Exercise "bicycle" for the abs: technique, what muscles work, benefits

An exercise that will help pump your abs and improve your posture. How to do a “bicycle”

January 31, 2022, 16:57 MSC

According to experts, it will allow you to achieve cubes better than any other.

How and why to do the exercise “bicycle”? What are the contraindications?

Answers fitness trainer.

“Bicycle” is familiar to everyone since high school. It perfectly pumps the abs. And if you are striving for cubes, it is your best assistant. The American Council on Exercise came to this conclusion after finding out that pedaling in the air is the best way to pump the rectus abdominis muscle. And it’s this muscle that’s responsible for those abs. But that’s not all. We found out what will help improve the “bicycle” and what contraindications it has.

supervisor of the gym World Class Triumph

When performing the exercise in motion, the straight muscles of the abdomen, as well as the calves and hips, are mainly engaged. In addition, the lower back and lumbar region are under considerable strain. Therefore, the exercise can be aimed at strengthening the back, improving posture, as well as increasing the endurance of the lower body. In addition to all of the above, the exercise also has a medical purpose. Doctors use it to rehabilitate knee and hip joints.

Technique:

lie on your back;
lift straight legs so that they are perpendicular to the floor. From this position begin to rotate legs alternately;
the movement is performed mainly with the calves, as if we were pedaling forward. Do not spread your legs apart.

Features of the technique: lumbar, shoulders and shoulder blades are pressed to the floor, the movement is distributed evenly in the knee and hip joints, with a sensitive lumbar hands are placed under the tailbone.

What injuries can you get and how to avoid them?

Since in this exercise the main load is not so much on the muscles as on the joints and ligaments, it is they that are most at risk when performing the “bicycle”. The most frequent injuries are deformations and ruptures of the ligament apparatus, deformations of joint capsules.

Of course, the best way to prevent unfortunate consequences is a long and thorough warm-up. You should stretch and warm up as many parts of the body as possible, not forgetting and not neglecting joints and ligaments. In addition, you should avoid taking long breaks from sports. Regularity and careful attitude to yourself – the key to beauty and health.

Make your workouts more varied, but don’t forget about safety.