Precautions for cycling fitness, many people will do some appropriate exercise to ensure their health. While exercising, we can also improve our physical fitness, but exercise is also dangerous. Now share the precautions for riding fitness.

Precautions for cycling fitness 1 Precautions for cycling fitness action

1, keep your posture straight and relax.

When riding a bike, we must have the right posture. Generally, we are more relaxed when riding a bike, which will inevitably lead to incorrect posture. Usually, your upper body should lean forward slightly, your arms should be straight, your eyes should be straight, and your attention should be concentrated. When pedaling, use force on the forefoot to keep your body balanced and not shake. Lean forward when encountering uphill headwinds; When going downhill or downwind, stand upright and pay attention to downhill safety. At the same time, breathing should be coordinated with the vehicle speed, and abdominal breathing and nasal breathing should be used as much as possible.

It is generally believed that riding a bicycle and pedaling means that you can move forward by stepping on your foot and rotating the pedal once. In fact, the correct pedaling should be divided into four coherent movements: pedaling, pulling, lifting and pushing. Step on the sole of your foot first, then retract and pull your calf back, then lift it up and finally push it forward, so that you can just complete a cycle of pedaling. Such rhythmic pedaling can not only save physical strength, but also improve speed. Beginners should avoid wrong postures, such as legs curling outward and bowing.

2. Pay attention to changing posture

If you ride for a long time, you should change your riding posture in time, which is more conducive to our riding exercise, so as not to hurt your body, move your center of gravity, and prevent a certain point in your perineum from exerting force for a long time. Standing for 10 minutes every day is a compulsory course for mountain bike enthusiasts. This is also very important for cyclists on flat ground.

3, the force should be balanced

When riding a bicycle, sit up straight on your hips and keep your legs balanced to prevent one side from exerting too much force. When pedaling, try to ensure that your knees are not completely straight, so as not to shift your focus to your crotch and cause physical injury.

4. The seat should be suitable

If the bicycle seat is too high, it will not only make you uncomfortable and uncoordinated when riding a bicycle, but also make the perineum and the seat constantly rub because the cyclist can barely step up and down from one side to the other. A comfortable seat position should be horizontal or slightly inclined downward. If the seat is tilted up, even the best material will compress the hip artery. In addition, choose those wider seats.

5. Do what you can, step by step.

Many young people are eager to ride more and faster, but this is actually wrong. Cycling fitness should also pay attention to step by step, don't worry. If you don't ride for a long distance, you only pursue speed and strength. Riding for 50 kilometers at a time will do great harm to your body, and serious water will appear in your knees. Riding fitness should master posture and movements, slow first and then fast, which is the principle that beginners should master. The first time you ride a gearbox, don't be too fast and too long, and then accelerate the timeout after your body adapts.

The benefits of cycling exercise

1. Bicycle is one of the best tools to overcome heart function problems. More than half of the people in the world die of heart disease. Cycling can not only compress blood activity through leg movement, but also draw notes from the end of blood vessels, but actually strengthen microvascular tissue at the same time, which is called collateral circulation. Strengthening blood vessels can protect you from the threat of age and keep you young forever.

2. It can prevent brain aging and improve the agility of nervous system. The research results of modern sports medicine show that cycling is a sport dominated by different sides, and alternating pedaling with two legs can develop the left and right brain functions at the same time to prevent premature aging and negligence.

3, 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 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.

How to avoid cycling fitness injury

1, shoulder pain

The pain in this part is mainly caused by the long tube and low handlebar on the car. In this way, the support of the upper limbs to the body exceeds the range that the muscle load can bear. The solution can be to increase the height of the handlebar, reduce the height difference between the handlebar and the seat, and adjust the combination of the upper tube and the handlebar.

2, neck pain

This phenomenon often occurs at the same time as shoulder pain. The solution is as above. Secondly, it is best to develop some good habits in the process of cycling, such as looking at the road ahead and observing the road conditions, obstacles and pedestrians far ahead.

If there are intersections, pedestrians or obstacles to avoid, refer to these situations to judge whether to slow down. Then we should observe the road information nearby. By changing the observation angle from time to time, the damage of long-term rigid posture to cervical and lumbar vertebrae can be avoided.

3, low back pain

This is often caused by the straightness of the body when riding, because more strength will increase the burden on the waist and lead to waist fatigue. To solve this problem, it is necessary to move the center of gravity forward in time, lower the angle of the upper body, and let the arm bear more body weight to reduce the pressure on the waist.

4. Upper knee pain

It usually happens when there is a lot of exercise, which is what people often say about muscle fatigue. This kind of pain is a signal sent by muscles to the body, and it is a manifestation of the body's self-protection. To solve this phenomenon, you can choose riding with pinion to increase the frequency of trampling. Pain in the upper knee is sometimes caused by the short distance between the seat airbag and the pedal. If this distance is too short, the legs will always be in a state of fatigue during many pedaling cycles. The correct distance between the seat bag and the pedal should be adjusted when the seat bag is barefoot, the legs are straight, the heel can just touch the pedal, and the ass will not twist left and right because the foot can't reach the pedal.

