Basic skills of riding a bicycle
1, often eat and drink by bike: In the past, the standard was to drink a pot of water 1 hour, but now it is more convenient to have a big kettle. Water is hard to drink, so you can drink it with open arms. I recommend mixing some electrolytes in water, which can improve the energy reserve.
2. Perhaps the most important thing to improve the driver's comfort is the position of the seat: letting the seat tilt slightly can prevent you from sliding forward and ensure that your body gets the necessary support. If you notice that the car seat is downward now, you may need to lower the car seat a little, so you will also feel the pressure on your hands, neck and back reduced.
3. Raise your head, sink your shoulders, bend your elbows, and let go: Raising your head too high will cause all the pressure on your hands, neck, arms and shoulders, causing unnecessary pain and making it difficult to control the car. When riding a bike, you should naturally look up where you want to go, so you should relax the rest of your body. Relaxing the body can make the bike cope with rocks or strong winds on the road.
4. Change the speed in advance before climbing, so that the chain and sprocket can bear the load: it is normal for the transmission system to jump teeth, rub or not change speed when bearing heavy load. A manual car has to step on the clutch when shifting gears. How can a bicycle shift gears? It is the same before and after.
5, slow riding can ride fast! If you want to improve your riding level, you can do a field test or ask a professional to help you measure the lactate threshold power and heart rate, and strengthen it through training. Training in the relaxation area below the lactate threshold may be faster in long-distance running or cycling, depending on the situation.
6. Ask your doctor about the health of your heart and blood: checking your cholesterol, paying attention to your heart health and preventing your lifestyle will greatly improve your riding ability. In addition to knowing the real risk of heart disease, we should also master the early warning signals of heart disease to avoid my experience.
7. Change the position of your hand on the handlebar every few minutes, hold the lower handlebar, change your head and exercise the upper handlebar: this kind of exercise can adapt your muscles and nerves and release your strength when there is wind or climbing a hill.
8. If you put your hand on the handlebar when riding, your thumb must buckle the handlebar (forming a ring with other fingers): I have asked many professional drivers, including myself, that my hand has slipped off the handlebar. You can say it's unfortunate or stupid, anyway, because they don't have the right grip.
9. Pedal early: This means that you should start pushing forward before pedaling to the highest point. Keep your feet as level as possible, with your toes 9, slightly raised and your heels sinking. Comparing the circle you step on to a clock face can expand your power range from two hours to three hours. Step on the other foot from 10 instead of 1. If the toes are down, it is difficult to start pedaling before the pedal reaches 12.
The benefits of riding a bike
1, exercise the respiratory system
Cycling can increase vital capacity, promote blood circulation, accelerate material metabolism, and continuously strengthen the functional expenditure of cardiovascular system and respiratory system.
2. Exercise lower limb strength
The process of cycling is the development and exercise of the left and right brains, which can improve the agility of the nervous system. The left and right legs are constantly exercised during cycling, and the strength of the lower limbs can be continuously strengthened.
Step 3 lose weight
Cycling needs to consume a lot of heat effectively. As an aerobic exercise, it helps to burn body fat, keep exercising and lose weight.
Step 4 enhance endurance
Cycling in the wild is a physical activity and one of the triathlons. The road conditions in the wild are complex, so it is necessary to keep the speed. People who need to ride bicycles should try their best to exert their physical potential. Cycling often can effectively enhance physical strength and endurance.
Step 5 release the pressure
Usually, life and work are stressful, so you might as well try to go out by bike and have a look at the scenery along the way to make yourself sweat, which has a good effect on releasing stress and relieving tension.
6. Safety and environmental protection
Even if there is collision and friction, the loss caused by cycling is far less than that caused by vehicles such as cars. Moreover, green travel is now advocated, and cycling has no exhaust emissions, which is an absolutely environmentally friendly way to travel.
What should I pay attention to when riding a bike?
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. Before riding a bicycle, check the condition of the car, 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.
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