What happens to the body if you do the exercise "Bike" every day

"Bicycle" – a simple exercise for pumping the press and the hip flexors. It does not require equipment and good physical preparation can be performed separately or as part of training for sets and reps or time.

Since the abdominal muscles recover quickly enough, you can do every day, gradually training your body.

How the exercise "bike" will change your body

Will help to pump a strong press

The American Exercise Council found out American Council on Exercise (ACE) -Sponsored Study Reveals Best and Worst Abdominal Exercises, what press the press is more efficient. Electromiography (EMG) was used to check: the electric potential was measured in the working muscle and on the basis of this they did the conclusion how much she strains.

It turned out that the "bike" ranks second in the load on the oblique muscles of the abdomen and better than other exercises pumps the straight muscle that provides cherished cubes.

Thus, performing a "bike" every day, you pump the press faster than making fold and twisting.

Provide healthy back

Protecting the press and muscles – thigh flexors, you will improve Core Conditioning – IT’s Not Just About Abs Posture and reduce the risk of lower back pain.

For a better effect, combine the "bike" with exercises on the sprinklers of the back – with the rise of the hands and legs of lying on the stomach.

Make a figure tightened

As we said, the daily execution of the "bicycle" will strengthen the muscles and improve posture. It can visually reduce the belly and make the body more tightened.

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At the same time, it is necessary to understand that one exercise on the press will not save from fat in the waist area The Effect Of Abdominal Exercise On Abdominal Fat and will not burn so much calories as needed for effective weight loss. Therefore, if you dream about flat abdomen and cubes, add other workouts, and also adhere to the principles of healthy nutrition.

How to exercise "bike"

Lie on the floor on your back, lift the hips to the straight angle in the pelvis and bend the knees.

Reject the blades from the floor, strongly strain the press and do not relax it to the end of the exercise. Imagine someone going to hit you in the stomach.

Remove your arms for your head and cast the elbows to the sides. No need to put your hands in the castle or put pressure on the back of the head – my fingers only touch your heads.

Alternately bend and straighten your legs, as if twist the bike pedals. At the same time, turn the housing and pull the elbow to the opposite knee.

Do not seek to touch the knees, the main thing is to expand the housing aside in the maximum available range.

What errors should be avoided

Bad technique performing the exercise "Bike" reduces the load on the press muscle and can cause pain in the neck and back. We list the main mistakes that you should not repeat.

1. Rock upside down

Only the blades come off from the floor, the loin remains pressed. At the same time, the press is constantly in the voltage – do not relax it at the time of changing the legs.

2. Incorrect position of the hands

Often people as if hug around their heads or just withdraw elbows forward. First, it creates excessive tension in the muscles of the neck, secondly – reduces the load on the oblique muscles of the abdomen.

Arrange my elbows wide and do not press the head. Move the housing and not by hand.

3. Fast execution

If you make a "bike" quickly, trying more to finish the approach, the muscles are not loaded little.

Make turns in a calm pace, follow the form. Feel how stressful abdominal muscles strain at every turn.

What happens to the body if you do the exercise

How to change the exercise "Bike" under your level

To simplify the exercise, lift the legs higher – this will reduce the load on the thigh bent.

To complicate the "bike", try to perform it twice as slower and at the same time deploy the case in the maximum range that is capable. The press will burn after four to six repetitions.

How to add a "bike" exercise in your workouts

You can perform a "bike" and as an independent element – do three-five approaches for 15-20 times a day. However, it is worth a better effect to combine it with other exercises.

As part of charging

"Bike" is great for morning charging or a small workout, for example, on a working break. To begin with, perform articular workout from turns, slopes and dynamic stretching.

Then make three or five bike approaches for 15-20 times.

Finish the muscle exercise – the sprinklers of the back: the rise of the hands and legs of the lingerie on the stomach. Perform three or five approaches for 15-20 times.

Optionally, you can add charging with air squats, attachments, push-ups from the floor and Burg.

As part of the workout in front of the power training

"Bicycle" will help activate the muscles of the press. Make one or two approaches of 20 repetitions.

And do not forget about the spins of the back: a pair of approaches of 20 repetitions of hyperextenia without weight or lifting of hands and legs of the legs on the abdomen will warm up the muscles of the back and buttocks.

As part of interval training

"Bicycle" perfectly fit into the intensive interval complex – will provide rest from more energy-proof movements and at the same time will not let the pulse.

Include this exercise in training after Burpi, jumping and other active elements or try our intensive complex with a "bike" in the composition.

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