Bicycle lying which muscles work

External oblique muscle of the abdomen

External oblique muscle of the abdomen, m. obliquus externus abdominis. superficial abdominal muscle. It begins on the lateral surface of the chest from the eight lower ribs with eight teeth, with the fibers going from top to bottom and medially. The fibers of the external oblique muscle represent, as it were, a continuation of the external intercostal muscles and go in the same direction obliquely from top to bottom and from back to front. The rest of the muscle fibers pass into a wide aponeurosis.

Xiphoid process and cartilage of the 5th. 7th ribs

Flexion of the spine in the lumbar region (both sides); Lateral flexion to the right (right side); Lateral flexion to the left (left side). Controls the elevation of the pelvis from the back (along with the external oblique muscles of the abdomen)

The anterior surface of the joints of the spine

Lateral surface of the eight lower ribs

Four: anterior aspect of the iliac crest; inguinal ligament; the crest of the pubic bone; inferior superficial fascia of the rectus abdominis muscle

Lumbar spine flexion (both); Lateral flexion to the right and rotation to the left (right lateral muscle); Lateral flexion to the left and rotation to the right (left lateral muscle); Control the elevation of the pelvis from behind (together with the rectus abdominis muscle)

Three: the upper part of the inguinal ligament; front two-thirds of the pubic crest; lumbosternal fascia

Costal cartilage of the 8th. 10th ribs and the white line of the abdomen (muscle-tendon formation V-shaped, passing from the thighs to the ribs)

Lumbar spine flexion (both); Lateral flexion and right turn (right lateral muscle); Lateral flexion and left rotation (left lateral muscle)

The anterior surface of the joints of the spine

Four: the inguinal ligament; the medial edge of the iliac crest; the medial surface of the cartilage of the lower six ribs; lumbosternal fascia

Three: the crest of the pubic bone; ilio-pubic line; white line of the belly. At this point, it connects to the transverse abdominal muscle on the opposite side.

The best contraction for this muscle is an isometric contraction that draws in the abdomen.

The muscles are listed according to the order of location. from the superficial to the deepest layer. In torso twisting movements, the external and internal oblique muscles of the abdomen work together (that is, when the left elbow moves towards the right knee, the left external oblique muscle of the abdomen and the right internal oblique muscle of the abdomen work together to provide torso rotation).

For many exercisers, hard, stone-carved abdominal muscles are a symbol of physical excellence. The abdominal muscles are key stabilizing muscles that help maintain the position and balance of the entire body, especially the pelvis and lower back. They help to maintain the structural integrity of the vital organs located in the abdominal cavity behind the abdominal walls, which ensure the functioning of the digestive and respiratory systems of the body. For example, lethargy in the abdominal muscles can lead to constipation, while shallow breathing can lead to fatigue.

Other muscles that perform important stabilizing functions include: the muscles of the legs and pelvis. a group of gluteal muscles, a tensor of the wide fascia, rectus muscles of the thighs, a group of adductors, posterior tibial muscles; muscles of the back and shoulder girdle. the muscle that straightens the spine, the lower and middle parts of the trapezius muscles, the serratus anterior muscles, the rhomboid muscles, and the rotator cuff muscles of the wrists. The primary goal of these muscles is to maintain stability and posture required at the moment in order to ensure effective movement, which is carried out through the motor muscles.

For example, when performing flexion of the arms with a bar in the elbow joints in a standing position, the rotator cuffs of the wrists stabilize and provide a fixed position of the shoulder joints, the abdominal muscle group maintains the vertical position of the spine, and the group of biceps performs isotonic contraction. Due to the position, shape, structure and angle at which the muscle fiber bundles are located in relation to the longitudinal axis of the muscle, some muscles are better suited to work as stabilizers than as motor muscles.

In functional fitness training, we train muscles the way they work in natural conditions, that is, stabilizers must perform stabilizing functions, and mobilizers must perform motor functions.

Stabilizers tend to be weak. They are best trained in isolation through isometric or low-amplitude exercises using weights or their own body weight. They are most effective when moving slowly.

Rectus abdominis muscle

The rectus abdominis muscle, m. rectus abdominis, forms the relief of the press. It lies on both sides to the side of the middle line and consists of longitudinal muscle tufts extending vertically. It starts from the front surface of the costal cartilage and from the xiphoid process of the sternum, then, gradually narrowing, goes down and is attached with a strong tendon to the pubic bone. Along its length, the muscle is interrupted by transverse (3-4) tendon bridges.

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Main function: twisting of the torso in the lumbar spine.

