Xe đạp nằm

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

4K
MET 4.5 Quadriceps Recumbent Bike

Xe đạp nằm is a Recumbent Bike exercise that primarily targets the Quadriceps. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..

How to Do Xe đạp nằm

A low-impact cardio exercise performed on a recumbent bike, where the pedals are positioned forward, allowing a reclined seated position for comfort and reduced joint stress.


💡 Instructions:


  • Adjust the seat so your knees are slightly bent when the pedals are at their farthest point.

  • Sit with your back fully supported by the seat.

  • Hold the side handles for stability.

  • Begin pedaling smoothly at a controlled pace.

  • Maintain steady breathing and posture throughout.


⚠️ Common mistakes:


  • Locking out the knees at full extension.

  • Leaning forward and losing back support.

  • Pedaling too fast without control.

  • Setting the seat too close or too far from the pedals.

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Muscles Worked by Xe đạp nằm

Primary Quadriceps

Equipment

  • Recumbent Bike

Calories Burned Doing Xe đạp nằm

Calorie Calculator

MET 4.5
Estimated burn
158 calories

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

Quick Facts: Xe đạp nằm

Type
Recumbent Bike exercise
Primary muscle
Quadriceps
Secondary muscles
None
MET value
4.5
Calories (30 min, 70kg)
≈ 158 cal
Video quality
4K with male and female demonstrations

FAQ: Xe đạp nằm

What muscles does Xe đạp nằm work?

Xe đạp nằm primarily targets the Quadriceps.

How do you do Xe đạp nằm correctly?

A low-impact cardio exercise performed on a recumbent bike, where the pedals are positioned forward, allowing a reclined seated position for comfort and re

Is Xe đạp nằm good for beginners?

Xe đạp nằm has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Xe đạp nằm?

Xe đạp nằm requires: Recumbent Bike.

What are the benefits of Xe đạp nằm?

Xe đạp nằm strengthens the Quadriceps.

What exercises are similar to Xe đạp nằm?

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

Is Xe đạp nằm better than Xe đạp?

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

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