pedaling your legs one after the other, just like pedaling a bicycle.
4. After pedaling 6-12 times clockwise, continue to practice counterclockwise. During the exercise, maintain steady breathing.
5. Keep your legs pedaling at a constant speed. Stop practicing when your legs feel a little sore, and then slowly relax.loose. Repeat the above steps 3-5 times.
Note: The slower you pedal, the better the effect, so you must not go too fast when doing it. You must strive to make every movement standard and strictly abide by every detail.