What are the precautions for cycling fitness? Riding a bike is a good way to keep healthy. For men, cycling can exercise muscles and keep fit, and it is also a good exercise for women to lose weight. But in this process, we should pay attention to some skills in order to achieve good results. Let me introduce some precautions for riding fitness.
What are the precautions for cycling fitness 1 cycling fitness precautions
1, riding posture
The wrong riding posture not only affects the exercise effect, but also easily causes harm to the body. For example, legs out, nodding and bowing are all incorrect postures. The correct posture is: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, keep your legs parallel to the beam of the car, keep your knees and hips in harmony, and pay attention to the riding rhythm.
Step 2 act
It is generally believed that the so-called pedal means that the foot steps down and the wheel turns. In fact, the correct pedaling should include four coherent movements: pedaling, pulling, lifting and pushing. First step on the sole of the foot, then retract the calf, then lift it and finally push it forward, thus completing a pedaling cycle. Pedaling with such rhythm can not only save physical strength, but also improve speed.
3. Speed
Many young people are eager to ride far and fast, for example, riding 50 kilometers at once instead of riding a long distance, and only pursuing speed and strength on the way. This is actually very harmful to the body. In severe cases, there will be water in the knees. Momentum, frequency and intensity are the three principles of motion. Beginners are advised to find the right frequency before increasing the amount of exercise. Ordinary people pedal about 60 to 80 times a minute. Every ride requires at least 20 minutes of high-frequency and low-speed warm-up (that is, more laps and less effort) to make your body sweat slightly.
Fast cycling 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.
Besides this outdoor bike, there is also an indoor bike. It is cheaper to keep in good health with this kind of indoor bicycle, so we should pay attention to the usage norms of these bicycles. If it is the first time for us to use them, we suggest that you consult the coach in the gym and exercise under professional guidance.
What are the precautions for cycling fitness? 2 Cycling fitness methods
1, acupoint exercise riding: As the saying goes, people get old first. There are many acupoints on the soles of human feet. When riding a bicycle, you can massage acupuncture points by intentionally stepping on the pedal with the sole of your foot. In the process of pedaling, you can also slide your feet back and forth on the pedal, so that all acupuncture points on the soles of your feet can be effectively massaged. Especially when pedaling hard, acupoint massage has a better effect. So in the process of cycling, I often use this method to massage the acupoints on the soles of my feet. Calculate, how many times have you massaged the plantar acupoints after riding 5 kilometers a day? A round trip to and from work warmed my feet. This method is really labor-saving and effective.
2, riding muscle training method: you can also exercise waist muscles during riding. In the process of cycling, I often tilt my hips away from the seat and twist my waist muscles back and forth to generate the power to push the pedal and control the balance. This method is more suitable, especially when going uphill or rushing forward. Pedaling in this way can not only speed up the car, but also fully exercise the muscles and fat in the waist and front abdomen.
3. Cycling breathing: On the gentle road, I usually pedal at a constant speed. At this time, you can consciously take a deep breath and exercise and improve your cardiopulmonary function by speeding up your breathing. This exercise is very effective. After taking a deep breath, I always feel comfortable in my chest, relaxed all over my body and awake my brain. And it has received unexpected results: circular breathing can also reduce body fat, thus playing a role in losing weight.
4, sports riding strength method: in the process of riding, people are actually like a moving machine. In the process of riding, I often cut off the pass and seize it by constantly increasing the strength of my legs and feet according to different road conditions and road sections. In this process of constant force change, you can effectively exercise and improve the strength of your legs and feet, thus effectively preventing the occurrence of thigh bone diseases, exercising your arch, and at the same time exercising your endurance.
5, cycling strong heart: in the process of riding, or according to personal physique to control their riding speed, or according to the pulse intensity to control their riding speed, can play a role in exercising the cardiovascular system. At the same time, in the process of riding, slow, medium and fast cycles alternately can promote lung breathing and exercise people's heart function.
As long as you keep practicing, the five riding fitness methods introduced by the above fitness experts can make your body better and better. If you want to have a strong body and make yourself less troubled by diseases in your daily life, try the above cycling exercise as soon as possible.
Matters needing attention in sports and fitness
1, never drink water during exercise.
Nothing is more ridiculous than this. You don't even have to wait until you are thirsty to drink water. If you feel dehydrated, replenish water immediately. You should drink a glass of water before exercising in the morning.
Cells in the body need circulation to get the energy they need and excrete waste. When water is scarce, the body fluid that moistens cells will be reduced, and cells cannot move normally. Without body fluids, muscles can't continue to work, and the heart will be extremely tired. Part of the lost body fluid is blood. This means that the heart must beat several times to maintain reduced blood circulation.
2. Eating sugar before exercise can improve energy level.
Eating sugar before a game or exercise does more harm than good. Even things like honey and lemon juice can have a bad effect. Through physiological research, it is found that sugar can cause insulin reaction. In this way, the sugar in the body will be driven to the storage organ.
