Exercise “bicycle” for the press: technique of execution, which muscles work, benefits

How and why to do the bicycle exercise? What are the contraindications? The fitness trainer answers.

“Bicycle” has been familiar to everyone since school. It perfectly pumps up the abdominal muscles. And if you strive for cubes, then this is your best assistant. This is the conclusion reached by the American Council on Exercise, which found that pedaling in the air works best for the rectus abdominis muscle. Namely, she is responsible for the presence of these same cubes. But that is not all. We found out what will help improve the “bicycle” and what contraindications it has.

A “climbing” exercise that will pump up your entire body and help you lose weight

An exercise that will help you get stronger and lose weight. How and why to make thrusters?

Main working muscles[edit | edit code]

Back muscles that stabilize the position of the spine
: the erector spinae muscle (spinalis, longissimus and iliocostal muscles), semispinalis muscle, group of deep spinal muscles.
Abdominal muscles that stabilize the spine
: rectus abdominis, external oblique, internal oblique, transverse abdominis.
Muscles that flex the leg at the hip joint
: iliopsoas muscle, rectus femoris muscle, sartorius muscle, tensor fasciae lata, pectineus muscle.
Muscles that extend the leg at the hip joint
: gluteus maximus, hamstrings (semimembranosus and semitendinosus, biceps femoris).

Accessory muscles[edit | edit code]

Muscles that flex the leg at the knee joint
: posterior group of thigh muscles.
Muscles that extend the leg at the knee joint
: quadriceps femoris.
Muscles that perform plantar flexion of the foot in the ankle joint
: gastrocnemius muscle, soleus muscle.
Shoulder extensor muscles
: latissimus dorsi, teres major, deltoid.
Muscles that adduct the shoulder blades
: trapezius muscle, rhomboid muscles.

What will we get from doing this exercise?

Comprehensive workout of all abdominal muscles. Due to this, we can not only achieve the desired cubes, but also reduce the volume of the waist. Thus giving the body a more athletic appearance.
Accelerates metabolism, which promotes faster fat burning. In order for the effect to be more pronounced, it is worth adding a power load. And also reconsider your diet.
Exercise bicycle will strengthen the muscles of the legs and pelvis. Of course they will not increase in volume. But their general appearance will change. Which is very important for girls.
Performing this exercise is an excellent way to combat blood stagnation in the pelvis. This is especially true for people leading a sedentary lifestyle. Or office workers who spend many hours in a sitting position.
Posture also improves due to the fact that a large number of stabilizer muscles are involved.
During the exercise, the abdominal muscles are in constant tension. Therefore, they receive both dynamic load during twisting and turning. And static, at the moment of maintaining full muscle contraction. This load is somewhat reminiscent of the VACUUM EXERCISE.

It is worth considering the fact that the exercise bike is great for home workouts. This makes it public. And the correct inclusion of it in your training program. It will help you create a thin waist, sculpted abs and a toned body.

Recommendations for execution technique[edit | edit code]

As in the “Scissors”, in the 1st phase of the bicycle exercise, simultaneously pull up the front and back of the pelvis using the abdominal and back muscles to create a slight deflection in the lumbar region. Maintain this position of the pelvis and spine throughout the entire bicycle exercise.
Squeeze your shoulder blades and straighten your shoulders. The upper arm applies constant pressure to the mat so that the shoulder extensor muscles help keep the torso in an elevated position.
While keeping your torso stable, try to spread your legs as far apart as possible. Use your knee extensor muscles to straighten your legs and your plantar flexion muscles to pull your toes up.
In phases 2 and 4, the hip extensor muscles keep the lower leg from falling to the mat, and the hamstrings flex it at the knee. At the same time, the muscles that flex the upper leg at the hip joint are activated when it is above the head (similar to the “Scissors” exercise). This allows you to keep it motionless when moving the lower leg.
In the 3rd and 5th phases of the bicycle exercise, the knee of the lower leg is pulled towards the chest. To do this, first use the muscles that flex the leg at the hip joint. The upper leg is simultaneously lowered due to the muscles that extend the leg at the hip joint. When the leg crosses the vertical line, antagonist muscles are activated, preventing it from falling under the influence of its own weight. The muscles that extend the leg at the knee joint do not allow it to bend at the knee. At the end of the phase, the muscles that started the movement are reactivated to increase leg extension and stretch the hamstrings of the upper leg and the hip flexor muscles of the lower leg.
Mental image. As the name of the exercise suggests, leg movements should be smooth, rhythmic and coordinated, like when riding a bicycle.

