Bicycle exercise

About the exercise

The movement combines 2 complex exercises: twists and dynamic leg lifts. By combining two types of load, you have a complex effect on the abdominal muscles. Classifying the abdominal muscles into "lower" and "upper" sections is inappropriate, but the emphasis of the load often shifts from one area to another.

In this exercise, the load is balanced and has a complex effect. Therefore, a person feels more significant work and activation of the abdominal muscles. If we consider the biomechanics of the exercise, we can see that the overall load will be identical, but due to the lack of its "distortions" the sensations will be completely different, and it is more difficult to perform such an exercise than one-sided twists, since no area is resting.

Selecting a projectile

This exercise does not require any additional equipment. All you need is a flat surface and a desire to train. You can perform the movement on a yoga mat. Some experienced athletes use ankle weights as an additional burden.

We recommend limiting yourself to your body weight to avoid overloading your abdominal muscles. With the right technique, you will be able to load them to the fullest extent. Unlike other large muscle groups, the abs do not require additional load due to the weight of your own body. Often, the legs act as a weight, and the lower body is 2/3 of the total body weight. So do not look for ways to add additional load, at least at first.

Technique for performing the bicycle exercise

Lie down on the floor. Arch your back slightly so that the area between the bottom of your spine and the top of your back is lifted off the surface. The arch of your spine stretches your abdominal muscles along your torso, which helps ensure full contractility (innervation).

Place your hands behind your head, but do not press them on your neck. Point your elbows to the sides. Raise your legs 10-15 cm from the floor. Bend one leg at the knee at an angle of 90 degrees. Statically tense your abdominal muscles and take a deep breath.

Main movement

If you have bent your right knee, then the movement starts with your left hand. First, do a classic twist – lifting your shoulder girdle up towards your legs. Without a pause, twist your torso to the side towards your knee. The leading part of the body is the left elbow. It should touch the knee.

At the same time, pull your knee up, but not to the side. Be careful. When performing the exercise, many athletes begin to pull their elbows and knees toward each other, but the movement should only be from the torso. The whole point of the exercise is in the additional activation of the anterior serratus muscles due to the rotation of the shoulder girdle to the side.

Reverse movement

After lightly touching the elbow with the opposite knee, you should start the return movement without a pause. Do not drop your torso down or relax. Slowly turn your torso back and reverse twist until your shoulder girdle completely touches the floor. At the same time, straighten your right knee, but do not lower your leg to the floor.

A new repetition with the other elbow towards the left knee, which must be bent simultaneously with the twisting of the torso.

Nuances and tricks

The exercise is difficult for beginners, as there are too many actions, like in the deadlift. Simultaneous rotation of the torso and bending of the knees will not be achieved immediately. This is normal. First, learn to do the exercise slowly. The main thing is to learn the sequence of actions:

Torso twist

Knee flexion

Torso rotation with elbow to knee

Contraction of the press and maximum exhalation

Slow elbow return

Leg extension

Touching the floor with the shoulder girdle

New twist

Bending the other leg

Repeating all the steps, but from the other side
We recommend that beginners learn the movement with a simplified version of the exercise. Keep your legs on the floor, not in the air. This will make it easier to control the press and its contractions.

When twisting, always exhale, as if you were trying to blow out the candles on a birthday cake so that your wish would come true. In this case, the diaphragm will drop down and the transverse abdominal muscle will tighten.

Errors

The main mistake is haste. People associate the exercise with a real bicycle, and think that the higher the speed of movement, the higher the efficiency. In practice, productivity is inversely proportional to speed. Look at how elite boxers and mixed martial artists perform the abdominal bicycle. Measured, calm and with full control of the abdominal muscles.

Style Summary

The bicycle is a great example of an effective and simple abdominal exercise. All you need is some free space. If you are bored with simple crunches, this is your solution.

It is also impossible not to note the convenience of the exercise in terms of time. If earlier you had to do crunches and a plank with leg raises separately, now you can replace all three movements with a bicycle. Of course, each movement separately is superior to a complex bicycle, but not everyone has the time and energy for three failure exercises. In addition, the bicycle affects the press in a complex way.