That is, riding hard according to different situations, such as adjusting the gear size (limited to five-speed or ten-speed adjustable bicycles) when going uphill or uphill, can improve the muscle strength or endurance quality of both legs.
2. Core muscle strength cycling
During riding, the hips leave the seat, but they don't stand up straight. At the same time, the core parts (waist and abdomen) exert force to control the balance of the body. This method can be used to train the muscle strength of the core parts.
3. Intermittent circulation method
When riding a bike, first ride it at medium and slow speed for one or two minutes, then ride it at 1 for two minutes, five or two times, then ride it at medium and slow speed, and then return to fast speed. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.
4. Fat reduction cycle method
Moderate-speed riding generally requires continuous riding for more than 40 minutes, while paying attention to regular breathing, which is very effective for reducing fat.
5, strength cycle method
First, it is required to ride at your 60% speed limit for five to seven minutes, and then observe your pulse every minute with a heart rate meter to keep it within the training range of cardiopulmonary function, so as to achieve the effect of exercising the cardiovascular system.
Tip:
1, wear professional sports gloves when exercising, one is anti-slip, and the other is to protect your hands after falling.
2. It is not recommended to ride a heavy-duty bicycle (carrying a backpack). The exercise of cycling is mainly lasting. If you ride a bicycle with a heavy load, you may hurt your back and lumbar spine.
3. In any case, you need to replenish water every 5 to 10 minutes.
4. The position of the car seat. When a person stands on the ground, one leg is raised, and the height of the thigh is the same as that of the seat when it is parallel to the ground.
Precautions for outdoor cycling fitness 1. Keep warm.
The first is that the temperature makes riders afraid to ride. Of course, it won't be so cold after spring, but the temperature difference between morning and evening is large, so pay attention to your health. In order to keep the temperature, we have to wear more clothes, but heavy clothes hinder the fun of riding. In fact, we only need a few simple pieces to overcome the cold feeling caused by temperature difference. So it is also necessary to choose a good cycling suit.
Second, keep your head warm when riding outdoors.
At present, many riding helmets on the market have many air holes. Cycling in hot weather is an excellent design to help dissipate heat, while cycling in cold weather is just the opposite. When riding at high speed, cold air will be brought into the helmet, and the air holes designed for heat dissipation will take away the heat from the head, which will lead to numbness and even headache in the head when riding for a long time. Faced with this situation, you can wear a headscarf before wearing a helmet, and the temperature of the headscarf can be selected according to the temperature at that time.
Third, it is important to protect your eyes from the wind when riding.
When the cold wind enters your eyes, you can't help but burst into tears, especially when you ride at a certain speed. The rapid and low-temperature airflow will always make many riders unable to open their eyes, and accidents may occur if they do not pay attention to the road conditions. Wearing goggles can effectively solve this problem and improve riding safety.
Fourth, keep your hands warm when riding outdoors.
In the process of riding, the hand is the key point to control the speed change control and brake control of the bicycle. If the hand temperature is too low, it will cause slow response, weakness and numbness. Because the blood vessels in the hands are constricted by low temperature, the perception ability of fingers has dropped a lot. If you need to control the brakes, your hands won't listen to you, but there will be problems. Wearing cycling gloves with moderate thickness can avoid this problem.
5. Pay attention to breathing before and after cycling.
When riding outdoors, it is best to warm up and stretch the ligaments of the whole body to make the body move. Cycling should be gradual. Don't jump into a state of violence. Breathe as much as possible? Shallow, fast? Excessive rapid breathing will cause too much cold to enter the lungs, causing discomfort and losing body temperature from the lungs. It is important to breathe evenly and harmoniously when riding.