Which is better, pedaling in the air or rolling your belly? Riding in the air is not only a good exercise for abdominal muscles, but also helpful for stovepipe. Belly rolling is mainly to stimulate the movement of abdominal muscles, which is better for reducing the fat on the stomach. Which is better?
Which is better, pedaling in the air or rolling your belly? 1 1, pedaling in the air or rolling your belly?
Air pedaling and belly rolling have their own characteristics, and the exercise movements are different, but the effect is similar. They are all fitness exercises that can help exercise abdominal muscles and lose weight. It can be said that both are good fitness exercises, but which one is better cannot be generalized.
2. The difference between pedaling in the air and rolling your belly is different.
Air pedal
1, lying flat on the mat, legs straight, arms bent, hands and half-lying fists on ears respectively;
2. Inhale deeply to make the abdomen roll up to the highest point, and then try to touch the knee of the other leg with one elbow joint, while the other leg of both legs is straight off the ground;
3. The abdomen is always in a tightening state, swinging the body so that the elbow joint on the other side touches the knee on the other side. At this time, one side of the bent leg is restored to a straight state, but it should be kept off the ground. Inhale when you rotate, breathe when your elbow touches your knee, and then practice repeatedly.
Abdominal rolling
1, lie on your back on the yoga mat, bend your knees 90 degrees, put your feet flat on the ground, separate your legs slightly, and put your hands around your chest or gently stick your ears;
2. When you get up, keep your lower back off the ground and roll up your upper body with the strength of the upper abdominal muscles (no more than 45 degrees). Slowly bend your shoulders and torso upward so that they are close to your knees. Be careful to bend your back, but don't try to lift your whole back completely off the ground. Bend forward so that your chest is close to your pelvis.
3. After about 2 seconds, lie down slowly (don't lie flat completely, lie flat on your shoulders), and match the breathing rhythm (exhale when you get up, inhale when you lie down). Different parts of weight loss
Air pedal: While exercising abdominal muscles, air pedal can not only reduce abdominal fat, but also have a good stovepipe effect.
Abdominal roll: Abdominal roll mainly stimulates the movement of abdominal muscles, which can directly stimulate abdominal muscles, so it has a better effect on reducing fat on the stomach and has no effect on stovepipe.
Different exercise parts
Air pedaling: Air pedaling can not only exercise rectus abdominis, internal and external oblique muscles, but also exercise transverse abdominis.
Abdominal roll: The main movement of abdominal roll is rectus abdominis.
Different applicable groups
Air pedaling: Practicing air pedaling needs a certain foundation, because it is not very good for exercise. When the abdominal fat content reaches about 20 mm, it shows that the abdomen has a certain foundation, and you can choose air pedaling to further improve the strength and endurance of the abdomen.
Abdominal roll: the movement difficulty of abdominal roll is relatively low, which is suitable for beginners who want to practice abdominal muscles but lack exercise and waist and abdomen strength.
3. Is it better to pedal in the air or roll your belly?
It is inconclusive whether it is better to pedal in the air or to roll your belly. You can choose according to your preferences and needs. However, it is suggested that the two can be combined, and the effect of single action on abdominal muscles is not good. At first, you can exercise by rolling your abdomen, and then practice pedaling in the air after a certain foundation, as the last exercise of abdominal muscles.
4. What do you need to pay attention to when you do the air pedal?
Whether doing abdominal curl or pedaling in the air, we should pay attention to the standardization of movements and ensure the quality of movements. We should warm up before exercise and stretch and relax after exercise.
Which is better, pedaling in the air or rolling your belly? 2 1. How long does the air pedal practice every day?
10-40 minutes.
Generally speaking, when you start pedaling in the air, the most important thing is the quality of your movements. Don't pursue the length of time too deliberately. You can start practicing in 5 minutes 10 minutes at first. When you get used to it, you can slowly increase it to 20 minutes or even 40 minutes. People with better physique can increase their exercise time. You haven't practiced for a long time, so you should make an exercise plan according to your actual situation.
2. How many times do you pedal in the air every day?
About 300-500.
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.
3. When is the air pedal done well every day?
In fact, there is no time limit for practicing air pedaling, but generally speaking, doing exercise before going to bed is the best time to lose weight and shape, so most people will choose to practice air pedaling before going to bed.
4. How long can pedaling in the air be effective?
About a month.
No matter what exercise you do, you can't see the effect overnight. You need to keep practicing. If you can stick to air movement every day, you can see the effect of slimming in about a month, but if you want to see the effect of exercising abdominal muscles, it will take longer.
Riding in the air is not only good exercise for abdominal muscles, but also helpful for stovepipe. In order to have a good exercise effect, you need to keep a certain amount of exercise. How long do you practice pedaling in the air every day?
5. What should I pay attention to when pedaling in the air?
1, pay attention to the correct movement: lie flat on the bed, with no pillow on the head and flush with the waist. Put your hands or cushions under your waist and abdomen, make a bicycle ride back and forth with your legs at 90 degrees to your body, and straighten your feet. Generally, round trip 1 s is appropriate.
2. After completing the aerial bike, you can take a handstand rest, with your legs vertical for 5 minutes. Your feet must be straight, then slowly put down, and then gently massage for 5- 10 minutes, which is a kind of stretching of your legs and helps to relieve fatigue and pain.
3. Time is not the most important thing when pedaling a bike in the air. It is more important to keep the accuracy of pedaling in the air.