Read also

Muscle anatomy of other parts of the body: Muscles. anatomy and function

What muscles work in exercise bike

A lying bike exercise refers to a complex movement, with an emphasis on the abs and lower body. The movement involves most of the muscle groups, although they are usually divided into main (directly involved) and secondary (help to stabilize the body or work partially).

The main burden falls on:

bicycle, lying, which, muscles, work
  • Press. straight, external and internal oblique, transverse.
  • Back. spine straighteners, semi-spinal, deep muscle group.
  • Pelvis. straight femoral, ilio-lumbar, comb, tailor.
  • Legs. hamstrings, glutes.

Although the movement is done to develop the abs, it is important to understand which muscles are working in a bicycle exercise. This will allow you to correctly distribute the load and better think about recovery.

  • Quadriceps femoris.
  • Calf.
  • Flounder.
  • Widest.
  • Deltoid.
  • Big round.
  • Diamond-shaped.
  • Trapezoidal.

Which muscles the bike pumps directly depends on the execution technique. Some of the auxiliary groups are included only in cases when the exercise is performed with the separation of the pelvis from the floor (hands support the lower back).

How to make a supine abs bike

In the classic version, the movement is performed without lifting the pelvis off the floor. The benefits of a bicycle exercise lying on your back in this version is optimal if you take into account the complexity, efficiency and other criteria.

Technique of execution (usual):

  • Lie on the floor with your arms along your body to maintain balance (you can hold on to any support if you cannot stabilize the body).
  • Raise your legs at a 45 degree angle.
  • Perform alternating rotational movements (simulate spinning pedals in the air).

The higher the legs are raised, the harder the execution becomes. Therefore, before doing the exercise bike for the first time, check your physical capabilities. If you can easily do 3-4 sets of 60 seconds, gradually increase the load.

Exercise bike for the press. pros and cons, technique and options

In fitness, cycling is one of the most basic abdominal movements. However, if done correctly, this exercise becomes one of the most effective. Bicycling helps to strengthen muscles and eliminate excess fat at the same time.

How to make a bicycle while standing

Exercising a bicycle while standing is not the most popular option. But it can be shown to beginners to strengthen the muscle corset and gradually transition to more complex versions.

  • Stand with your back straight, feet shoulder-width apart. Hands are brought together at the back of the head, elbows to the side.
  • Start lifting your right leg (bending at the knee) as high as possible. Close to the peak point, tilt the body so that the left elbow is as close to the knee as possible.
  • Return your foot to the floor and repeat the movement to the other side.

It is important that your back remains straight when you try to bring your elbow to the knee. It will strengthen the work of the oblique muscles of the abdomen and increase productivity.

Features of the exercise

It is important to keep in mind that the abdominal exercise is an aerobic movement. Therefore, its implementation will not affect the work of glycolytic muscle fibers in any way. This allows it to be performed both separately, as an aerobic session, and in strength training.

The benefits and harms of exercise

The benefits of exercise bike:

  • Tones the muscles, improves posture, strengthens the core.
  • Accelerates fat burning, improves muscle definition.
  • Significantly increases stamina.
  • Simultaneous study of the rectus and oblique abdominal muscles.
  • Visual narrowing of the waist.

The only downside is how many calories the exercise bike burns. Due to the complexity of the execution, the movement can only be done for short sessions, therefore, in the loss of calories, it loses to running, cycling and other types of cardio (while it is ideal for the HIIT technique).

Bicycle technique lying with the body up

This version aims to maximize the inclusion of the oblique abdominal muscles. Nevertheless, in order to correctly make a bicycle for the press in this version, you need to control the pace of rotation of the legs (synchronize with the work of the arms).

  • Lie on the floor. Bring your hands together at the back of your head, spread your elbows to the sides. Lift your legs up at an angle of 45 degrees.
  • Begin to slowly rotate your right leg. At the moment when the knee comes as close to the chest as possible, twist the body slightly and try to bring the left elbow to the knee.
  • After that, perform the same approach of the right elbow to the left knee.

Despite the fact that the speed of rotation of the legs in the exercise is much slower, this technique is considered quite difficult. Already by 40-50 seconds, a strong burning sensation will be felt in the abdominal muscles, which indicates that the press is receiving sufficient load. This option is best performed in short but intense sessions (30-60 seconds each).

How to make a supine abs bike

In the classic version, the movement is performed without lifting the pelvis off the floor. The benefits of a bicycle exercise lying on your back in this version is optimal if you take into account the complexity, efficiency and other criteria.

