You probably think that at a time when you have a subscription to a fitness center in your pocket, where a dozen simulators are at your disposal for the press, it would be foolish to waste your time on an inefficient exercise bike. We all remember the "bicycle" well from school, and it was then, in our heads, that the stereotype was laid, that this is a very simple and stupid exercise. However, if you think so, then probably never did it properly. Today we will learn how to do an exercise bike for the press and not only.
Efficiency
The effectiveness and usefulness of exercise bike is scientifically proven. Moreover, the bicycle is considered the best exercise for the press. In order to realize this, we'll figure out what muscles work when doing a bicycle exercise:
- lateral abdominal muscles;
- upper and lower press;
- muscles of the legs;
- muscles of the back;
- muscles of the thighs.
Impressive? What other exercise can boast of such a set? Now proceed to various types of exercise bike for weight loss, ranging from the simplest to the most effective and complex.
Sit down on the floor, hands rest on the floor, legs bent at the knees. We begin to "twist the bicycle", tearing off the feet from the floor a few centimeters.
We repeat the previous exercise, but we complicate it, lifting our straight arms up above our heads.
We put our hands back on the floor, and "turn the bicycle" in the opposite direction.
You have learned how to do basic bicycle exercises. They are really not very complicated, but they help to increase the flow of blood to the right parts of the body before performing a more "classical" bicycle.
We lay down on the floor, hands straight, along the trunk, legs elongated, straight. We tear off the legs from the floor by 10 cm and begin to slowly bend and unbend legs alternately. You can raise your legs and up, but, remember, the lower the foot, the higher the load on the press.
Now learn how to perform the most effective and complex exercise bike:
Lay down on the floor, hands in the lock after the head, legs tear off the floor for 10cm. We bend the right leg in the knee and reach for the knee with the left elbow. We alternate the right and left sides. At the same time, the thorax should not be fallen, we try to keep our back straight, we straighten the scapula. We do from 10 repetitions at the beginning and 2-3 approaches. When your press gets stronger, you can increase the number of repetitions per approach to 20.
Benefit:
- load on all the above-mentioned muscles of the body;
- Exercise bicycle serves as a preventative against cellulite , as well as from varicose veins, by improving the subcutaneous circulation in the legs;
- thanks to the exercise bike will strengthen your cardiovascular system, because when you perform it, you train the heart muscle, increasing the number of heartbeats;
- Exercise bike is simply created for weight loss of the legs, because during its implementation, the energy consumption of the body and the load on the muscles of the legs greatly increase.
A clear advantage of this "elementary" exercise "for schoolchildren" is that it gives maximum effectiveness in pumping the press, and at the same time, you do not need to spend anything on either inventory or a subscription to the hall. In addition, for its implementation
Nuances
If you have already mastered the technique of execution, now let's talk about the little things.
Breathing: not impulsive, balanced. On exhalation we pull the knee to the elbow, on the inhale we straighten the leg.
Speed: fast execution will not do you any good, since you will do everything "on the machine" without having worked the muscles. Carry the bike slowly, without jerking, any movement is due to the strength of the press.
So, we hope that we managed to change your prejudice to the bicycle for enthusiasm with glowing eyes!