Aerial pedaling is an effective exercise that some people are familiar with. Among these sports, aerial pedaling also has many benefits, but there are also many things to pay attention to when aerial pedaling is done every day. How long to practice, some people still know how long to practice every day. So, how long should you practice aerial pedaling every day to be effective? Let’s take a look below!

How long should you practice aerial pedaling every day to be effective?

Practicing aerial pedaling about 300-500 times a day. If you want to achieve the effect of thinning legs or exercising abdominal muscles through the action of aerial pedaling, it is best to insist on doing about 300-500 pedaling exercises every day. It will be very tiring when you just start riding a bicycle. You can start with only 100, and then slowly increase it to 3500;

You can also do it in groups, usually 6-7 groups, each group 30-60 reps, then rest 30 seconds between sets.

Standard how to do air pedaling

We can complete this action by lying flat on the yoga mat. At the beginning, let us lie down naturally and relax our hands on both sides of our bodies. At this time, lift our legs upwards and start to do aerial bicycle movements. Try to keep the thighs parallel to the ground. At this time, our legs begin to perform kicking movements, just like we are riding a bicycle freely on the flat ground. It is best to have a larger range of motion, so that the exercise effect will be more obvious. .

What are the benefits of aerial pedaling?

1. Slim thighs and buttocks

The aerial pedaling action is mainly accomplished with the help of our legs, so it is good for our thighs Very good exercise effect, can have a good slimming effect. And when completing this action, because our legs are always raised upwards, and our hips are the key part connecting the upper body and lower body, when our legs are raised, the hips can also achieve a lifting effect, so for us The buttocks also have a good effect, and can have a good effect on slimming legs and buttocks.

　2. The role of abdominal tightening

Although the air pedaling action does not require our abdominal movement, our abdomen is also tightened when our legs are lifted upward. , so it can have a good abdominal tightening effect. With regular exercise, you can find that the fat on your abdomen is reduced, the muscles become firmer, and the abdominal muscles gradually appear.

　3. Fat-burning effect

The aerial pedaling action can effectively burn fat and make muscles firmer, thus eliminating edema in the lower body and achieving good health.The slimming effect can make the body look more symmetrical. It is not only effective in reducing swelling in the legs, but also has a certain exercise effect on our abdomen, so this is a good weight-loss job.

　4. Make the muscle lines change perfectly

When completing this action, we don’t have to worry about the long muscles of the legs. It is very suitable for friends with obvious calf muscles and similar carrot legs to complete the action. , can make muscle lines more symmetrical and beautiful.