Sepeda
Learn how to do Sepeda with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Sepeda is a bodyweight exercise that primarily targets the Quadriceps, with secondary activation of the Glutes. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Sepeda
A stationary cycling exercise performed on an upright bike, engaging the legs and core for cardiovascular endurance.
💡 Instructions:
Adjust the seat height so your knees are slightly bent at the bottom of the pedal stroke.
Place your feet securely on the pedals and hold the handlebars lightly.
Maintain a straight posture with a slight forward lean.
Pedal smoothly at the desired resistance and pace.
⚠️ Common mistakes:
Seat height too low or too high.
Hunching shoulders or rounding the back.
Pushing only with the legs without engaging the core.
Pedaling with jerky or uneven motion.
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Start Free TrialMuscles Worked by Sepeda
Equipment
No equipment required
Calories Burned Doing Sepeda
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Sepeda
- Type
- Bodyweight exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Sepeda
What muscles does Sepeda work?
Sepeda primarily targets the Quadriceps, with secondary engagement of the Glutes.
How do you do Sepeda correctly?
A stationary cycling exercise performed on an upright bike, engaging the legs and core for cardiovascular endurance. 💡 Instructions: p]:inline-block"> A
Is Sepeda good for beginners?
Sepeda has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Sepeda?
Sepeda requires no equipment.
What are the benefits of Sepeda?
Sepeda strengthens the Quadriceps, engages the Glutes, requires no equipment.
What exercises are similar to Sepeda?
Similar exercises to Sepeda include Burpee, Burpee - lateral jump, Burpee – dengan push-up, Tendangan pantat.
Is Sepeda better than Burpee?
Both Sepeda and Burpee target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
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