Sepeda udara
Learn how to do Sepeda udara with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Sepeda udara is a Air Bike exercise that primarily targets the Quadriceps, with secondary activation of the Quadriceps, Glutes, Hamstrings, Shoulders. It has a MET value of 8, meaning a 70kg person burns approximately 280 calories in a 30-minute session..
How to Do Sepeda udara
A full-body cardio machine that challenges both upper and lower body in high-intensity efforts or steady-state conditioning.
💡 Instructions:
Sit on the seat and adjust height so your knees are slightly bent at the bottom.
Grip the handles firmly and place feet on the pedals.
Push and pull with your arms while pedaling with your legs.
Keep your back tall and core engaged throughout.
Maintain pace or alternate sprints and recovery based on the goal.
⚠️ Common mistakes:
Relying only on legs (no arm push/pull)
Slouching forward with poor posture
Sprinting without pacing in long efforts
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Start Free TrialMuscles Worked by Sepeda udara
Equipment
- Air Bike
Calories Burned Doing Sepeda udara
Calorie Calculator
MET 8Calories = MET × weight (kg) × time (hours)
Quick Facts: Sepeda udara
- Type
- Air Bike exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Quadriceps, Glutes, Hamstrings, Shoulders
- MET value
- 8
- Calories (30 min, 70kg)
- ≈ 280 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Sepeda udara
What muscles does Sepeda udara work?
Sepeda udara primarily targets the Quadriceps, with secondary engagement of the Quadriceps, Glutes, Hamstrings, Shoulders.
How do you do Sepeda udara correctly?
A full-body cardio machine that challenges both upper and lower body in high-intensity efforts or steady-state conditioning. 💡 Instructions:...
Is Sepeda udara good for beginners?
Sepeda udara has a MET value of 8, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Sepeda udara?
Sepeda udara requires: Air Bike.
What are the benefits of Sepeda udara?
Sepeda udara strengthens the Quadriceps, engages the Quadriceps and Glutes and Hamstrings and Shoulders.
What exercises are similar to Sepeda udara?
Similar exercises to Sepeda udara include Sepeda, Burpee, Burpee - lateral jump, Burpee – dengan push-up.
Is Sepeda udara better than Sepeda?
Both Sepeda udara and Sepeda target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
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