Xe đạp
Learn how to do Xe đạp with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Xe đạp 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 Xe đạp
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 Xe đạp
Equipment
No equipment required
Calories Burned Doing Xe đạp
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Xe đạp
- 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: Xe đạp
What muscles does Xe đạp work?
Xe đạp primarily targets the Quadriceps, with secondary engagement of the Glutes.
How do you do Xe đạp correctly?
A stationary cycling exercise performed on an upright bike, engaging the legs and core for cardiovascular endurance. 💡 Instructions: p]:inline-block"> A
Is Xe đạp good for beginners?
Xe đạp has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Xe đạp?
Xe đạp requires no equipment.
What are the benefits of Xe đạp?
Xe đạp strengthens the Quadriceps, engages the Glutes, requires no equipment.
What exercises are similar to Xe đạp?
Similar exercises to Xe đạp include Burpee, Burpee - nhảy ngang, Burpee – với chống đẩy, Đá mông.
Is Xe đạp better than Burpee?
Both Xe đạp and Burpee target the Quadriceps. Choose based on your available equipment and training goals.
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