Medium-speed riding generally requires continuous riding for more than 40 minutes, and at the same time pay attention to regular breathing, which has a very good effect of reducing fat.
2. Power cycle method
That is, riding hard according to different situations, such as adjusting the gear size when going uphill or uphill (limited to 5-speed or 10-speed adjustable bicycles), this method can improve the muscle strength or muscle endurance quality of both legs.
3. Intermittent circulation method
When riding a bike, first ride at a medium speed of 1 to 2 minutes, then ride at a speed of 1.5 to 2 times for 2 minutes, then ride at a medium speed, and then return to the fast speed. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.
4. Strength cycle method
First, you need to ride at 60% speed limit for 5 to 7 minutes. Secondly, watch your pulse every minute with a code watch to keep it within the training range of cardiopulmonary function, so as to achieve the effect of exercising the cardiovascular system.
5. 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.
pay attention to
Ordinary bicycles are different from sports bicycles. Generally, people who want to exercise by cycling have two choices, mountain bike and road bike. The former is slow, but it can adapt to complex terrain and is suitable for riding in the wild. The latter is suitable for the pursuit of speed fitness requirements, and has a good exercise effect on human muscles and cardiopulmonary function. Experts remind fitness enthusiasts that riding requires higher safety protection for cyclists than other sports. Considering various factors, the following points are summarized:
1, equipped with professional protective equipment, such as helmets, gloves and shoes. The helmet can play an important role in protecting the head when riding at high speed, so be careful not to show your forehead when wearing it; Gloves can prevent slip and scratch; Sponge-soled sports shoes will swell the soles of the feet for a long time, while professional bicycle shoes have hard soles, which can concentrate all the pedaling force on the pedals.
2. 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.
3. No matter what kind of bike you ride, you need to replenish water every 5 to 10 minutes if you want to lose weight.
4. 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.