The Air Bike exercise, also known as the stationary bike with arm movement, is a cardiovascular workout that targets the lower and upper body simultaneously. It is a great way to improve stamina, burn calories, and strengthen the muscles in the legs, arms, and core.
How to perform
Here are step-by-step instructions for performing the Air Bike exercise:1. Start by sitting on the seat of the stationary bike with your feet on the pedals and hands on the handlebars.
2. Begin pedaling the bike while simultaneously moving your arms in a circular motion as if you were riding a real bike.
3. Focus on keeping a steady pace and breathing rhythmically throughout the exercise.
4. Engage your core muscles to help stabilize your body as you pedal and move your arms.
5. Continue the movement for 20-30 minutes or as desired, adjusting the resistance level of the bike to increase intensity.
6. Remember to maintain proper posture throughout the exercise, keeping your back straight and shoulders relaxed.
7. To increase the intensity of the workout, you can incorporate interval training by alternating between periods of high intensity and lower intensity.
8. Cool down by gradually slowing down your pedaling and arm movements before coming to a complete stop.
9. Stretch your muscles to prevent soreness and promote flexibility after completing the exercise.
Overall, the Air Bike exercise is a challenging and effective workout that can help you improve your cardiovascular fitness and strengthen your muscles. Make sure to consult with a fitness professional before starting any new exercise routine, especially if you have any existing medical conditions.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.