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

This action is the best fitness action for rectus abdominis (that is, "six-pack abdominal muscles") and oblique muscles (that is, waist).

The correct action is: 1. Lie on your back on the floor;

2. Knees are close to the chest and shoulder blades are lifted off the ground;

3. Straighten your left leg at an angle of about 45 degrees with the ground, and twist your upper body to the right at the same time, so that your left elbow is close to your right knee;

4. Take turns left and right. I like riding a bike. I suggest doing it 12- 16 times.

Baidu Encyclopedia: Introduction to Air Treading Action