How long does it take for ordinary people to pedal in the air? Many women will practice pedaling in the air in the process of fitness. If they insist on pedaling in the air for a long time, their figure will get better. So how long do ordinary people pedal in the air? Let's take a look!
How long do ordinary people pedal in the air? 1 pedaling in the air refers to the action of people lying on their backs, arms open, hands on their heads and legs lifted off the ground, just like pedaling a bicycle.
Fitness people always care about the effect. How long does it take to practice pedaling in the air? In fact, the answer to this question is not fixed The only certainty is that if you keep practicing, you will have a good figure.
1, depending on the body fat rate
How long does it take for air trampling to take effect? This is a concrete analysis. If a person's body fat rate is high, and the fat mainly accumulates in the waist and abdomen, it will definitely take a long time, or three months, or six months or even a year.
However, if a person is only a little fatter, or has less waist and abdomen fat, it is possible to bear fruit in about a month. Of course, the definition of this time is to keep practicing every day, otherwise you need more time.
2, look at the physique
How long does pedaling in the air take effect, and it also has a lot to do with personal physique. Some people are born obese, and drinking cold water will also make them fat. Some people are not fat even after eating. This is actually related to heredity or genes. If parents are older, it is difficult for children to have a particularly slim figure even if they exercise hard.
Moreover, some people are weak, and they will feel tired and slow to get results after exercising for a long time, but don't force yourself when you feel tired, and your body may be damaged.
Step 3 look at eating habits
How long does it take to pedal in the air to take effect is also related to eating habits. To lose weight, you should not only exercise with your legs open, but also control your mouth. Be sure to eat less food with high oil, salt and calories, and try to drink less carbonated drinks. If you really like the stimulation of carbonated drinks, you can drink sugar-free soda water instead, and the effect is similar.
If you can eat healthily and pedal in the air, it will take about a month. But if you eat and chew while exercising, the effect will certainly be worse.
How long does it take for ordinary people to pedal in the air to be effective? 2 1, and at least 1 month pedaling in the air to lose weight.
Generally speaking, if you practice air cycling to lose weight, because your weight base and physique are different, it takes different time. Generally speaking, you have to practice at least 1 month to see the effect of losing weight.
2. Exercise abdominal muscles by cycling in the air for at least 3 months.
Under normal circumstances, if you insist on riding in the air, you can see the effect of exercising abdominal muscles in about 3 months. But because everyone's actual situation is different, the time spent will be different.
For example, people with less abdominal fat can exercise their abdominal muscles directly by practicing pedaling in the air, while people with more abdominal fat need to lose fat before they can exercise their abdominal muscles, so it naturally takes a long time.
Standard action of pedaling in the air
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly.
Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
Precautions for air pedal
1, keep breathing smoothly all the time, and don't hold your breath. If you are too tired to do it, you should reduce the range of movements and be sure to cooperate with breathing.
2. Always pay attention to tightening the abdomen and relaxing the neck during exercise.
3. The slower you step, the better the effect. Therefore, we must not make a quick decision. We should strive to achieve every action standard and strictly abide by every detail.
How much do you step on in the air at a time?
Exercise 300-500 times in the air every day. If you want to achieve the effect of stovepipe or exercise abdominal muscles by pedaling in the air, it is best to insist on pedaling for about 300-500 times a day. It will be very tiring to start riding a bike. You can only step on one hundred at first, and then gradually increase it to 3.5 thousand.
You can also do it in groups, usually 6-7 groups, 30-60 in each group, and then rest for 30 seconds between groups.
Standard action of pedaling in the air
This action can be done by lying flat on the yoga mat. First of all, let's lie down naturally and relax our hands at our sides. At this time, lift our legs and start to pedal in the air.
The thighs should be kept as parallel as possible to the ground. At this time, our legs began to kick, just like riding a bike freely on the open ground. It's best to move a little more, so that the exercise effect is more obvious.
What are the advantages of pedaling in the air?
1, lose weight
When you practice pedaling in the air, you need to burn a lot of calories. It consumes about 330 calories every half hour, which can help burn leg fat very well, thus achieving the effect of stovepipe, and also has a good effect of reducing fat on buttocks and lower abdomen.
2. Exercise abdominal muscles
Air pedaling can not only exercise rectus abdominis, medial and lateral oblique muscles, but also exercise transverse abdominis. Long-term exercise is very effective for exercising abdominal muscles.
3. Exercise lower limb strength
The process of air circulation is the process of left and right brain development and exercise, which can improve the agility of nervous system. The left and right legs are constantly exercised during cycling, and the strength of the lower limbs can be continuously strengthened.
Step 4 relieve leg fatigue
Air pedal exercise is very suitable for people who often stand. It can rejuvenate tired legs and feet, enhance blood circulation of legs, relieve leg pain and soreness caused by rheumatism, and also make hips flexible and stiff, and relieve the pressure caused by varicose veins.
5. Prevent diseases such as gastroptosis.
Regular air pedaling can promote blood circulation, strengthen abdominal organs, expel abdominal toxins, and help prevent diseases such as gastroptosis.
6, make people full of vitality
When pedaling in the air, the legs are turned inside out, which can accelerate the blood circulation, increase the fresh blood supply to the head, make the facial skin more ruddy and smooth, and make people full of energy.
7. Stay healthy
Air pedal can not only reduce the fat in legs, abdomen and other parts, but also exercise the muscles in these parts to make them more powerful and elastic. In addition, in the process of exercise, the whole body blood circulation becomes smoother, and the blood is smooth and the body will become stronger and stronger.
Step 8 release the pressure
Modern life is fast-paced and stressful. At this time, cycling can make you sweat and relieve stress in the constant pedaling action, which has a good effect on releasing stress and relieving tension.