Five methods of outdoor cycling fitness, cycling is a very good exercise for modern people who have no chance to exercise. However, don't just ride hard, but also pay attention to the correct posture. Here are five ways to exercise outdoors by cycling.
Five outdoor cycling fitness methods 1 strength cycling method
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.
Core muscle circulation
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.
Intermittent cycle
When riding a bike, first ride it at medium and slow speed for one to two minutes, then ride it at 1.5 or twice for two minutes, 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.
Fat-reducing cycling
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.
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, replenish water every 5 to 10 minutes.
4. The position of the car seat: when a person stands on the ground, one leg is lifted, and the height when the thigh is parallel to the ground is the same as that of the car seat.
Five methods of outdoor cycling fitness II. It's faster to lose weight by taking a deep breath when riding a bike.
The first one: aerobic cycling. It is required to ride continuously for about 30 minutes at medium speed, and pay attention to deepening breathing during riding. This method is very beneficial to the improvement of cardiopulmonary function and help to lose weight.
The second type: intermittent circulation. This is a training method to effectively exercise human heart function according to the speed change. Riding slowly for a few minutes and then fast for a few minutes in the process of riding, similar to "running and walking alternately" in running training. Healthy young people can control their heart rate at 120- 160 beats per minute.
Bicycle riding equipment should also be professional.
Ordinary bicycles are different from sports bicycles. "People who generally want to get fit by cycling have two choices, mountain bikes and road bikes. 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. "
First of all, equip yourself with professional protective equipment, such as helmets, gloves, shoes, etc. 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.
Secondly, add sugary and salty water in time when riding for a long distance to avoid water poisoning.
Finally, pay attention to the length and height of the frame to match your figure, otherwise it will not only affect the riding speed, but also cause harm to your back, legs and upper limbs.
Second, the fitness program of riding TOP4
The heart rate of long-term slow riding generally does not exceed 65% of the maximum heart rate. If it lasts for more than 20 minutes, it will "burn" more fat to supply energy, so it is more suitable for obese people with the purpose of reducing fat.
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.
The combination of fast and slow riding can not only give consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, but also increase the fun of sports. If we can get scientific guidance and adopt a more reasonable combination of speed and speed, we will get better fitness effect.
Middle-speed cycling, that is, controlling the heart rate to 65%-85% of the maximum heart rate, is a good way to exercise cardiopulmonary function and aerobic exercise ability. It is best to use the above methods alternately during exercise, but only one of them is the main one, supplemented by other methods at the same time, in order to achieve better exercise effect.
In addition, at the beginning of exercise, bodybuilders should not ride too fast, usually in 20-40 minutes. If you feel tired, you can ride slowly every 1-2 minutes to recover your strength. After a period of time, gradually increase the intensity and duration of exercise.
Bicycle fitness tips for office workers
Aerobic cycling: moderate-speed cycling usually lasts about 30 minutes, and at the same time, we should pay attention to deepening breathing, which is very beneficial to the improvement of cardiopulmonary function and has special effects on weight loss.
Intensity riding method: First, you should specify the riding speed every time, and then you should specify your own pulse intensity to control the riding speed, which can effectively exercise people's cardiovascular system.
Strength riding method: riding hard according to different situations such as uphill and downhill can effectively improve the strength or endurance quality of legs and effectively prevent thigh bone diseases.
Intermittent riding method: when riding, ride slowly for a few minutes, then ride fast for a few minutes, then slow down and then speed up. This alternating cycle of exercise can effectively exercise people's heart function.
Pedal riding method: the center of the foot (Yongquan point) is in contact with the bicycle pedal to ride, which can play the role of massaging acupuncture points.
The specific method is: when pedaling with one foot, the other foot does not exert force, and the bicycle is driven forward with one foot, and pedaling with one foot for 30 to 50 times at a time, which is better when moving against the wind or uphill.
Spinning bike 3-position ultra-thin legs
Three kinds of sports postures
Sitting posture:
Keep your upper body straight, hold the handrail with both hands, and properly tuck in your abdomen and waist.
Application: short-distance exercise (10 to 20 minutes)
Objective: To effectively exercise back muscles and modify leg lines.
Cross type:
Kneeling and sitting cross movement, simple mount will increase the burden on the waist, which can be adjusted by kneeling and sitting, effectively protecting the lumbar spine.
Prone:
Similar to a cross-country bike, the forearm rests on the armrest and the waist is relaxed.
Application: long-distance riding (the riding time is 30 minutes to 1 hour).
Objective: to relax the waist and avoid the injury to the waist caused by long-term riding.