Load your abs with a non-standard exercise that works both the rectus and oblique abdominal muscles at the same time. The exercise bike press is familiar to all people, and it is very effective for achieving your goals. Scientists conducted research, and it turned out that this movement in terms of effectiveness significantly surpassed all other exercises aimed at developing the press. At the same time, you do not need any equipment to complete it.
All abdominal muscles are involved in the movement, and in addition, it helps to increase metabolism and improve blood flow. In addition, scientists have proven that exercise bike for the press also helps to normalize the intestinal tract. It is very useful for girls, as it also uses the muscles of the buttocks to a certain extent, which helps prevent the appearance of cellulite.
Many girls are sure that using this exercise, you can effectively get rid of belly fat. Unfortunately, this is not the case, and fat burning is possible only with an integrated approach using cardio loads. Moreover, pinpoint fat loss is impossible in principle. Thus, for those people who want to have cubes on their stomach, you first need to get rid of fat. Abs to train, of course, can be up to this point, but it will be visible only after getting rid of body fat.
You should also understand that for the full development of muscles and even more so for their constant maintenance in the desired shape, just one exercise, a bicycle for the press, is clearly not enough. Since the body adapts to any stress, it is necessary to progress and use a variety of movements.
How to do the abdominal exercise correctly?
Lie on your back and raise your legs. Keep your thighs perpendicular to the ground and your shins parallel. Place your hands behind your head and hold them there while you perform the exercise.
After that, you need to simulate a bike ride. Straighten one leg, and at this moment pull the other to the chest. At the moment when the right knee joint begins to move towards you, twist the upper body and direct the left elbow joint towards it. The movement must be performed without pauses. It should also be said about correct breathing. During one repetition, you need to do two breathing cycles. When the leg is straightened, you need to inhale, and while pulling the knee joint to the elbow, exhale.
You can do the abdominal exercise separately from other movements, or you can start training your abdominal muscles with it. Do 3 to 4 sets as usual, each with 8 to 10 reps. If you can easily cope with this number of repetitions, then increase their number. However, in one set, you should not perform more than two dozen repetitions. Pauses between sets should be short and 0.5 minute is quite enough. The same can be said about all movements aimed at pumping the press.
Common mistakes when doing a bike
Do not exercise on soft or unstable surfaces. During the exercise, make sure that the pelvis remains stationary and all movements should be smooth.
Sometimes athletes stretch their necks forward, which cannot be done. You are training your abs, not your neck. Keep your straightened leg in the air and do not use a high tempo. It is possible to pump up muscles qualitatively only thanks to smooth and accentuated movements.
Tips for abdominal athletes
It is quite possible that it will be quite difficult for someone to carry out this movement according to the above recommendations. In this case, it is necessary to simplify the task until the muscles acquire sufficient strength. To do this, you should eliminate the movement of the upper body and firmly press the body to the ground. Hands can be extended along the body or placed under the buttocks if the surface is too hard.
At some point, your abdominal muscles will become strong enough that you will have to increase the load on them. If you are doing 25 reps in four sets, then it's time to increase the load. To do this, you can lower your legs closer to the ground, but without touching it, or use weights for the legs. You can also combine both of these options.
If you are not already using the abdominal exercise in your workout routine, then this should be done. With its help, you will achieve your goal much faster and the cubes that everyone dreams of will appear on your stomach. We have already said that for this you also need to get rid of fat. Although it is necessary to get rid of fat deposits in any case, as it will definitely not beautify your figure.
Check out the bike technique in the following video:
