How to ride a bike in life can help you keep fit. In daily life, there are many ways to keep healthy, among which cycling is very common, because cycling is good for your health. Let's share how cycling can help you keep fit in your life. Let's have a look.
How to ride a bike in life can help you keep fit.
1, fat-reducing riding method: moderate-speed riding, generally continuous riding for more than 40 minutes, while paying attention to regular breathing, is very effective for reducing fat.
2. Intensified cycling method: firstly, it is required to ride for five to seven minutes at the limit speed of 60%, and then observe your pulse every minute with a heart rate meter to keep it within the training interval of cardiopulmonary function, so as to achieve the effect of exercising the cardiovascular system.
3. Power riding method: that is, riding hard according to different situations, such as adjusting the gear size when going uphill or uphill (limited to five-speed or ten-speed adjustable bicycles). This method can improve the muscle strength or endurance quality of legs.
4. Intermittent riding method: When riding, first ride for one to two minutes at medium and slow speed, then ride for two minutes at 1.5 to twice the speed, then ride at medium and slow speed, and then return to fast speed. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.
5. Core muscle strength riding: During riding, the hips leave the seat, but 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.
point out
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. No matter what kind of bike you ride, you need to replenish water every 5 to 10 minutes if you want to lose weight.
How to ride a bike in life can help you keep fit.
1, strength cycle method
One is to specify the riding speed at a time. Second, controlling the riding speed by adjusting your pulse intensity can effectively exercise people's cardiovascular system.
2. Intermittent circulation method
Riding slowly for a few minutes first, then riding fast for a few minutes, and riding several times alternately can also effectively exercise people's heart function.
3. Power cycle method
Hard riding according to different situations can effectively improve the strength or endurance quality of legs and prevent the occurrence of thigh bone diseases.
4. Aerobic cycling
It usually takes about 30 minutes to ride at a medium speed. When exercising in this way, we should pay attention to deepening breathing, which is conducive to the improvement of cardiopulmonary function.
5. Arch circulation method
Touch the pedal of the bicycle with the foot center (the foot center is Yongquan point). Treading with the soles of your feet may play a role in massaging Yongquan point. Pedal alternately with both feet. When pedaling with the left foot, the right foot does not exert force. When pedaling with the right foot, the left foot does not exert force. One foot drives the bicycle forward, pedaling 30 to 50 times at a time, and the effect is best when moving against the wind or uphill.
The above five riding methods are not only good for fitness, but also have a certain exercise effect on slimming and stovepipe.
What are the advantages of riding a bike?
Riding a bike can not only lose weight, but also make your figure more symmetrical and charming. People who lose weight through exercise, or people who diet while exercising, are in better shape and more attractive than those who only diet first. I don't know how to describe "more charming", but in fact, the strong muscles brought by exercise and the tiny ankles exercised by cycling are much better than the skinny blue blood diet! Proper exercise can secrete a hormone, which makes you feel happy and cheerful. According to experience, we know that cycling can produce this hormone.
2. Bicycle is one of the best tools to overcome heart function problems. More than half of the people in the world die of heart disease. Riding a bicycle can not only compress the blood flow through the movement of the legs, but also draw the notes back to the heart from the vascular endings. In fact, it also strengthens microvascular tissue, which is called "collateral circulation". Strengthening blood vessels can protect you from the threat of age and keep you young forever.
Habitual cycling can broaden your mind. Otherwise, the blood vessels will become thinner and thinner, and the heart will deteriorate. In your later years, you will experience the troubles it brings, and then you will find how perfect riding is. Cycling is a sport that needs a lot of oxygen. There was once an old man who finished riding 460 kilometers in six days. He said: "Old people should exercise at least three times a week to strengthen their hearts and restore normal function. You should let your heart beat violently, but not for long. In this way, it will be able to adapt to emergencies, such as catching up with a car or resisting difficulties. "