Precautions for cycling fitness 2 1. Obey traffic rules, pay attention to personal safety, don't ride too fast, don't be brave, and don't ride a "fighting car". In the process of cycling, don't look around, let alone be distracted, and concentrate on doing things;

2. Don't ride a bike on the "no cycling" road section, such as pedestrian walkways and elevated expressways, and the road sections without cycling signs. Cycling on the highway, not arguing with the car, not running a red light, not reversing illegally;

3. The time and distance of a ride should not be too long, and the exercise intensity should not be too large. Depending on the season and physical condition, it is not suitable for summer and winter travel;

Try not to ride a bike at night or at night. If you ride a bike at night, you should install headlights, taillights, mirrors, etc. In advance, and put on the driver's clothes with reflective strips;

5. Wear gloves (Dai Lu refers to gloves in summer), helmet and corresponding equipment, preferably the driver's clothes. If you ride a bike in ordinary pants, tie up your trouser legs.

6. Bring a kettle, replenish water to your body in time during riding, don't drink too much water at a time, and find a safe place to stay away from passing vehicles when drinking water on the roadside;

7. When traveling in summer, it is best to bring a poncho (ready), or check the weather forecast in advance, and develop the habit of checking the weather forecast before going out by bike;

8. Try not to wear headphones when riding a bike. Wearing headphones to listen to music is a taboo for cycling (if the road is really boring, you can play music outside with a portable stereo, but the volume is not too loud);

9. Before going out by bike, check the condition of the car, check the chain, speed change, brake, pedal and saddle, fix the saddle firmly, and check whether the "quick release" parts of the wheel are tightened (to avoid falling off the wheel on the road);

10. Maintain the car body regularly and oil the chain, transmission and flywheel in time (but not too much oil)-if it is a traditional "brake shoe brake", be sure to clean the oil on the wheel rim to prevent the brake from slipping;

1 1. Don't ride a bike on an empty stomach or after a full meal. Rest for at least an hour before riding a bike. Don't ride a bike if you are in poor health, and don't ride a bike for a long time during the female physiological period;

12, try not to ride on strange roads and sparsely populated places, mainly for personal safety and to prevent being robbed-a stranger on the road takes the initiative to chat up and ask how much your car costs, and try not to pay attention to him;

13. If you want to set a cycling route and go to a city road that you have never been to, you can check the map online in advance, or take a bus or taxi to determine the route and plan the travel distance and road map;

14. Generally speaking, it is best to ride at a constant speed. If you have a car transmission, you can adjust the wheel ratio in time according to the road conditions and physical fitness, and choose the appropriate speed;

15, don't ride a bike in bad weather, rain, snow, fog, lightning, sandstorm weather, try not to ride a bike;

16, according to the vehicle type and performance, choose the appropriate road sections and road conditions. If you ride an ordinary car or a car without shock absorption, it's not fun.

17. Install a stopwatch on the car to record the time and distance of each trip and summarize the riding experience. If you want to expand yourself, you must do it step by step, don't rush it-don't ride too far at once, lest you can't come back.

18. If you are riding a bike, you can stop to drink water and eat something, replenish energy, and take a rest before riding. You can also choose to take a taxi and put the car in the trunk for a while (after putting down the trunk, the car will be completely exposed, as long as it doesn't drop). However, if you do this, it depends on where it is. Some cities may be considered illegal.

19. Change tires regularly. If the tires are badly worn or always stuck on the road, it is necessary to replace them-try to replace them with inner and outer tires. It's best to change to the original tires. If it is not original, please replace the same type of tire. You should adapt to riding after replacing new tires, and check whether it is smooth when turning and braking.

20. Try not to ride at high speed. Although the higher the speed, the more physical energy is consumed, but the riding risk will also increase. If you ride at high speed, don't use the front wheel to brake first, so as not to stop the rear wheel of the car and throw people out of the handlebar;

2 1, choose a suitable car according to your own height, adjust the height of the seat, try to buy a big brand car when choosing a car, see if the car body weld is "fish-scale welding", fill out the warranty card, and ask someone to repair the car in time if there is any problem. Don't buy "dead fly", don't follow the trend! ;

22. Try to ride a bike on a flat and wide road or a dedicated bicycle lane. When riding at a crossroads or crossroads, try to slow down. Pay attention to the intersection ahead and the intersection on the right side of the road to avoid rushing out of the car and colliding due to slow response.

23. You can buy a high-pressure watering can, which is the kind of high-pressure watering can for watering flowers. It is a sharp weapon for people with complicated bodies. When the car body is covered with mud, you can rinse it with a watering can first. If there is too much mud, spray it a few times, then wipe it and oil it.