What are the advantages and methods of pedaling in the air? Pedaling in the air is a simple and effective action in training. Of course, it is also exquisite. I believe many people don't know it. How long to practice every day, what methods are there, and what benefits are there. Let's have a look.
Benefits and methods of pedaling in the air What are the benefits of pedaling in the air every day?
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.
4, 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.
Step 5 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 6 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.
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.
Benefits and methods of air pedaling 2 How many groups is the best for air pedaling training a day?
Usually do 6-7 groups, each group is 30-60, and then rest for 30 seconds between groups. If you want to achieve the effect of stovepipe or exercise abdominal muscles by pedaling in the air, you'd better do pedaling about 300-500 times a day. It will be very tiring to start riding a bike. You can only pedal one hundred at first, and then gradually increase it to 3.5 thousand.
How to pedal in the air?
Lying on a mat or bed, the abdomen is tightened, and the legs are bent and stretched close to the abdomen. Be careful not to do it on the soft bed as much as possible, which will not only affect the effect but also be bad for the waist. When inhaling, one of the feet pushes up slowly, and when pushing, the toes hook inward, and the ankle can be fully moved through the conversion of hooked foot and extended foot. When doing this exercise, pay attention to steady speed and slow speed. The slower the speed, the better the effect. Pay attention to abdominal tightening during the process to keep the exhalation smooth. According to the above method, push in the positive direction for 30 times, then push in the opposite direction for 30 times, and do 5 groups every day. Attention, it is best not to put it down immediately after last night. It is best to keep the initial preparation posture for 30 seconds, and then slowly put it down.
The benefits of pedaling in the air
1, thin thighs and thin buttocks
The air pedal is done by our legs, so it has a very good exercise effect on our thighs and can play a very good stovepipe effect. And when we finish this action, because our legs are always lifted upward, and the buttocks are the key part connecting the upper body and the lower body, when our legs are lifted upward, our buttocks can also be lifted upward, so it also has a good effect on our buttocks, which can play a good role in stovepipe and thin buttocks.
2, reduce abdomen
This action is the best fitness action for rectus abdominis (that is, "six-pack abdominal muscles") and oblique muscles (that is, waist). Lie on your back on the floor, fold your knees to your chest, lift your shoulder blades off the floor, straighten your left leg, and make an angle of about 45 degrees with the ground. At the same time, twist your upper body to the right, so that your left elbow is close to your right knee and take turns from side to side, just like riding a bicycle. It is recommended to do 12- 16 times.
3, stovepipe burning fat
Air pedaling can effectively burn fat, make muscles firm, thus eliminating edema in the lower body, achieving a good slimming effect, making the figure look more symmetrical, and you can lie flat on the bed or on the floor. Lift your legs, stand in the air and pat your thighs with your hands. Keep the calf relaxed, then lift the waist with both hands and put our legs in the air. The calf pedaled back and forth in the air in the form of a bicycle. At this time, try to pay attention to the strength of the thigh. After finishing, pat the calf and thigh with both hands to relax the leg muscles.
4. Perfect muscle lines.
When completing this action, we don't have to worry about the long leg muscles, which is very suitable for the obvious parts of the calf muscles. Friends who are similar to radish legs can complete movements and make muscle lines more symmetrical and beautiful.