Among the training methods, aerial pedaling is one of the best methods. I believe that some people still know about aerial pedaling, and aerial pedaling also has many functions, but many people are not clear about a day of aerial pedaling. How many sets to do? There are still people who know how many sets to do in a day. So, how many sets of air cycling is best to train in a day? Let’s find out how many sets to train in a day!
How many sets of aerial cycling training is best in one day
Usually do 6-7 sets, each set of 30-60, and then set after set Rest for 30 seconds. 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 first start riding a bicycle. You can start with only one hundred, and then gradually increase it to three hundred or five hundred.
How to do air pedaling
Lie on a mat or bed with your abdomen tightened, lift your legs and bend your feet close to your abdomen. Be careful not to do it on a soft bed. Not only will it cause The effect may also be bad for the waist. When inhaling, slowly push one of your feet upward, and when pushing, hook the toes inward. By switching between hooking the foot and stretching the foot, you can fully move the ankle. When doing this exercise, pay attention to the speed being steady and slow. The slower the speed, the better the effect. During the process, pay attention to tightening the abdomen and maintaining smooth exhalation. According to the above method, first pedal 30 times in the forward direction, then 30 times in the opposite direction, and do 5 groups every day. Note that it is best not to put it down immediately after last night. It is best to maintain the initial preparation position for 30 seconds and then slowly put it down.
Benefits of air pedaling
1. Slim thighs and buttocks
Air pedaling is mainly done with the help of our legs, so it is very good for our thighs. A good exercise effect can have a good slimming effect. And when completing this action, because our legs are always raised upwards, and our hips are the key part connecting the upper body and lower body, when our legs are raised, the hips can also achieve a lifting effect, so for us The buttocks also have a good effect, and can have a good effect on slimming legs and buttocks.
2. Abdominal reduction
This action is the best fitness action for the rectus abdominis (i.e. "six-pack abs") and oblique muscles (i.e. waist). Lie on your back on the floor, draw your knees toward your chest, lift your shoulder blades off the floor, straighten your left leg to about a 45-degree angle with the ground, and at the same time twist your upper body to the right, bringing your left elbow closer to your right knee, alternate left and right, Like riding a bicycle, it is recommended to do 12-16 times.
3. Slim legs and burn fat
The aerial pedaling action can effectively burn fat and make the muscles firm, thereby eliminating edema in the lower body and achieving a good slimming effect. It can make your body look more symmetrical and can be used lying flat on the bed or on the floor. Lift your legs up in the air and slap your thighs with your hands. Keep your calves relaxed, and then use your hands to support your waist so that your legs are in the air. Kick the calf back and forth in the air like a bicycle. At this time, pay attention to the strength of the thigh to be as strong as possible than the calf. After finishing, we should use both hands to pat our calves and thighs again to relax our leg muscles.
4. Make the muscle lines change perfectly
When completing this action, we don’t have to worry about long leg muscles. It is very suitable for friends with obvious calf muscles and a carrot-leg shape. Movements can make muscle lines more symmetrical and beautiful.