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The Right Bicycle Exercise Technique and How to Do It Every Day
Exercise "Bicycle" lying down is a dynamic way to pump the press and learn to feel the work of the oblique abdominal muscles. Simple, at first glance, movement has many advantages, which makes it one of the most effective physical exertion.
It is possible to train at home, as "Bicycle" does not require special devices. Well, a nice bonus will be the opportunity to choose an easy or more complex option for the exercise to become your level of physical fitness.
According to experts, the exercise "Bicycle" perfectly loads the oblique muscles of the abdomen better than others pumps the straight muscle that forms the same coveted cubes.
In the second place, the load also falls on the iliac-lumbar muscle (important for proper posture), the muscles of the lower back, buttocks, thighs.
This exercise (one of the few) involves the inner side of the hips and allows you to strengthen the “lazy” muscles in this area.
The original position: lying on your back, the lower back is tightly pressed to the floor, the legs bent in the knees are on the ground, the hands are behind the head. Pull the left leg forward, pull the right to the chest.
Raise your left shoulder and start stretching your elbow to your right knee. Hold on for a second, then return the right leg and left shoulder to the starting position. Change sides.
The surface for the exercise should be solid. A soft sofa or mattress is not suitable. Movement of the legs should occur with tension of the abdominal muscles. We need to focus on that.
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EXERCISE FOR PRESS BYCELOSIPED [Error Management] Your feet don’t have to “carry the work” on you. Try to perform ghosts due to the retraction of the abdomen and simultaneous tension of the oblique and straight muscles, do not make a movement by swinging your legs, or pushing the thigh to yourself; A common mistake is the push of the shoulder to the hip due to the strength of the hands. Although the bicycle is technically twisting, but it cannot be done so that the athlete overloads the cervical region; Help with the pelvis actually only prevents you from concentrating on exercise, it seems to shift the emphasis on the lower bundles of the widest and does not allow you to pump oblique abdominal muscles; You should also not “small”, that is, perform an exercise on a deliberately reduced amplitude. Some people like “springs” in the peak phase, static contractions and similar ways to increase the load, but before doing this, you should learn to do the exercise in the usual way and technically correctly. жнShoot movement and exit to the buttocks due to the shoulder push and "strive up." • builderbody.ru • #exercise #press #trainerkid #quarantine #bike #exercisebicycle #telocleto #traininghouse #presshouse #sportsalzalzalzalclosed #fitnesshome
A post shared by Massage on Frunzenska, SPb (@massagnafrunzenskoy_spb) on Apr 2, 2020 at 12:28am PDT
Do not pull the back of the head with your hands, your hands should lie on the back of the head freely! Perform this exercise 4-6 times in each direction.
Options for implementation Simplified version
We perform movements without twisting the body. The body is completely on the floor all the time. The press works poorly, and mainly the load falls on the iliac-lumbar muscles.
The hardest option.
With the body twisting and without lowering the body to the floor. We make foot movements, as when riding a bicycle, do not lower the body and legs on the floor. The body is always in a twisted state, therefore, the load on the press increases.
As we have said, daily performing the exercise "Bicycle" lying down, you can strengthen the muscles of the press, get rid of low back pain and improve posture. If you are a beginner, start with the simpler option without twisting. Pupils with experience can immediately move to a more difficult option.
It is possible to train at home, as "Bicycle" does not require special devices. Well, a nice bonus will be the opportunity to choose an easy or more complex option for the exercise to become your level of physical fitness.
According to experts, the exercise "Bicycle" perfectly loads the oblique muscles of the abdomen better than others pumps the straight muscle that forms the same coveted cubes.
In the second place, the load also falls on the iliac-lumbar muscle (important for proper posture), the muscles of the lower back, buttocks, thighs.
This exercise (one of the few) involves the inner side of the hips and allows you to strengthen the “lazy” muscles in this area.
The original position: lying on your back, the lower back is tightly pressed to the floor, the legs bent in the knees are on the ground, the hands are behind the head. Pull the left leg forward, pull the right to the chest.
Raise your left shoulder and start stretching your elbow to your right knee. Hold on for a second, then return the right leg and left shoulder to the starting position. Change sides.
The surface for the exercise should be solid. A soft sofa or mattress is not suitable. Movement of the legs should occur with tension of the abdominal muscles. We need to focus on that.
View this post on Instagram
EXERCISE FOR PRESS BYCELOSIPED [Error Management] Your feet don’t have to “carry the work” on you. Try to perform ghosts due to the retraction of the abdomen and simultaneous tension of the oblique and straight muscles, do not make a movement by swinging your legs, or pushing the thigh to yourself; A common mistake is the push of the shoulder to the hip due to the strength of the hands. Although the bicycle is technically twisting, but it cannot be done so that the athlete overloads the cervical region; Help with the pelvis actually only prevents you from concentrating on exercise, it seems to shift the emphasis on the lower bundles of the widest and does not allow you to pump oblique abdominal muscles; You should also not “small”, that is, perform an exercise on a deliberately reduced amplitude. Some people like “springs” in the peak phase, static contractions and similar ways to increase the load, but before doing this, you should learn to do the exercise in the usual way and technically correctly. жнShoot movement and exit to the buttocks due to the shoulder push and "strive up." • builderbody.ru • #exercise #press #trainerkid #quarantine #bike #exercisebicycle #telocleto #traininghouse #presshouse #sportsalzalzalzalclosed #fitnesshome
A post shared by Massage on Frunzenska, SPb (@massagnafrunzenskoy_spb) on Apr 2, 2020 at 12:28am PDT
Do not pull the back of the head with your hands, your hands should lie on the back of the head freely! Perform this exercise 4-6 times in each direction.
Options for implementation Simplified version
We perform movements without twisting the body. The body is completely on the floor all the time. The press works poorly, and mainly the load falls on the iliac-lumbar muscles.
The hardest option.
With the body twisting and without lowering the body to the floor. We make foot movements, as when riding a bicycle, do not lower the body and legs on the floor. The body is always in a twisted state, therefore, the load on the press increases.
As we have said, daily performing the exercise "Bicycle" lying down, you can strengthen the muscles of the press, get rid of low back pain and improve posture. If you are a beginner, start with the simpler option without twisting. Pupils with experience can immediately move to a more difficult option.
