Some people are quite familiar with aerial cycling, and in training exercises, aerial cycling is a famous and effective exercise. However, aerial pedaling also has some particularities, such as the correct standard movements, and the aerial cycling. There are still people who know what is the standard for how to pedal. So, what are the standard moves for air pedaling? Let’s take a look below!

Step 1

Lie on your back on the mat, with your hands straight and palms down on your sides, your legs together, and your knees bent.

Step 2

Tighten your abdomen, relax your neck, keep your upper body still, and move your legs toward your body, with your thighs gradually approaching your abdomen.

Step 3

Keep your left leg close to your abdomen. While inhaling, slowly push your right foot upward. When pushing, lift your toes inward until your right leg is vertically 90 degrees upward. (As shown in the picture)

Step 4

After the right leg reaches the top, straighten the toes, then exhale. While breathing, try to keep the right leg moving straight toward the ground, and tighten the abdomen. tight. The left leg doesn't move.

Step 5

(Connected to the previous step) When exhaling, stretch your legs and move straight toward the ground. Pay attention to tightening your abdomen and moving at a steady and slow speed until the angle between the legs and the ground is 45 degrees (as shown in the picture). If you want better results, it is best to move the legs to an angle of 30 degrees with the ground.

Step 6

Keep your right leg close to your abdomen. While inhaling, slowly push your left foot upward. When pushing, raise your toes inward until your right leg is vertically 90 degrees upward. (As shown in the picture)

Step 7

After the left leg reaches the fixed point, straighten the toes (as shown in the picture), then exhale, and try to keep the left leg straight toward the ground while breathing Move, abdominals tight. The right leg doesn't move.

Step 8

(Connected to the previous step) When exhaling, stretch your legs and move straight toward the ground. Pay attention to tightening your abdomen and moving at a steady and slow speed until the angle between the legs and the ground is 45 degrees. If you want better results, you can move it to 30 degrees between the legs and the ground.

Precautions for mid-air kicking

1. Breathing must be smooth throughout the entire process, and you must not hold your breath. If you feel that the movement is too tiring and you cannot perform it, reduce the range of movement. But you must cooperate with your breathing.

2. During the whole movement, you must pay attention to hooking and stretching your feet. Without these two steps, you will not be able to achieve a good effect of thinning your calves and ankles.

3. During the movement, always pay attention to tightening the abdomen and relaxing the neck.

4. This set of movements does not mean that the more times you pedal, the better, but the slower you pedal, the better the effect. Therefore, you must not be fast when doing it. You must strive to achieve the standard in every movement. Every detail is strictly adhered to, and the best speed is about 5 seconds of pedaling left and right.

5. During the training process, you can do 30 kicks on each side as a group, 1 to 3 groups a day, or more. Depends on individual circumstances.