دراجة الهواء (أسولت بايك)

Air Bike (Assault Bike)

The air bike (Assault Bike) uses a fan for resistance: the harder you pedal and push the handles, the harder it gets. It works your legs and arms together and raises your heart rate very fast, which makes it great for short, hard intervals. It suits intermediates and advanced lifters; beginners start at an easy pace.

Main muscles: Quads, Glutes · Helping: Hamstrings, Chest, Lats, Triceps, Front delts · Equipment: Machine

How to do it

1. Set the seat like a stationary bike: knee slightly bent at the bottom of the pedal stroke
2. Push and pull the handles as you pedal so your whole body works
3. Keep your back straight and your abs braced
4. In hard intervals go all out, then ease right off and recover

Common mistakes

• Going all out from the first second and running out of steam halfway
• Hunching forward with a rounded back
• Pedaling with the legs only while the arms just hang on

More tips

• Try 20 seconds hard and 40 seconds easy, 8 to 10 times
• Log the time and the distance on the screen, and try to cover a little more distance in the same time each session
• Warm up for 3 to 5 minutes before any hard intervals

How long?

Intervals: 20 seconds all-out and 40 seconds easy, 8–10 times; or 10–20 minutes at a moderate effort. Warm up for 3–5 minutes before any hard intervals. Log your time (and the distance on the screen) each session, and try to cover a little more distance in the same time to track your progress.

Questions

What muscles does the Air Bike (Assault Bike) work?

Mainly the quads and glutes, with help from the hamstrings, chest, lats, triceps and front delts.

What is the Air Bike (Assault Bike) good for?

It's cardio: it raises your heart rate, builds heart and lung fitness and burns calories. Do it after your weights or on a day of its own; 5 easy minutes also make a good warm-up before lifting.

What do I need for the Air Bike (Assault Bike)?

An air bike (Assault Bike). Set the seat at about hip height before you start.

Is it good for beginners?

Yes, but start at an easy pace for 5–10 minutes where you can still talk, and save the hard intervals until you're used to the bike.

What can I do instead?

Try the Rowing Machine or the Stationary Bike; they also raise your heart rate.

More cardio

• Jump Rope
• Treadmill Run / Walk
• Incline Treadmill Walk
• Stationary Bike
• Elliptical Trainer
• Rowing Machine
• Stair Climber

Log this exercise in OSRHQ GYM