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

The "bike" is a simple exercise for pumping your abs and hip flexors. It does not require equipment and good physical fitness, it can be performed separately or as part of a workout, by sets and repetitions, or by time.

Since the abdominal muscles recover quite quickly, you can exercise every day, gradually exercising your body.

How Exercise "Bicycle" Will Change Your Body

Will help build strong abs

The American Board of Exercise found outAmerican Council on Exercise (ACE) -sponsored Study Reveals Best and Worst Abdominal Exerciseswhich press loads are more effective. Electromyography (EMG) was used to check: the electrical potential in the working muscle was measured and, on the basis of this, it was concluded how much it is straining.

It turned out that the "bicycle" takes the second place in the load on the oblique muscles of the abdomen and better than other exercises pumps the rectus muscle, which provides the cherished cubes.

Thus, doing the "bike" every day, you will pump the abs faster than doing folds and twists.

Provides a healthy back

By strengthening your abs and hip flexors, you will improveCore conditioning - It’s not just about abs posture and reduce the risk of pain in lower back.

For the best effect, combine the "bike" with exercises for the extensors of the back - with raising the arms and legs lying on the stomach.

Make the figure fit

As we said, doing the “bike” daily will strengthen muscles and improve posture. It can visually shrink the belly and make the body more toned.

It should be understood that one abs exercise will not get rid of fat in the waist area.The effect of abdominal exercise on abdominal fat and will not burn as many calories as needed for effective weight loss. So if you're dreaming of a flat stomach and cubes, add other workoutsand also adhere to the principles of a healthy diet.

How to do the exercise "bike"

Lie on the floor on your back, raise your hips to a right angle in the pelvis and bend your knees.

Lift your shoulder blades off the floor, tighten your abs strongly and do not relax it until the end of the exercise. Imagine that someone is about to punch you in the stomach.

Put your hands behind your head and spread your elbows to the sides. No need to fold your hands into the lock or press your palms on the back of your head - your fingers only lightly touch your head.

Bend and straighten your legs alternately as if pedaling bike. At the same time, unfold the body and stretch your elbow towards the opposite knee.

Do not try to touch your knee, the main thing is to turn the body to the side in the maximum available range.

What mistakes to avoid

Poor cycling technique reduces the strain on the abdominal muscles and can cause neck and back pain. We will list the main mistakes that should not be repeated.

1. Lumbar lift

Only the shoulder blades come off the floor, the lower back remains pressed. At the same time, the press is constantly in tension - do not relax it at the time of the change of legs.

2. Wrong hand position

Often people, as it were, hug their heads with their hands or simply bring their elbows forward. Firstly, this creates excessive tension in the muscles of the neck, and secondly, it reduces the load on the oblique muscles of the abdomen.

Spread your elbows wide and don't press on your head. Move body, not with your hands.

3. Fast execution

If you do the "bike" quickly, trying to finish the set as soon as possible, the muscles are not stressed much.

Take turns at a calm pace, stay in shape. Feel the oblique muscles of the abdomen contract with each turn.

How to change the exercise "bike" for your level

To make the exercise easier, lift your legs higher to reduce stress on the hip flexors.

To complicate the bike, try doing it twice as slow and still swinging your body to the maximum range you can. The abs will burn after four to six repetitions.

How to add bike exercise to your workouts

You can perform the "bicycle" and as an independent element - do three to five approaches 15-20 times a day. However, for the best effect, it is worth combining it with other exercises.

As part of charging

"Bicycle" is great for morning exercises or a short workout, for example, during a work break. To begin with, do a joint warm-up of turns, bends and dynamic stretching.

Then do three to five approaches of the "bike" 15-20 times.

Finish with an exercise on the muscles - the extensors of the back: raising the arms and legs while lying on the stomach. Do three to five sets of 15-20 times.

Also, if you wish, you can supplement the exercise with air squats, lunges, push-ups from the floor and burpee.

As part of a warm-up before strength training

The "bike" will help to activate the abdominal muscles. Do one or two sets of 20 reps.

And don't forget the back extensors: a couple of sets of 20 reps hyperextension without weight or lifting arms and legs, lying on the stomach will warm up the muscles of the back and buttocks.

As part of an interval training session

The "bicycle" will perfectly fit into an intensive interval complex - it will provide a rest from more energy-consuming movements and at the same time will not let the pulse drop too much.

Include this exercise in your workout after burpees, jumping out and other active elements, or try our intensive complex with a "bike" in the composition.