What part of the body does an exercise bike work on?

The exercise bike has the incomparable advantages of bicycles - you can freely play your own riding speed, and you can observe the speed, time, heart rate value, etc. at every moment through the electronic watch on the exercise bike; Using it for exercise can not only effectively improve cardiopulmonary function, but also help to strengthen leg muscles, improve physical fitness in general, and especially suitable for patients with reduced mobility, weak constitution and **. There are two types of exercise bikes: one is a fixed handle, which is only suitable for pedaling; The other is a movable handle, which takes into account arm and leg training.

There is also a recumbent exercise bike with a recumbent body design that effectively exercises the thigh muscles and increases comfort during exercise. The armrest exercise bar attached to the machine can not only balance the exerciser's body, but also enhance the muscle strength of both arms. With the advancement of technology, exercise bikes have become more computerized, and the screens on the handlebars display various data such as heart rate, breathing rate, time, speed, distance and energy consumption.

This data makes it easy for exercisers to keep track of how much they are exercising and how hard they are exercising. The color screen on some cars can also show different scenery pictures, so that exercisers feel like they are on the road and in the field, relaxed and happy, and not boring. Riding an exercise bike requires almost no technique, but the purpose of the exercise is different, and the method of riding is also different, mainly the following:

Aerobic exercise cycling, through free riding, interval cycling and other methods, to achieve fitness, auxiliary medical treatment, prevention of obesity or **, improve cardiovascular function and other purposes; Strength cycling is a fitness method suitable for men, which can improve the strength and endurance of the leg muscles while improving the cardiopulmonary function, and shape the perfect leg shape; The strength cycling method is mainly to simulate the circumambulation of mountain roads, and the strength of the legs is required to be strong when riding, and a certain foundation is required. For more details, you can log on to the Jingbu Healthy Life Network to inquire about its treadmill exercise bike franchise chain stores, providing rich prototypes for trial Jinhui Store: No. 640 Hongjing Road, Shanghai Consulting:

Pudong store: No. 912 Dongjian Road, Shanghai Inquiry: Yichuan store:

No. 757 Yichuan Road, Shanghai Consultation: Xinzhuang Store: No. 369 Xinzhu Road, Shanghai Consulting; Xuhui store:

No. 600 Ruijin South Road, Shanghai Consulting:

1. The muscles exercised by the exercise bike include the quadriceps, glutes, hamstrings on the thigh, soleus and gastrocnemius on the calf, biceps and triceps in both arms, etc. In addition to working hard to support your spine, the latissimus dorsi will ensure that the force generated by the upper body muscles is effectively transmitted to the legs.

2. Ordinary bicycles are not the same as sports bicycles. For those who want to get fit by cycling, there are two options, mountain biking and road biking. The former is slow, but can adapt to complex terrain and is suitable for riding and fitness in the wild; The latter is suitable for the fitness requirements of the pursuit of speed, and has a good effect on people's muscles, cardiopulmonary function, and has a good effect on exercising emptiness.

Experts remind fitness enthusiasts that compared with other sports, cycling has higher requirements for the safety of cyclists themselves.

Exercise bikes mainly work the quadriceps muscles in the thighs, but they are also full-body exercises, and you start burning fat after 30 minutes of riding. However, the spinning bikes in the gym generally train the upper limbs when riding, and everyone will follow the coach to do some movements.

Exercise bikes mainly exercise the lower limbs. The focus is on the biceps and quadriceps muscles, as well as burning fat on these two areas. The calf and gluteus muscles are also complemented by exercises.

Regular practice can strengthen the function of the heart and lungs. Strengthens biceps and quadriceps, calf and gluteus maximus, as well as burns off excess fat in these areas.

First, the parts exercised by riding an exercise bike mainly act on the leg muscle groups.

Including thighs, calves, etc. When exercising on an exercise bike, your breathing will increase and your heart will beat faster; And it will sweat a lot to speed up the body's metabolism.

Second, exercise bike exercise methods:

First of all, it is best to wear a loose sweatshirt when riding an exercise bike, because clothes that are too tight can easily abrasion or cause body aches.

Secondly, the seat height should be adjusted to the extent that when the pedals are at the lowest point, the feet can be slightly bent to avoid unstable sitting, and the sitting position should be adjusted often. In addition, if there is a fixed device in the toe area, it will be smoother to step on.

Third, how can we achieve the best exercise results?

In good cases, at least 3 to 5 times a week for about 15 to 20 minutes. Before pedaling, take a few minutes to stretch your arms, waist, back, or knees and thighs. Don't forget to do some more light-down exercises after the ride. You can watch TV or read newspapers and magazines while you are pedaling, but you can't just stop and don't step on it.

If you want to be fit, you have to pay a price, and ideally, you will step on it until you get soaked.

Exercise bikes are called in the field of sports science"Power bikes"It is divided into two types: upright and back-to-back (also known as recumbent) exercise bikes, which can adjust the intensity (power) during exercise and have the effect of fitness, so people call it an exercise bike.

Aerobic fitness equipment, which is a typical simulation of outdoor sports, is also known as cardiopulmonary training equipment. It is mainly through the body for a long time, appropriate intensity of exercise to promote cardiovascular exercise, speed up metabolism, enhance heart and lung function, so as to improve the body's physique.

An exercise bike is like a bicycle, but it doesn't move and can be used to slim down your legs.

If you want to work out, you still have to do aerobic and anaerobic, as well as a healthy diet life.

Exercise bike is a kind of fitness equipment that simulates outdoor cycling indoors, which can simulate the feeling of outdoor flat roads, climbing, and downhill by adjusting the resistance, with more and more urban cars, more and more people, rain and fog weather, haze and other effects, more and more people choose to buy indoor equipment to exercise at home or choose a gym.

A complete fitness program should include three aspects: eating (drinking, drinking, eating), training (training), and sleeping (sleeping), and training is composed of three main parts: cardio, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to arrange the training time in the afternoon to evening period, because the human body is in the best state of physical strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Large weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more training of large muscle groups, incarcerated protein after training, 48 hours of rest, rather light than fake.