Pedal exercise, as the name suggests is the aerobics on the pedal .This movement swept the United States for 10 years, is still much loved. With a highly adjustable pedal, through a variety of stepping on with a swivel and jump action , To achieve cardiorespiratory fitness, because of its dynamic, passionate characteristics and the female legs, buttocks good plastic body effect, pedal gymnastics in the gym, is regarded as one of the classic fitness mode, but also a growing Stylish way to lose weight.
Pedal exercises What are the benefits?
a) develop a good sense of orientation
Because the pedal is a three-dimensional object, height, length, width, so use it to practice, you can not be as arbitrary as on the ground.For example, too close to the board or lift the leg is not easy to kick the pedal;
Too far from the board and unable to board the board; too much step or step on the edge of the pedal easily fall, etc. This requires that we have a good feeling of location, including their own position and pedal position feeling.
b) shaping the legs and buttocks
In doing all the pedal action, the main force in the muscles of the thigh and buttocks muscles, they want to overcome the resistance of gravity, and the relative maximum resistance to this resistance is much smaller.
Therefore, the pedal is a long time a small weight resistance muscle exercises, can play the legs, buttocks excess fat, to highlight the muscle lines without increasing the effect of muscle circumference, the body shaping the legs and buttocks have a good help.
c) Long-term, moderate-intensity cardio aerobics
Pedal operation for aerobic aerobics, is in a state of adequate oxygen for a long time, low-intensity exercise in this intensity exercise, will make your legs strong, slender muscle lines, effectively Solve the problem of hip sagging, coupled with the pedal exercise in the stretch and stretch, prompting action more flexible and more light.
d) consume a lot of energy, fat, enhance heart and lung function
As to overcome the role of gravity, so to complete the same action, aerobics than exercise on the ground to consume more energy, while a reasonable increase in exercise load will also be conducive to the improvement of cardiopulmonary function.
Pedal training cycle
Pedal exercise pedals generally length 100 cm, width 35 cm, height 8 cm. The height of the pedal can also be adjusted according to the level of exercise, pedal technology, knee flexion. Pedal exercise is the most basic action on the plate, the lower plate , At least 3 times a week to do exercises, 3 months for a cycle.
Exercise preparation
1, 1 hour before exercise to stop eating (if necessary, eat a small amount of digestible fruits and vegetables, liquid food).
2, full warm-up exercise.Because the main action of double-pedal is on, under the board, transfer board, springboard, etc., so we should focus on the thigh, ankle warm-up, and to fully stretch.
3, a certain amount of drinking water (preferably boiled water.) Half an hour before exercise, drink 200-500ml drinking water. Because double pedal is a large amount of exercise, will inevitably cause a lot of sweating, exercise must be timely replenishment of water to Ensure that the body has enough moisture.
people suitble
Pedal exercises are suitable for all people, especially those who sit in the office for a long time, lack of exercise in the legs, and those who want their legs to become firm and healthy, and change their hips. This project is not suitable for people with heart disease, The injured (especially knee, ankle, thigh ligament injury), frail (such as the postpartum, the sick person) practice.
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