Xe đạp không khí

Learn how to do Xe đạp không khí with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 8 Quadriceps QuadricepsGlutesHamstringsShoulders Air Bike

Xe đạp không khí 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 Xe đạp không khí

A full-body cardio machine that challenges both upper and lower body in high-intensity efforts or steady-state conditioning.


💡 Instructions:


  1. Sit on the seat and adjust height so your knees are slightly bent at the bottom.

  2. Grip the handles firmly and place feet on the pedals.

  3. Push and pull with your arms while pedaling with your legs.

  4. Keep your back tall and core engaged throughout.

  5. 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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Muscles Worked by Xe đạp không khí

Primary Quadriceps
Secondary
QuadricepsGlutesHamstringsShoulders

Equipment

  • Air Bike

Calories Burned Doing Xe đạp không khí

Calorie Calculator

MET 8
Estimated burn
280 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Xe đạp không khí

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: Xe đạp không khí

What muscles does Xe đạp không khí work?

Xe đạp không khí primarily targets the Quadriceps, with secondary engagement of the Quadriceps, Glutes, Hamstrings, Shoulders.

How do you do Xe đạp không khí correctly?

A full-body cardio machine that challenges both upper and lower body in high-intensity efforts or steady-state conditioning. 💡 Instructions:...

Is Xe đạp không khí good for beginners?

Xe đạp không khí has a MET value of 8, indicating a high intensity exercise best suited for intermediate to advanced athletes.

What equipment do you need for Xe đạp không khí?

Xe đạp không khí requires: Air Bike.

What are the benefits of Xe đạp không khí?

Xe đạp không khí strengthens the Quadriceps, engages the Quadriceps and Glutes and Hamstrings and Shoulders.

What exercises are similar to Xe đạp không khí?

Similar exercises to Xe đạp không khí include Xe đạp, Burpee, Burpee - nhảy ngang, Burpee – với chống đẩy.

Is Xe đạp không khí better than Xe đạp?

Both Xe đạp không khí and Xe đạp target the Quadriceps. Choose based on your available equipment and training goals.

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