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💪 #GetInShape - The smooth pedal stroke [Exercise Bike]

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Marmotte

类型

健身自行车

持续时间

00:20:29

添加到

16/11/2020

语言

United States of America - English

描述

In this video we train the "smooth pedal stroke". Through one-legged intervals and intervals with high cadence you can train the control of the muscles in every position of the crank revolution.

Especially the one-legged intervals make sure that you train the corresponding muscle groups but above all that you practice the conscious control of these muscles.

Instructions are given, so you can just follow the rider in the video:

4 min warm-up
30 s high cadence (120rpm)
30 s low cadence (90 rpm)
30 s high cadence (120rpm)
1 min relaxed (90rpm)
20 s left leg only
20 s both legs
20 s right leg only
1 min relaxed (90rpm)
20 s left leg only
20 s both legs 20 s right leg only
3 min relaxed (90rpm) 30 s high cadence (120rpm)
30 s low cadence (90 rpm) 30 s high cadence (120rpm)
1 min relaxed (90rpm)
20 s left leg only
20 s both legs
20 s right leg only
1 min relaxed (90rpm)
20 s left leg only
20 s both legs
20 s right leg only
3.5 min cool down