Before exercising on the fitness car, you must do enough warm-up exercises, such as jogging, squatting, leg lifting, joint exercise and so on. , make your body slightly hot and sweaty, usually 5- 10 minutes.
The correct way to ride an exercise bike
2 Adjust the exercise bike before riding
The fitness bike should adjust the seat to a suitable height, so that when pedaling to the lowest place, the knee joint can not be completely straight; When pedaling to the highest position, the knee flexion is not less than 90 degrees as the benchmark.
The correct way to ride an exercise bike
3 The correct posture of riding an exercise bike
The wrong riding posture will not only affect the exercise effect, but also cause harm to the body. For example, bow one's head, bend one's back, roll one's legs outward, and irregular pedaling movements are all incorrect postures in riding.
The correct sitting posture of riding an exercise bike: lean forward slightly, straighten your arms, tighten your abdomen, adopt abdominal breathing, keep your legs parallel to the beam of the bike, keep your knees and hips in harmony, and pay attention to the riding rhythm.
Correct pedaling posture when riding an exercise bike: Correct pedaling should include four coherent movements: pedaling, pulling, lifting and pushing. First step on the sole of the foot, then retract the calf, then lift it and finally push it forward, thus completing a pedaling cycle. Pedaling with such rhythm can not only save physical strength, but also improve speed.
Correct method of exercise bike
The correct speed of riding an exercise bike
The amount of exercise, frequency and intensity are the three principles of exercise. For those who just started riding an exercise bike, it is suggested that you can find a suitable frequency first and then increase the amount of exercise. The average person tramples about 60 to 80 times a minute. Every ride requires 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.