Contraindications

“Bicycle” - an exercise for the legs - is quite harmless, it is even used in physical therapy. But there are still cases when it should be performed with caution or it is better to completely abandon it:

During pregnancy;
For infections in the acute stage;
For problems with the respiratory system;
Severe gastrointestinal pathologies;
Phlebeurysm;
At elevated body temperature;
If you have cancer;
After surgery and fractures, you can only exercise with the permission of a doctor;
With thrombophlebitis of the lower extremities;
For heart pathologies, you also need to consult a doctor.

If you have any pain or alarming symptoms, you should not exercise. You need to see a doctor as soon as possible and undergo an examination; at the same time, you can check with the doctor whether it is worth doing the “bicycle” exercise in a particular case, or whether it is better to replace it with something.

Notes[edit | edit code]

Exercise bicycle
The bicycle exercise is characterized by the same difficulties as the “Scissors”, but more complex leg movements are added to them. This makes it much more difficult to maintain stability of the pelvis and lumbar spine. Like the Scissors, the Bicycle, when performed correctly, provides the opportunity for dynamic stretching of the hip flexor and hamstring muscles.

Modifications[edit | edit code]

If you are unable to maintain pelvic stability or feel discomfort in your lower back, try doing a bicycle exercise with your pelvis and lumbar spine in a neutral position and using your arms to support your lower back rather than your pelvis.

Option[edit | edit code]

Variations of the bicycle exercise
The bicycle exercise can be performed by creating stronger hyperextension in the lumbar spine. In this variation, the goal is to touch the toes of your lower foot to the mat as you bend your knee while maintaining core stability. This variation allows you to better prepare for more advanced Pilates exercises that require your back extensor muscles to interact precisely with your abdominal muscles, such as belly rolls and Swan Dives. However, you should refuse this option if you feel discomfort in the lower back or spinal hyperextension is contraindicated for you.

In addition to the classic version of bicycle crunches, there are several variations of the exercise, in particular:

with weights in hands (weighted ball);
holding the fitball near your feet;
standing cross step.

How to Add the Bicycle Exercise to Your Workout

You can perform the “bicycle” as an independent element - do three to five approaches 15–20 times a day. However, for better results it is worth combining it with other exercises.

Included in the charger

The “bicycle” is great for morning exercises or a short workout, for example, during a work break. To begin, perform a joint warm-up consisting of turns, bends and dynamic stretching.

Then do three to five sets of “bicycle” exercises, 15–20 times.

Finish with an exercise for the back extensor muscles: raising your arms and legs while lying on your stomach. Perform three to five sets of 15–20 reps.

If you wish, you can also supplement the exercise with air squats, lunges, push-ups and burpees.

As part of a warm-up before strength training

“Bicycle” will help activate the abdominal muscles. Do one or two sets of 20 repetitions.

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

As part of interval training

The “bicycle” will fit perfectly into an intense interval complex - it will provide a break from more energy-consuming movements and at the same time will not allow your heart rate to drop too much.

Include this exercise in your workout after burpees, jumping jacks and other active elements, or try our intensive complex with a “bicycle” in the composition.

The effectiveness of abdominal exercises[edit | edit code]

Numerous studies agree that bicycle crunches are the most effective exercise for the rectus abdominis and building a 6-pack. EMG data (researcher Dr. Peter Francis, Biomechanics Lab, San Diego State University) of muscle activity during various abdominal exercises showed the following values:

bicycle (248%);
hanging knee lifts on uneven bars (212%);
crunches on a fitball (139%);
reverse crunches (109%);
straight crunches lying on the floor (100%).

