Air pedaling is a common sport in life. Of course, the benefits of aerial cycling include reducing the abdomen and slimming down the legs. Therefore, for those who want to reduce the abdomen and slimming down the legs, aerial cycling is a good choice. However, aerial cycling also has its own particularities, such as doing How many are appropriate. So, how many times is it appropriate to do air pedaling at one time? Let’s find out together below!
How many aerial pedals are appropriate to do at one time?
Practice about 300-500 aerial pedals every day. If you want to achieve the effect of thinning legs or exercising abdominal muscles through the action of aerial pedaling, it is best to insist on doing about 300-500 pedaling exercises every day. It will be very tiring when you just start riding a bicycle. You can start with only 100, and then slowly increase it to 3500;
You can also do it in groups, usually 6-7 groups, each group 30-60 reps, then rest 30 seconds between sets.
How to do air kicks
Step 1
Lie on your back on the mat, put your hands straight and palms down on your sides, keep your legs together and bend your knees.
Step 2
Tighten your abdomen, relax your neck, keep your upper body still, and move your legs toward your body, with your thighs gradually approaching your abdomen.
Step 3
Keep your left leg close to your abdomen. While inhaling, slowly push your right foot upward. When pushing, lift your toes inward until your right leg is vertically 90 degrees upward.
Step 4
After your right leg reaches the top, straighten your toes, then exhale. While breathing, try to keep your right leg moving straight toward the ground and tighten your abdomen. The left leg doesn't move.
Step 5
(Connected to the previous step) When exhaling, stretch your legs and move straight toward the ground. Pay attention to tightening your abdomen and moving at a steady and slow speed until the angle between the legs and the ground is 45 degrees. If you want better results, it is best to move the legs to an angle of 30 degrees with the ground.
Step 6
Keep your right leg close to your abdomen. While inhaling, slowly push your left foot upward. When pushing, raise your toes inward until your right leg is vertically 90 degrees upward.
Step 7
After the left leg reaches the fixed point, straighten the toes, then exhale. While breathing, try to keep the left leg moving straight toward the ground and tighten the abdomen. The right leg doesn't move.
Step 8
(Connected to the previous step) When exhaling and moving your legs straight towards the ground, pay attention to tightening your abdomen and keeping the speed steady and slow.Slowly, until the angle between the legs and the ground is 45 degrees. If you want better results, you can move to a 30-degree angle between the legs and the ground.
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