Everyone can ride a bike, but not everyone knows what to pay attention to when riding a bike, especially for fitness.

Riding posture experts believe that "the wrong riding method not only affects the exercise effect, but also easily causes harm to the body." Common problems in riding posture are, for example, legs rolled outward, hunched waist and so on. 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.

The action of pedaling is generally believed that pedaling means that the foot steps down and the pedal rotates once, so that it can move forward. The correct pedaling should be divided into four coherent movements: pedaling, pulling, lifting and pushing. When riding, the sole of the foot first steps down, then the calf retracts backward and pulls back, then lifts up and finally pushes forward, thus just completing a pedaling cycle. Pedaling with such rhythm can not only save physical strength, but also improve speed.

Ignoring frequency and unilaterally pursuing strength and speed, many young people who have just started are eager for "more quantity" and "speed". If they ride 50 kilometers at a time and don't ride long distances, they only pursue speed and strength on the way, which will actually do great harm to their health, and serious water will appear in their knees. Experts advise beginners to find a suitable frequency before increasing the amount of exercise. Ordinary people pedal about 60 to 80 times a minute. Every time you ride, you should have 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, otherwise sudden and strenuous exercise will easily lead to dizziness, nausea and other symptoms.

Bicycle riding equipment should also be professional.

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. 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.

The correct way to keep fit by cycling.

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.

In addition to aerobic capacity, anaerobic capacity and cardiopulmonary function, the combination of fast and slow riding can also increase the fun of sports. If we can get scientific guidance and adopt a more reasonable combination of fast and slow exercise, we will achieve better fitness effect.

Middle-speed cycling, that is, controlling the heart rate to 65% to 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, bodybuilders should not ride too fast at the beginning of exercise, and the time is generally 20 to 40 minutes. If they feel tired, they can slowly ride 1 to 2 minutes to recover their strength. After a period of time, gradually increase the intensity and duration of exercise.