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Technique of execution (usual):

  • Lie on the floor with your arms along your body to maintain balance (you can hold on to any support if you cannot stabilize the body).
  • Raise your legs at a 45 degree angle.
  • Perform alternating rotational movements (simulate spinning pedals in the air).

The higher the legs are raised, the harder the execution becomes. Therefore, before doing the exercise bike for the first time, check your physical capabilities. If you can easily do 3-4 sets of 60 seconds, gradually increase the load.

Features of the exercise

It is important to keep in mind that the abdominal exercise is an aerobic movement. Therefore, its implementation will not affect the work of glycolytic muscle fibers in any way. This allows it to be performed both separately, as an aerobic session, and in strength training.

What muscles work in exercise bike

A lying bike exercise refers to a complex movement, with an emphasis on the abs and lower body. The movement involves most of the muscle groups, although they are usually divided into main (directly involved) and secondary (help to stabilize the body or work partially).

The main burden falls on:

  • Press. straight, external and internal oblique, transverse.
  • Back. spine straighteners, semi-spinal, deep muscle group.
  • Pelvis. straight femoral, ilio-lumbar, comb, tailor.
  • Legs. hamstrings, glutes.

Although the movement is done to develop the abs, it is important to understand which muscles are working in a bicycle exercise. This will allow you to correctly distribute the load and better think about recovery.

Which Muscles Are Used When Riding a Bike?

  • Quadriceps femoris.
  • Calf.
  • Flounder.
  • Widest.
  • Deltoid.
  • Big round.
  • Diamond-shaped.
  • Trapezoidal.

Which muscles the bike pumps directly depends on the execution technique. Some of the auxiliary groups are included only in cases when the exercise is performed with the separation of the pelvis from the floor (hands support the lower back).

The benefits and harms of exercise

The benefits of exercise bike:

  • Tones the muscles, improves posture, strengthens the core.
  • Accelerates fat burning, improves muscle definition.
  • Significantly increases stamina.
  • Simultaneous study of the rectus and oblique abdominal muscles.
  • Visual narrowing of the waist.

The only downside is how many calories the exercise bike burns. Due to the complexity of the execution, the movement can only be done for short sessions, therefore, in the loss of calories, it loses to running, cycling and other types of cardio (while it is ideal for the HIIT technique).

Exercise bike for the press. pros and cons, technique and options

In fitness, cycling is one of the most basic abdominal movements. However, if done correctly, this exercise becomes one of the most effective. Bicycling helps to strengthen muscles and eliminate excess fat at the same time.

Bicycle technique lying with the body up

This version aims to maximize the inclusion of the oblique abdominal muscles. Nevertheless, in order to correctly make a bicycle for the press in this version, you need to control the pace of rotation of the legs (synchronize with the work of the arms).

  • Lie on the floor. Bring your hands together at the back of your head, spread your elbows to the sides. Lift your legs up at an angle of 45 degrees.
  • Begin to slowly rotate your right leg. At the moment when the knee comes as close to the chest as possible, twist the body slightly and try to bring the left elbow to the knee.
  • After that, perform the same approach of the right elbow to the left knee.
bicycle, lying, which, muscles, work

Despite the fact that the speed of rotation of the legs in the exercise is much slower, this technique is considered quite difficult. Already by 40-50 seconds, a strong burning sensation will be felt in the abdominal muscles, which indicates that the press is receiving sufficient load. This option is best performed in short but intense sessions (30-60 seconds each).

How to make a bicycle while standing

Exercising a bicycle while standing is not the most popular option. But it can be shown to beginners to strengthen the muscle corset and gradually transition to more complex versions.

  • Stand with your back straight, feet shoulder-width apart. Hands are brought together at the back of the head, elbows to the side.
  • Start lifting your right leg (bending at the knee) as high as possible. Close to the peak point, tilt the body so that the left elbow is as close to the knee as possible.
  • Return your foot to the floor and repeat the movement to the other side.

It is important that your back remains straight when you try to bring your elbow to the knee. It will strengthen the work of the oblique muscles of the abdomen and increase productivity.

Common mistakes

Despite the simple technique, athletes often make a number of mistakes. They not only reduce the efficiency of movement, but can also adversely affect the condition of the spine.

