Cycling a recumbent bike offers you a great cardio workout that is smooth and easy on your body. Plus, it also gives the chance for some resistance training. Mainly, when you set the pedaling resistance at a very high level then you can see significant effects over various muscles group of your body. Such as on your calves, thighs, leg muscles, and buttocks, etc. Riding a recumbent bike provides you well-refined muscles since it requires a steady effort without any bump. So, a recumbent bike is ideal for toning your muscles, to weight loss and leaning your body. Now today we will discuss what muscles does a recumbent bike work.
The recumbent bike:
It is a stationary exercise bike with a bucket seat and a backrest. The pedals are situated in front of your body. So that you remain in a horizontal position whenever you workout on the bike. This takes off additional pressure from your lower back and averts you from slouching. So that you can work out for a longer duration in your bike with full balance.
What muscle does a recumbent bike target?
The exercise bike firstly works out the most important of all muscle of our body, that is the heart. Cycling a recumbent bike has many health benefits. Such as enhancing your endurance and stamina, an ideal sport for weight loss, building muscles, etc. So, this bike can help you in building up muscles and target specific areas of your body. One of the good sides of a recumbent bike is that you can choose and adjust your muscles workout. Thus, the more the pedaling resistance of your bike, the more your muscles get worked on and so you develop more muscle mass.
Along with heart, the recumbent bike also works firstly on the legs, thigh muscles as well as the butts, and then the abdominals and back muscles.
Lower part body muscles:
Quadriceps: It is the muscle that runs along the front of your thigh or femur bone. They act as knee extensors. Quadriceps are constantly working when you are pedaling the bike.
Gluteal muscles: The muscles that compose your butt are known as gluteal muscles or glutes. We have three glutes (large, medium and small buttocks). It also helps to move your bike. The glutes work with the hip to rotate your thigh while cycling.
Hamstrings: It is found on the back of the upper thighs. These muscles are the opposing muscles group of the quadriceps. Their main function is to flex the knee. It allows the knee to bend while pedaling the exercise bike.
Calf muscle: The calf is situated at the lower part of the legs, below the knees. You work on the main calf muscle named gastrocnemius while riding a recumbent bike. It helps to lift your heel and extend your ankle so that you can pedal when the knee is straight. The soleus is a smaller calf muscle that also helps to lift the heel to cycle the bike when your knee is bent.
Upper part body muscles:
Abdominals: The bucket seat and leg angle position in the recumbent bike boosts your lower abdominal muscles to work while cycling. You will experience your lower abs working a bit harder if you fix your leg angle position closer to the pedal. A strong core balances your body and lets you provide power from your quads when you push against the pedals.
Arm muscles: The biceps and triceps are the front and back muscle of the arm. Some recumbent exercise bike feature arm crank that uses many upper extremity muscles. The biceps help to pull the handle towards the body and the triceps helps to push it away from the body.
Back muscles: The quadratus lumborum muscle and iliopsoas help to maintain your position and support your spine.
The muscles on the upper part of your body are also working while riding the recumbent bike. But quite less in comparison to legs, thighs, calves, and buttocks.
How long it takes to build up muscles on a recumbent bike?
Getting beautiful thin legs or the perfect buttocks are the dreams of many. However, you can’t get it overnight. For that, you must work out regularly and be consistent. You are likely to see the results within a few weeks. If you want to keep track of your muscle mass evolution then you can use a body fat scale.
Generally, you will start seeing the effects of your workout about 4 to 6 weeks. You will notice your legs, thigh, and buttocks are getting more firm. Plus, your workout will start to feel much easier after 4 to 6 weeks. So, after 6 weeks, exercise at the same pace but increase your duration and intensity for a good result.
In 2 to 3 months, you will notice that your thighs, buttocks, and legs became much firm and muscular than ever before. You will also see your fat mass has decreased and muscle mass has increased a lot. As a result, your body will attain an athletic shape.
The recumbent bike will be good workout equipment for you. Because it is gentle on all your joints, easier on lower backs has larger seats and generally safe. Plus, now you know what muscles does a recumbent bike work. So, I hope you can easily decide whether you should buy one or not. Thanks for reading.
Description: A recumbent bike is very effective in working and toning various muscle groups of your body. So, read out on what muscles does a recumbent bike work.