Air Bike
Complete guide to Air Bike. Learn proper form, technique, and execution. Targets Quads, Hamstrings. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Air Bike
Sit on the air bike and adjust the seat so your legs have a slight bend at the bottom of the pedal stroke.
Grab the handles with both hands and place your feet on the pedals.
Sit tall, bring your shoulders back, and engage your abs.
Begin pedaling and simultaneously push and pull the handles to engage your upper body.
Maintain a steady pace or alternate between high intensity bursts and recovery periods as needed.
Keep breathing steadily throughout the session.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |