Basikal udara
Learn how to do Basikal udara with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Basikal 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 Basikal 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 Basikal udara
Equipment
- Air Bike
Calories Burned Doing Basikal udara
Calorie Calculator
MET 8Calories = MET × weight (kg) × time (hours)
Quick Facts: Basikal 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: Basikal udara
What muscles does Basikal udara work?
Basikal udara primarily targets the Quadriceps, with secondary engagement of the Quadriceps, Glutes, Hamstrings, Shoulders.
How do you do Basikal udara correctly?
A full-body cardio machine that challenges both upper and lower body in high-intensity efforts or steady-state conditioning. 💡 Instructions:...
Is Basikal udara good for beginners?
Basikal 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 Basikal udara?
Basikal udara requires: Air Bike.
What are the benefits of Basikal udara?
Basikal udara strengthens the Quadriceps, engages the Quadriceps and Glutes and Hamstrings and Shoulders.
What exercises are similar to Basikal udara?
Similar exercises to Basikal udara include Basikal, Burpee, Burpee - lompat sisi, Burpee – dengan push-up.
Is Basikal udara better than Basikal?
Both Basikal udara and Basikal target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
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