  • Raising the head. if the hands are not behind the back of the head (as in the usual version), it is correct to do the movement with the head firmly pressed to the floor. This will ensure a natural position of the spine and avoid injuries in the cervical spine.
  • Pulling the head with your hands. in the options when the hands are brought together at the back of the head, it is necessary to completely relax them. Athletes often use their arms to pull the trunk, trying to bring their head closer to their legs. This not only reduces the benefits of all the work, but is guaranteed to lead to problems in the cervical spine.
  • Lack of concentration and tension. a large number of muscles work in movement. If you do not focus on the abdomen while maintaining tension, the load will be distributed to other areas.
  • Fidgety body. the back should fit snugly against the floor. Destabilized body significantly reduces efficiency and relieves press stress.
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Exercise bike. correct technique

There are many variations of the Bicycle exercise. In order to learn how to perform this exercise as efficiently as possible for pumping the press, beginners (especially women) are recommended to start with the basic variation, which is the easiest in terms of technique.

Starting position: lying on your back, the lower back is firmly pressed to the floor, the legs bent at the knees are on the ground, the hands are behind the head. Pull the left leg forward, pull the right leg to the chest. As you exhale, lift your left shoulder and begin to reach with your elbow towards your right knee. Hold for 1-2 seconds, then switch sides.

Mistakes to Avoid

A common mistake when performing the exercise Cycling is excessive lifting of the body upward and arching of the neck. It is important not to try to put your hands on your head, pulling it closer to your knees in this way. just support your head slightly with your palms and avoid the temptation to fasten your hands in a tight lock.

Cycling Muscles Used: How to Unlock Greater Strength, Endurance & Power Part 1

The second mistake is shifting the work of performing the exercise from the press to the muscles of the legs. however, the legs in this exercise should only serve as a kind of counterweight. If you cannot feel the work of the abdominal muscles, do not try to straighten your legs and stretch them as far as possible. It overloads the lower back.

Burning sensation in the muscles of the abdomen

The characteristic burning sensation in the abdominal muscles is the main signal that the abdominal muscles are really involved in the exercise of the bicycle. In addition, a slight tremor in the abdomen and the front surface of the body can also become an indicator of correct technique and the required level of involvement of the abdominal muscles.

However, if you feel a pulling pain in your back or neck, this is an unambiguous characteristic that you are doing the Bicycle exercise incorrectly. If you cannot figure out what mistake you are making on your own, seek advice from a trainer who can correct the technique.

What is the use?

Exercise The bike is needed to develop the deep abdominal muscles. They are responsible for the formation of correct posture, as they help maintain the pelvis in a neutral position. In fact, exercise can be a good way to strengthen your spine.

When performing the exercise Bicycle, the main load falls on the middle part of the rectus abdominis muscles, on the top of the abdominal muscles and oblique muscles. Among other things, the muscles of the front of the thighs, spine and lower back are involved in the work. Also, the gluteal muscles are involved.

Exercise bike on the press. what is the use and how to do it right?

Doing your abs exercise is an easy way to learn how to feel the work of your transverse and oblique abdominal muscles. In contrast to twisting, when doing it, the load falls on a number of different muscles of the body, and not just on the rectus abdominis muscle.

The result from the regular implementation of this exercise will be both the development of the press and the strengthening of the transverse muscles of the abdomen, which tightens the waist like a belt. However, the correct execution technique plays a role. as well as the ability to consciously involve the abdominal muscles in the work.

How much time to do?

Exercise The bike should be performed as slowly as possible and with a feeling of involvement of the press in the work. the recommended rate of execution is from 3 to 6-7 seconds for each pulling the elbow to the knee. One set consists of 10-12 repetitions (5-6 on each side), 3-4 sets are performed in total. Rest of 30-40 seconds between sets.

Watch your breathing. it is necessary to pull the elbow to the knee at the exit, to unbend as you inhale. Visualize the work of the abdominal muscles. this will help develop the neuromuscular connection. Remember also that the starting point of each repetition is the bottom position. in other words, before changing arms and legs, you must relax the abdominal muscles and press the shoulder blades to the floor for 1-2 seconds.

Exercise Cycling and Fat Burning

Recall that the Bicycle, like any other exercise for the press, although it strengthens the muscles of the abdomen and core, but is not able to burn targeted fat in the abdominal region. Ultimately, local fat burning is not possible.

If your main workout focus is on abdominal fat, you need a holistic approach that combines an athletic diet and regular exercise to burn fat.

// How To Burn Belly Fat:

  • give up fast carbs
  • watch the calorie content of food
  • do cardio regularly
  • do abs exercises

Exercise The bicycle develops the abdominal fibers by combining static and dynamic phases of movement. This exercise can improve posture and strengthen not only the core muscles, but also the muscles of the lumbar spine. However, technique mistakes can easily cause neck and back pain.