Exercise “Bike on the press”
Exercise “Bike on the press” is one of the most effective dynamic exercises for developing the muscles of the abdomen and body. The name of the exercise refers to the pedaling of the bicycle - in fact, it is this movement that needs to be performed with your feet, paying particular attention to the conscious tension of the press muscles and the full feeling of involving the body muscles in the work.
Fitseven already wrote that for effective abdominal training it is important to combine both dynamic and static exercises. An example of dynamic exercises for the press are all kinds of leg lifts in the hanging and twisting , and an example of static exercises are the strap and vacuum exercises of the abdomen . In turn, exercise bike combines static and dynamic elements.
The key role is played by the fact that with the correct performance of this exercise, both fast and slow muscle fibers of the press, as well as the internal muscles of the body, are included in the work. This allows you to develop and strengthen abdominal muscles at the same time. That is why exercise bike and is included in the rating of the best exercises for the press .
What is exercise for?
Exercise "Bicycle" is necessary for the development of deep abdominal muscles, lying directly under the upper cubes of the press. It is these muscles that are responsible for the formation of proper sports posture, since they help maintain the pelvis in a neutral position. In fact, the exercise not only develops the muscles of the abdomen and body, but can also be considered a good exercise to improve posture .
When performing the exercise "Bicycle", the main load falls on the middle part of the rectus abdominis, the secondary - on the upper abdominal muscles and oblique muscles of the body. Among other things, the muscles of the front surface of the hips, spine and lower back are involved in the work. The gluteal muscles also participate in the work. However, the exercise works only if you know how to strain the press.
Exercise Bike: The Right Technique
There are many variations of the Bicycle exercise, each of which, in essence, is correct. However, in order to learn how to perform this exercise as efficiently as possible for pumping the press, it is recommended for beginners (especially women) to start with the basic variation, which is the easiest from the point of view of technology. Learn more about beginner abs exercises .
Starting position : lying on your back, lower back firmly pressed to the floor, legs bent at the knees standing on the ground, hands behind the head. Pull your left leg forward, pull your right leg to your chest. As you exhale, raise your left shoulder and begin to slowly reach with your elbow to your right knee. Hold for 1-2 seconds, feeling the tension of the abdominal muscles, then go down. Change side.
What is the time to do exercise?
Exercise "Bicycle" must be performed as slowly as possible and with a sense of involving the press in the work - the recommended execution speed is from 3 to 6-7 seconds for each elbow pull up to the knee. One approach consists of 10-12 repetitions (5-6 on each side), in total 3-4 approaches are performed. Between sets, rest for 30-40 seconds.
Carefully monitor your breathing - curl up and pull the elbow to the knee at the exit, unbend on inspiration. Visualize the work of the abdominal muscles - this will help develop a neuromuscular connection . Remember that the starting point of each repetition is the lower position - in other words, before changing your arms and legs, you must relax your abs and press your shoulder blades to the floor for 1-2 seconds.
Bike: Mistakes to Avoid
The most common mistake when performing the exercise "Bicycle" is the excessive lifting of the body up and arching of the neck, which provokes excessive load. It is important not to try to put pressure on the head, pulling it thus closer to the knees - only slightly support the head with your palms and avoid the temptation to fasten your hands into a tight lock.
The second mistake is to shift the work of the exercise from the press to the muscles of the legs - however, the legs in this exercise should only serve as a kind of counterweight. If you cannot feel the abdominal muscles, do not try to straighten your legs and stretch them as far as possible. This only overloads the lower back.
Burning in the abdominal muscles
Often, a characteristic burning sensation in the abdominal muscles is the main signal that the muscles of the press are really involved in the exercise. In addition, a slight tremor in the abdomen and the front surface of the body can be an indicator of the correct technique and the required level of involvement of the muscles of the press.
However, if you feel a pulling pain in your back or neck, this is a clear indication that you are doing the Bike exercise incorrectly. If you cannot independently understand what kind of mistake you are making, it is best to seek the advice of a personal trainer who can adjust the technique.
Exercise "Bicycle" and fat burning
In conclusion, we recall that the "Bicycle", like any other exercise on the press, although it strengthens the muscles of the abdomen and body, but is not able to burn fat. If the main task of your training is to fight fat in the press, you will need an integrated approach, consisting of a combination of a sports diet and regular training for fat burning .
// How to burn belly fat:
- Give up fast carbohydrates
- Track calorie intake
- Exercise cardio regularly
- Perform abdominal exercises
Exercise "Bicycle" comprehensively develops the muscle fibers of the abdominal press through a combination of static and dynamic phases of movement. This exercise can improve posture and strengthen not only the muscles of the body, but also the muscles of the lumbar spine. However, technical errors can easily cause pain in the neck and back.