? 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 act of pedaling
It is generally believed that the so-called pedal means that the foot is stepped down and the pedal rotates once, so you 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.
Many young people who are just getting started covet it? how much is it? And then what? Fast? Instead of riding a long distance, riding 50 kilometers at once, only pursuing speed and strength on the way, is actually very harmful to the body, and there will be serious water accumulation in the 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.
The correct way to keep fit by cycling.
When riding slowly for a long time, the heart rate generally does not exceed 65% of the maximum heart rate. More than 20 minutes, will it? Burning? More fat to supply energy, therefore, it is more suitable for obese people with the purpose of reducing fat.
Riding fast 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.