To achieve efficient fitness, we must learn the new five-style riding method. People with heart disease are not suitable for this sport. This exercise can help us exercise well. Regular exercise is conducive to enhancing our cardiopulmonary function. Aerobic exercise can increase the oxygen content in our brain. Let's take a look at the new five-style riding methods and knowledge to achieve efficient fitness.

New Five-style Riding Method to Achieve Efficient Fitness 1 Fat-reducing Riding Method

Moderate-speed riding generally requires continuous riding for more than 40 minutes, while paying attention to regular breathing, which is very effective for reducing fat.

Strength cycle method

First, it is required to ride at your 60% speed limit for five to seven minutes, and then observe your pulse every minute with a heart rate meter to keep it within the training range of cardiopulmonary function, so as to achieve the effect of exercising the cardiovascular system.

Power cycle method

That is, riding hard according to different situations, such as adjusting the gear size (limited to five-speed or ten-speed adjustable bicycles) when going uphill or uphill, can improve the muscle strength or endurance quality of both legs.

Intermittent cycle

When riding a bike, ride it for one to two minutes at medium and slow speed, and then ride it at 1 Ride at 5-2 times the speed for two minutes, then ride at medium or slow speed, and then return to fast. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.

Core muscle circulation

During riding, the hips leave the seat, but they don't stand up straight. At the same time, the core parts (waist and abdomen) exert force to control the balance of the body. This method can be used to train the muscle strength of the core parts.

Tip:

1, wear professional sports gloves when exercising, one is anti-slip, and the other is to protect your hands after falling.

2. It is not recommended to ride a heavy-duty bicycle (carrying a backpack). The exercise of cycling is mainly lasting. If you ride a bicycle with a heavy load, you may hurt your back and lumbar spine.

3. In any case, you need to replenish water every 5 to 10 minutes.

4. The position of the car seat. When a person stands on the ground, one leg is raised, and the height of the thigh is the same as that of the seat when it is parallel to the ground.

How many calories can you consume by cycling to lose weight?

Cycling to lose weight consumes 480 calories per hour, which is similar to running with the same intensity, and has little effect on feet. The best time for this kind of exercise is 40 ~ 60 minutes. If it is less than 40 minutes, the fat-reducing effect cannot be guaranteed; If it exceeds 1 hour, it will cause physical injury.

Riding a bike can not only lose weight, but also make your figure symmetrical. Because cycling is an exercise that needs a lot of oxygen, it can also strengthen the heart function. At the same time, it can also prevent hypertension, sometimes more effective than drugs. Cycling compresses blood vessels, accelerates blood circulation, and the brain absorbs more oxygen. Coupled with inhaling a lot of fresh air, it will make the brain more awake.

Analysis of weight loss principle of fixed bicycle

When a stationary bicycle does aerobic exercise, it consumes glycogen converted from food in the human body within the first 20 to 30 minutes of exercise, and after 30 minutes of exercise, the body begins to decompose fat in the body. Fixed cycling for less than 40 minutes can exercise the heart and lungs to a certain extent, but it can't consume more fat.

Several methods of bicycle fitness and weight loss

1, fast riding

Can make the heart rate reach more than 85% of the maximum heart rate. At this time, the body mainly supplies energy through anaerobic glycolysis of glycogen, which can improve the anaerobic exercise ability of the whole body, especially the thigh muscles, and help to raise the anaerobic threshold. In other words, physical discomfort after strenuous exercise will be postponed, which will help us engage in higher-intensity exercise or stick to high-intensity exercise for a longer time. In addition, fast cycling also has great exercise value for cardiopulmonary function.

Step 2 ride slowly for a long time

The heart rate generally does not exceed 65% of the maximum heart rate. If it lasts for more than 20 minutes, it will "burn" more fat to supply energy, so it is more suitable for obese people with the purpose of reducing fat.

3. The combination of speed and speed

This way of riding can not only give consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, but also increase the fun of sports. If we can get scientific guidance and adopt a more reasonable combination of fast and slow exercise, we will achieve better fitness effect.

Step 4 ride at a medium speed

In other words, controlling the heart rate to 65%-85% of the maximum heart rate is a good way to exercise cardiopulmonary function and aerobic exercise ability.

Matters needing attention in weight loss by cycling:

1. When riding a bicycle, your upper body leans forward slightly, and your head should not lean forward too much. When pedaling, your waist should be slightly bent, your shoulders should be relaxed, your arms should be straight and your legs should be straight.

2. When a lesbian rides a bike, the handlebar position should be slightly higher than that of a gay man, which can keep the upper body straight, make the body focus on the ischium and reduce the burden on the arm. This posture is also conducive to smooth driving.

3. The seat should be soft and moderately high, so as to minimize the pressure on the hips.

4. Novices can choose a relatively flat road surface; Skilled, you can choose a road with a certain slope, enhance the consumption of calories, and better achieve the purpose of losing weight.

In crowded places, the speed should not be too fast to avoid collision and fall.

6. Check the condition of the car before riding, such as brakes, bells and tires. , to prevent accidents in sports.

7. In case of rain, fog, snow and ice, you can stop riding and choose other ways.

8. If you feel flustered, stuffy and dizzy when riding a bike, you should get off and have a rest in time. If necessary, go to the hospital for examination and treatment.