At the same time, waist and abdomen strength is also a good exercise.
Measurement of thigh and calf muscles
Where can I exercise my muscles by cycling? Bicycle belongs to aerobic exercise, which can burn fat more effectively than strength training, help to increase endurance and depict muscle lines. In order to grow muscles better, you need to do anaerobic exercise, which is a common heavy exercise. If you ride a bike, riding fast is also anaerobic exercise.
What parts can I exercise by riding a bike? The body parts that can be exercised by cycling are: calf muscles, knee joints, thigh muscles, hip muscles, waist joints and so on.
Can you exercise your muscles by riding a bike every day? Riding a bike can make you healthy. 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. In addition, breathing a lot of fresh air will make the brain more awake. Sitting in the car, you will feel very free and carefree.
Sports experts pointed out that due to the special requirements of cycling, the arms and trunk mostly work statically, and the legs mostly work dynamically. When blood is redistributed, there is more blood supply in the lower limbs, and the change of heart rate varies according to pedaling speed and terrain fluctuation. The body is in urgent need of nutrition supplement and waste discharge, so the heartbeat is often 2-3 times higher than usual. Repeated practice like this can make the myocardium developed, the heart enlarged, the myocardial contraction strong and the elasticity of the blood vessel wall enhanced. So that the lung ventilation is large, the vital capacity is increased and the respiratory function of the lung is improved.
Where can I exercise my muscles by cycling? Whether the gluteus maximus (located at the hip) will get involved and get exercise when your foot strokes through the lowest point of the circle.
When you bend your knees while pedaling, you will use the hind leg muscles (located at the back of your thighs). Moreover, in the process of drawing a circle with the pedal, every time you draw backwards and pull up after the lowest point, the muscles behind your legs can get the best training.
Exercise your calf: The effect of exercising your calf depends on where you put the pedal: If you put your forefoot on the pedal, the effect of exercising your calf is much higher than that of putting your heel on the pedal. If the middle part of the pedal is placed on the pedal, the exercise effect is only moderate.
The muscles at the back of the calf (located at the back of the calf) will continue to transmit the force generated by the quadriceps femoris at the front of the thigh and the muscles at the back of the calf at the back of the thigh through the foot plate and toes.
What parts can I exercise by riding a bike? Cycling can exercise the brain, heart and lungs, lower limbs, neck, back, abdomen, waist, joints and ligaments.
Bicycle is a very common and convenient means of transportation in China, and people often use it for work and outing. According to the research results in recent years, cycling, like running and swimming, is an endurance exercise that can improve people's cardiopulmonary function.
In foreign countries, cycling fitness is in the ascendant. Take the United States as an example According to US News and World Report, there are 20 million people in the United States who ride bicycles to keep fit, and the number of people who participate is increasing. The ratio of 1987 to 1986 increased by 30%, and the ratio of 1988 increased by 36%. France, Germany, Belgium, Sweden and other countries have also attracted thousands of people to ride bicycles to participate in the fashionable sports tourism pastime.
1. fitness function
(1) can prevent brain aging and improve the agility of nervous system. The research results of modern sports medicine show that cycling is contralateral exercise, and both legs alternately pedal, which can develop the left and right brain functions at the same time and prevent premature aging and negligence.
(2) It can improve the cardiopulmonary function, exercise the muscle strength of lower limbs and enhance the whole body endurance. Cycling exercise has the same effect on visceral endurance exercise as swimming and running. This exercise not only benefits 3 pairs of joints and 26 pairs of lower limb muscles, but also benefits the muscles of neck, back, arms, abdomen, waist, groin and buttocks. Joints and ligaments have also been exercised accordingly.
(3) you can lose weight. When riding a bicycle, because of the periodic aerobic exercise, the exerciser consumes more calories, which can achieve significant weight loss effect.
(4) can improve sexual function. Riding a bicycle for 4-5 kilometers every day can stimulate the secretion of estrogen or androgen, enhance the efficacy, and contribute to the harmony of husband and wife's sexual life.
(5) It can prolong life. According to the investigation and statistics of relevant international committees, among all kinds of occupations in the world, postmen have the longest life span, one of the reasons is that they often ride bicycles when delivering letters.
Cycling can be done not only outdoors but also indoors. When indoors, it is generally necessary to use special fitness equipment such as stationary bicycles or booster bicycles. Conditional families can buy their own cars and put them on the closed balcony for this fitness activity. You can also use an old bicycle with double brackets, and you can hang the rear wheel of the bicycle and ride it after it is completely fixed. Carrying out this sport indoors can reduce riding injuries caused by traffic jams or uneven roads outdoors.
2. Precautions:
Pay attention to the correct riding posture when cycling. First, adjust the height and handle of the bicycle seat. Adjusting the height of saddle can avoid abrasion or tumor-like hyperplasia of subcutaneous tissue on the inner side of thigh root. Adjusting the handle helps to find a good posture to avoid pain. When stepping on the pedal, the position of the foot must be appropriate and the force should be uniform. If the position of the foot is improper and the force distribution is uneven, it will cause pain in the ankle and knee joints. In addition, always change the position of the handle and pay attention to a certain rhythm. You can alternately take fast riding and slow riding.
3. Grasp the amount of exercise:
The amount of exercise for riding a fixed bicycle indoors. Mainly depends on speed. The speed can be determined according to the number of pedaling per minute, and the symbolic riding distance per minute can also be calculated according to the circumference of pedaling wheels. Generally, after riding for a few minutes, you should stop and count the pulse rate within 1-2 seconds in order to master the amount of exercise. If the pulse rate is too fast, it means too much exercise, so slow down. If the pulse is slow, you should speed up. When you start riding a stationary bike, you usually do 10-20 minutes, and then gradually increase the exercise time. In the first few days, you may feel lower limb muscle pain, but it will disappear after a few days. You can gradually extend the interval between elbow exercises to 30 minutes or more in the future. In addition, you can also increase the amount of exercise by increasing resistance. For power bicycles and stationary bicycles, it is very easy to increase resistance. For people who use old bicycles to exercise, you can use brakes to adjust certain resistance and improve exercise intensity.
Which part of the muscle do you often exercise by cycling, mainly the calf and thigh?
Can you exercise pelvic floor muscles by riding a bike? The two exercises you mentioned are aerobic exercises, which won't have much effect on your muscles. \ r \ Only anaerobic exercise (strength training), such as dumbbells and barbells, can effectively exercise your muscles. \ r \ Your body has adapted to riding conditions, and your body has memory. \ r \ Once it is changed to running, it will involve different parts.
Where is the bicycle to exercise muscles? Thigh, if you use a self-locking pedal, you can also exercise your calf. I used to be 100 m 12.54, riding a bike for one year 1 1.84, and definitely exercised my thighs.