Crunch sepeda
Learn how to do Crunch sepeda with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Crunch sepeda is a No equipment exercise that primarily targets the Abs, with secondary activation of the Obliques, Abs, Hip Flexors. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Crunch sepeda
A dynamic core exercise where you alternate bringing opposite elbow to knee, mimicking a pedaling motion, to target the abs and obliques.
💡 Instructions:
Lie on your back with your hands lightly supporting your head and elbows wide.
Lift your shoulders off the mat and bring your knees toward your chest.
Extend one leg while rotating your torso to bring the opposite elbow toward the bent knee.
Switch sides in a pedaling motion, keeping your core engaged.
Continue alternating sides in a controlled manner.
⚠️ Common mistakes:
Pulling on the neck instead of using the abs
Rushing the movement and losing form
Letting the lower back lift off the floor
Not fully extending the legs
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Start Free TrialMuscles Worked by Crunch sepeda
Equipment
- No equipment
Calories Burned Doing Crunch sepeda
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Crunch sepeda
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Obliques, Abs, Hip Flexors
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Crunch sepeda
What muscles does Crunch sepeda work?
Crunch sepeda primarily targets the Abs, with secondary engagement of the Obliques, Abs, Hip Flexors.
How do you do Crunch sepeda correctly?
A dynamic core exercise where you alternate bringing opposite elbow to knee, mimicking a pedaling motion, to target the abs and obliques. 💡 Instructions:
Is Crunch sepeda good for beginners?
Crunch sepeda has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Crunch sepeda?
Crunch sepeda requires: No equipment.
What are the benefits of Crunch sepeda?
Crunch sepeda strengthens the Abs, engages the Obliques and Abs and Hip Flexors.
What exercises are similar to Crunch sepeda?
Similar exercises to Crunch sepeda include Crunch menurun, Twist Rusia dengan dumbbell, Dumbbell Turkish Get-Up, Crunch berbobot dumbbell.
Is Crunch sepeda better than Crunch menurun?
Both Crunch sepeda and Crunch menurun target the Abs. Choose based on your available equipment and training goals.
Alternative Exercises
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