What's the point of riding a bicycle?

This is an automatically translated article.

Air cycling is an exercise performed in a short period of time, with an intensity of exercise usually 15-20 times / set and 10-15 sets / set. Cycling in the air is a useful solution for busy people who have little time, helping to exercise and improve health. Since the whole exercise requires you to use your abs, maintaining this exercise will be effective for burning excess fat in the abdominal area.

1. Does the above exercise have any effect?

Aerial cycling has no effect on preventing the growth of cancer cells. In fact, people with moderate to high levels of physical activity on a regular basis have a lower risk of various types of cancer than those who are inactive.
The proportion of people suffering from obesity is increasing due to a full but sedentary life. Meanwhile, the aerial cycling exercise is one of the most effective methods of reducing belly fat. If you persist in exercising every day, you will notice that your 2nd round is significantly reduced and your abs also become firmer. According to many studies, if maintaining a cycling regimen for 30 minutes a day along with a reasonable diet will help us lose up to 11 kg within 1 year. In addition, cycling in the air also helps our muscles to be firmer, especially the leg muscles will become leaner.

In addition, regular exercise with air cycling exercises every day can help reduce the risk of diabetes. Diabetes causes dangerous complications such as heart attack, stroke ... cycling half an hour a day reduces the risk of diabetes by 40%.
Cycling in the air has the effect of promoting cardiovascular health, enhancing bowel movements. When you regularly perform this exercise, your heart rate and breathing rate will increase. When the heart beats faster, blood is pumped faster which improves heart function. At the same time, when the heart beats faster, it stimulates the contraction of intestinal muscles. Since then, cardiovascular health or abdominal distension is improved.
People with joint problems should do the aerial cycling exercise. When performing a cycling exercise that requires movement and rhythmic coordination of both hands and feet, coordination requires movement of both hands and feet, coordination of the entire body, resulting in joints being relax, prevent the onset of joint diseases. Cycling also contributes to better balance.

2. What preparation is required before performing the aerial cycling exercise?

Wear comfortable, stretchy, and friction-free clothing when exercising. Exercises performed on the floor should require a full-length mat or flat ground. Lie on the mat with your legs straight, your hands close to the side of your body, relax your body. Conditioning with breathing exercises.

3. Some Air Cycling Exercises

Aerial cycling exercise number 1 Step 1: Lie on a bed or exercise mat, hold your head in both hands, raise it so that your chin is almost touching your chest, your legs are bent towards your stomach and in a high position. Step 2: Do the same foot pedal movement as you are riding a bicycle. Step 3: Repeat this movement 4 times, 60 sets each time. Aerial cycling exercise number 2 Step 1: Lie on a bed or exercise mat, interlaced hands, placed behind the neck. Step 2: Raise your legs up and down so that they are slightly diagonal towards each other. Feet should not touch the floor. Step 3: Repeat this movement 4 times, 30 sets each time. Aerial cycling exercise number 3 Step 1: Lie on a bed or exercise mat, interlaced hands, placed behind the nape of the neck. Step 2: Slowly raise your legs up until they are perpendicular to the floor. Slowly lower your legs to a 45-degree angle, then about 30 degrees off the floor. The feet absolutely do not touch the floor. Step 3: Repeat this movement 4 times, 30 sets each time. Aerial cycling exercise number 4 Step 1: Lie on a bed or exercise mat, interlaced hands, placed behind the neck. Step 2: Slightly raise the head so that the chin is close to the breast, the legs do the kick up and down, the feet should not touch the floor. Step 3: Repeat this movement 4 times, 60 sets each time.

Aerial cycling exercise number 5 Step 1: Lie on a bed or exercise mat, hands in front of your stomach. Bend your legs so that your thighs are perpendicular to the floor and your shins are parallel to the floor. Step 2: First, you tilt your legs to the left as much as possible so that your head and shoulders remain in the same position. Then tilt to the right like above. Step 3: Repeat this movement 4 times, 12 sets each time. Aerial cycling exercise number 6 Step 1: Lie on your side completely to the right, arms along your body. Raise the left leg until it is perpendicular to the floor, then lower it. Step 2: Do the same with the right leg. Step 3: Repeat this movement 4 times, 12 sets each time. In case you are having problems with obesity, joints, cardiovascular, intestinal, ... in addition to performing exercises such as cycling, should not be combined with the treatment course of the doctor to have maximum efficiency can be achieved. When there is a need for medical examination and treatment, customers can go directly to hospitals of Vinmec Health System nationwide for in-depth consultation.

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