You need to eat sugar to replenish the exhausted energy. Only after an hour and a half of continuous exercise, such as marathon, golf or tennis, extra sugar will not produce extra energy.
It is forbidden to eat certain foods before exercise.
A large number of experiments in the Human Exercise Laboratory of UCLA prove that what kind of food people eat has nothing to do with exercise or health. We collected information about this, selected fast food and gave it to the athletes in the university for free. Indigestible, flatulent, seasoned-everything. No matter on the playground or in the laboratory, no matter the athletes themselves or the researchers, no one found any strange phenomenon, and no athlete got sick because of eating "forbidden" food.
4. Don't eat before swimming.
How did this statement come about? We don't know. There is neither record nor scientific evidence. Spasms rarely lead to drowning. People who drown because of spasms may suffer from heart disease.
The theoretical basis against eating before swimming is that doing so will introduce blood into the intestine. According to this statement, at the beginning of exercise, the heart will be overloaded because muscles also need blood. In fact, once you start exercising, blood will flow to the intestine and then to the muscles.
After a meal, you can only feel a sharp pain in your ribs at most. But cramps have little to do with food.
Eating salt can prevent fatigue.
Absolutely not. Eating salt is worse than not eating salt.
Indeed, when sweating heavily, unless salt is added, the muscles will spasm. Salt will not immediately eliminate people's fatigue, but eating too much salt will make them sick and vomit.
6. Eating more protein can make people strong.
Many athletes are convinced of this. As a result, the tonic salesman was overjoyed and encouraged them to eat with an open stomach. Actually, eating more protein is a waste of money.
The human body needs all kinds of food. Not eating a certain food is as absurd as taking supplements.
7. Sleep for a few hours before the game or when you are tired.
People can neither save sleep nor make up for it. Sleep 12 hours is better than 8 hours. Sleeping for more than 8 hours, 9 hours at most, will not produce energy.
Bed rest can lead to disorder. More than 9 hours, the longer you stay in bed, the weaker you become. Occasionally lying in bed in a relaxed state is almost as leisurely as sleeping, and at the same time you can get enough recovery. Because I'm worried that I can't sleep, I'd better get out of bed and exercise instead of lying for more than 8 hours.
Just a moment, please. When you can't sleep, you should relax.
8. Sweat once before the game.
Sprinters should practice their starting movements, and it is harmless to do some warm-up activities. Any skill preparation activity different from perspiration preparation activity can be used. Long-distance runners should not only try their best, but also keep cool for as long as possible. We know that the runner who stays calm the longest performs best.
Prolonging warm-up activities and sweating will be counterproductive. One reason is that the preparation activities have exhausted the nutritional reserves; The other is that the generated body temperature consumes the energy used in the game. This is a lesson for anyone who sets out to adapt to training.
9. Sweating can make people in good condition.
The basic principle of exercise is to avoid sweating as much as possible. It takes energy to cool heat. This energy comes from the activity of sweat glands. When sweat glands use energy, the workload that the body can do is reduced. When exhausted, sweat glands stop secreting activities, and people are in danger of heatstroke.
When you are struggling to exercise, comfort and coolness are not dangerous, and discomfort and warmth are not good.
10, put on a sweater after exercise.
This is grandma's favorite. Of course it's nonsense. It is meaningless to wrap your body in clothes and prolong the heat. As for the saying that it can cause a cold, it is conceivable that a certain part of the body, such as the neck, will become stiff, but it will not catch a cold because of temperature changes. When you are sweating after exercise, take off your sweater to help your body return to normal. I no longer feel hot and sweat less. Put on a sweater to avoid catching a cold. As long as the body is overheated for a short time, people will feel comfortable.
1 1. After hot water bath, rinse with cold water to shrink pores.
This is completely unnecessary. It feels good to take a cold bath after a hot bath, but the latter should be avoided, even if you are a masochist and enjoy it. Suffering from this torture is not only useless, but also life-threatening. Cold water can cause blood vessels in the skin and heart to contract. Blood vessels are not pores, and pores do not have to be "closed".
12, never exercise in the hot sun at noon.
Noel Calder wrote in a song that only "mad dogs and Englishmen" will go out in the sunny noon. In fact, it is safest to exercise on a sunny day. When the sun is shining, a hat with a belt is enough to keep out the shade. However, in the middle of the morning and afternoon, the body can't help being exposed to the direct sunlight.
13, avoid sexual intercourse before exercise.
There is a popular view that abstinence can reserve strength. There is no scientific basis for this. Athletes have all kinds of taboos. The more taboos he can get rid of, the better his grades will be. After sharing a room (even on the morning of the game), the athletes' performance seems to be better. Inspired by this, the coach encouraged athletes to bring their spouses.
Whether the above statement about exercise and fitness is reliable or not, I believe everyone will know fairly well after reading it. However, we still have to remind everyone here: don't think that you are in good health and ignore the above precautions. Developing good exercise and fitness habits in daily life is conducive to the development of a healthy body.