In the gym, you can often see different ways of cycling. Some people are used to riding slowly and persisting for a long time; Some people concentrate on riding a fast horse for a while and then put it down; Others like to ride fast and slow, and the combination of fast and slow. So, what is the difference between the exercise effects of these riding methods? Which way is the most scientific and effective? The following is for reference only!
1, keep the upper body stable.
When riding a bicycle, the upper body should take the core muscles as the main axis and the thighs and buttocks as the center of gravity to maintain stability, and it should not be skewed or twisted when pedaling. Science has proved that this is the most effective way to output the strength of both legs.
2. Hands and back bend naturally.
When riding a bicycle, your back should bend forward naturally and not stand upright and stiff. If you continue to maintain bad posture, it may lead to long-term low back pain. In addition, usually do more waist stretching to increase softness and stability, which is helpful for the performance on bicycles. At the same time, your arms should bend naturally when riding. If the hands or shoulders are stiff when riding, it may cause pain due to improper wrist and elbow force, and the arm posture will also affect the angle of waist flexion.
In outdoor cycling, some people may try their best to raise their necks to pay attention to the road ahead when riding, resulting in excessive stress on their shoulders and necks, which leads to tight and sore muscles. You should relax your shoulders and neck, keep your perspective in front of the front wheel, and look at the road ahead from the corner of your eye.
3. Step on it with your forefoot.
The sole of the bicycle should be placed in the right position to achieve complete and efficient output, which will increase the speed and stability of the bicycle. Correct. The method is to step on the inside of the pedal with the largest area behind the toes, and use the forefoot instead of the arch. In this way, the main muscles around the thighs can be used correctly. If you wear professional riding shoes, the shoes can stably fix the soles of your feet on the pedals to avoid slipping.
Step 4 keep going in circles
The pedaling action will present a cycle. If the pedal can draw a more circular angle, the pedaling efficiency will be better. With good movements, you can make full use of your physical strength efficiently in future training, long-distance riding or competitions. Draw a perfect circle with your feet in proportion to the clock as follows:
1. Step on the accelerator at one o'clock and at five o'clock.
2. When the pedal is at five o'clock to seven o'clock, when the pedal reaches the lowest point, the foot can be relaxed and lifted, and it is not allowed to step down hard.
3. According to the strength of the other foot, naturally pull the pedal back from the seven o'clock position to the one o'clock position.
The above action is the perfect right circle. If it is oval, it will make the rider's hips move on the cushion, which is not conducive to stability and physical consumption. This may be because the seat position is too high or too short, and the legs need to be excessively straight or flexed; It may also be that the step is too deep, and the pedal is at five o'clock, and it is still very hard.
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