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The abdominal cycling exercise is one of the most common exercises among all lovers of sports and a healthy lifestyle. It is aimed at developing the rectus and oblique abdominal muscles. The bicycle exercise is notable for the fact that it involves all the abdominal muscles due to dynamic work from different angles.
This makes cycling the most comprehensive abdominal exercise in principle. In no other exercise can we immediately work out all the muscle groups that interest us. If you are limited in time, but want to properly work out your abdominal muscles, this exercise is ideal.
The bicycle was loved by athletes from all over the world due to its technical simplicity and variations in complexity of execution. It is important that it does not require any exercise equipment or additional equipment - the exercise can be performed anywhere and anytime.
In this article we will look at how to do the bicycle exercise correctly, as well as the following aspects of its implementation:
- what are the benefits of cycling exercise?
- correct execution technique;
- mistakes of beginner athletes;
- variations of the bicycle exercise.
How the bicycle exercise will change your body
Helps you build strong abs
The American Council on Exercise (ACE)-sponsored Study Reveals Best and Worst Abdominal Exercises found out which abdominal exercises are more effective. Electromyography (EMG) was used for testing: they measured the electrical potential in the working muscle and, based on this, concluded how much it tensed.
It turned out that the “bicycle” ranks second in terms of load on the oblique abdominal muscles and better than other exercises pumps up the rectus muscle, which provides the coveted six-pack.
Thus, by doing the “bike” every day, you will pump up your abs faster than doing folds and crunches.
Provides a healthy back
By strengthening your abs and hip flexor muscles, you will improve your Core conditioning - It's not just about abs posture and reduce the risk of lower back pain.
For the best effect, combine the “bicycle” with exercises for back extensors - with raising your arms and legs while lying on your stomach.
Makes your figure fit
As we have already said, cycling every day will strengthen your muscles and improve your posture. This can visually shrink your belly and make your body look more toned.
At the same time, you need to understand that one abdominal exercise will not get rid of fat in the waist area. The effect of abdominal exercise on abdominal fat will not burn as many calories as needed for effective weight loss. Therefore, if you dream of a flat stomach and six-pack, add other workouts and also adhere to healthy eating principles.
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