Lie flat on the ground, legs straight, hands under your head. Lift one leg about 6 inches off the ground, keep it completely straight, pull the knee of the other leg to your chest and touch it with the elbow on the opposite side.

Now, start riding a bike, pull your left leg and right leg to your chest in turn, and touch your knee in front of your chest with the elbow on the other side.

Precautions for aerial bicycles:

1, don't pay too much attention to the standard:

You can increase the number of times step by step, bit by bit, and remember not to be too fast. If it is too fast, the stovepipe effect will not be achieved without moving in place.

2. It is best to do it with supine straight legs;

After cycling, you need to relax, relieve acid fatigue, raise your legs at 90 degrees to your body for one minute, and then get out of bed and do some leg stretching exercises.

Extended data

Correct action of aerial bicycle

One. Lie on the bed horizontally, with your legs together and your hands at your sides.

Two. Inhale with your hands and upper body, keep your legs together all the time, and slowly lift them up to 45 degrees, which will help stretch the calf muscles and keep them at 1 minute to complete the process of inhalation and exhalation.

Three. Then try to lift the thigh upwards, stretch the thigh, and keep the leg at a 90-degree right angle with the upper body. In this process, the upper body is still and the lower abdomen muscles are tight. Pay attention to the abdomen when inhaling, and the breath comes out of the nostrils when exhaling, and keep your legs down slowly 1 min.

Baidu encyclopedia-air trampling