Errors

To do the exercise correctly, it is also recommended to familiarize yourself with the mistakes that are often encountered when performing it:

First of all, you cannot make a bicycle on a soft bed or sofa; the surface must be hard. Otherwise, the muscles do not work enough, and not at full strength, since the back bends down on the soft bed.
You cannot sway your whole body, your lower back should be pressed tightly, in this case only the muscles of the abs, buttocks, hips and back work. If a person swings from side to side, then the movements occur by inertia. Of course, it’s easier to train this way, but there’s no point in doing it.
You cannot strain your neck, pull it forward or put pressure on your head with your hands.
There is no need to rush, nothing depends on the speed of the exercise, a large number of well-executed repetitions is effective.
You should not hold your breath or breathe too often, your breathing should be measured.
There is no need to carefully connect the elbow to the knee; this is not necessary. In the “bicycle” the main thing is that the abs work.

"Bicycle"[edit | edit code]

Source:
“Bodybuilding.
Book trainer" .
Editor:
Oksana Usoltseva
Ed.
: Eksmo 2013

Inventory

: gymnastic mat.

Core muscles

: front part of the abdominals.

Additional muscles

: obliques, psoas, iliopsoas.

Level of training

: average.

“Bicycle” is an exercise that uses all the abdominal muscles.

Step 1

. Starting position: lying down, hands behind your head. Bend your knees at an angle of 45°.

Step 2

. Imitate riding a bicycle by alternately bringing your right and left elbow closer to your knees. Bring your right elbow closer to your left knee and your left elbow to your right. The closer the legs are to the floor, the longer the amplitude and the more intense the exercise, that is, the more the abdominal muscles work.

How long does it take to pump up your abs?

It is impossible to give a definite answer to this question; it all depends on the initial body weight and level of training.
The process can take from 1 month to a year of regular exercise, because in order for the abdominal muscles to become visible, you must first get rid of excess fat. This requires an integrated approach: regular training, proper nutrition and giving up bad habits. It must be remembered that intense training of the abdominal muscles will not lead to faster results; they need time to rest and recover. In addition, the abdominal muscles are involved in many exercises, so some athletes perform abdominal exercises at the beginning of the session, in which case warmed up muscles will only improve the results of the workout.

A set of exercises without spinal load

This complex is recommended for restoring the spine and increasing the mobility of all its segments. The main rule is a slow pace and smooth execution - no sudden movements. You need to perform the whole complex at once every day.

Exercise one

Starting position - on all fours. Lower your buttocks onto your heels, pressing them tightly. Then stretch your body forward, bending back and arching your body, moving your head back. Repeat twelve times. You need to do the movements slowly, increasing the amplitude.

Adviсe

Before you start training this exercise, understand how the abs work. Otherwise, all attempts to pump him up will come down to twitching the body and moving the legs. In order to “discover” your abs, pull in your stomach while standing, and at the same time bring your lower ribs towards your pelvis. When standing, you will feel tension the way nature intended. Now try to bring the opposite shoulder to the knee, and now you can “discover” the abs. Carry this movement into a lying position. Twist and tighten your abs with each rep;
The hands at the head are needed so that you can bring the shoulder blades towards the back, and statically contract the lats and rhomboids. This is necessary to stabilize the spine and also to prevent the body from moving back and forth on the mat;
There is no need to clasp your fingers together and rest your head on them, this will not make the exercise more effective and will create extra pressure on the cervical vertebrae;
You should not tear off your lower back; at least, excess arching here is only the enemy of back stability;
To prevent your hips from taking on part of the work, try not to lower your legs too low, and carefully perform the exercise so as not to feel tension in the hamstrings;
Don't turn the twist into a fold. The exercise will not be more effective if you learn to transfer weight to the buttocks and actively move along the floor due to the fold;
It is worth learning to do this movement at a slow pace so that the body masters the motor pattern. If you still can't coordinate on a bicycle, try to think about the fact that it takes at least 21 days to master any motor skill. Add 1-2 sets of a “problem” exercise to the beginning of each workout, and you will definitely start to succeed

Benefits for the body

During the workout, you take turns working the rectus, transverse and oblique abdominal muscles. The muscles of the hips, buttocks and back are also subject to stress.

Regular exercise cycling will get rid of excess fat in the abdominal area, tone your abs, improve posture, increase your body's endurance and add energy to perform everyday tasks. To achieve your desired physical shape faster, combine cycling with a low-carb diet and cardio training.