Cycling exercise and fitness methods:
Power cycle method
That is, riding hard according to different situations, such as adjusting the gear and 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.
Benefits of cycling:
1. Bicycle is a tool to lose weight. According to statistics, a person weighing 75 kilograms can lose half a kilogram by riding 73 miles at a speed of 9.5 miles per hour, but he must persevere every day.
2, cycling, not only can lose weight, but also make your body more symmetrical and charming.
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. Cycling can not only compress blood activity through leg movement, but also draw notes from the end of blood vessels, but actually strengthen microvascular tissue at the same time, which is called collateral circulation. Strengthening blood vessels can protect you from the threat of age and keep you young forever.
Cycling can also prevent hypertension, sometimes more effective than drugs. It can also prevent obesity and arteriosclerosis and make bones strong.
The fitness benefits of cycling.
1, preventing hypertension
Cycling exercise is also good for preventing hypertension, and sometimes it is even more effective than drugs. Exercise thickens blood vessels, speeds up blood flow and naturally lowers blood pressure. At the same time, it has a good toughening effect on the flexibility of human bones.
Step 2 lose weight
Cycling exercise, because of the large amount of activity, fat and calorie consumption, so lose weight. In addition, it can make people's body shape more symmetrical and their muscles strong. According to statistics, a person weighing 75 kg can exercise at a speed of about 15 km per hour and ride for 8 hours or 120 km, and his weight can be halved, which is more perfect than any diet pills.
3. Cheerful spirit
In proper exercise, the human body can secrete a hormone, which can make people open-minded and cheerful. Cycling can produce this hormone. In fact, because of cycling, blood vessels are compressed, so blood circulation must be accelerated. In this way, the brain will take in more oxygen and people's thinking will be refreshed, especially after you ride for a while.
4. Strengthen blood vessels and strengthen the heart.
Bicycle is one of the best exercise tools to overcome heart function problems. The reason is that when riding a bicycle, the blood flow is compressed due to the continuous movement of the legs, and the blood is pumped back to the heart from the vascular endings, which enhances the heart function. At the same time, it also strengthens microvascular tissue, which is called "collateral circulation". Strengthening blood vessels can prevent arteriosclerosis, delay aging and keep vitality forever.
As we all know, people's blood vessels age with age, and the symptoms are that blood vessels are getting thinner and thinner, and the heart is getting worse and worse, especially in old age. This situation is getting worse and worse, and people are often at a loss. Cycling exercise, due to the acceleration of blood and smooth blood vessels, not only enhances the function of the heart, but also expands your heart. The heart is like the engine of a car, and riding is to maintain and strengthen the engine.
Wrong action of bicycle fitness
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 outward, bow head 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 "faster speed". If they ride 50 kilometers at once without riding a long distance, and only pursue speed and strength on the way, it will actually do great harm to their health and cause serious water accumulation 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.
Any kind of exercise can strengthen the body, but if you don't master the correct essentials, it may also have a negative impact, as well as riding a bike.
Matters needing attention in bicycle fitness
1, the most important thing to ride is to wear a helmet.
Because it is directly related to your life safety. It is necessary to check your equipment, brakes, lights and tire pressure before riding.
2. There must be a plan for riding.
We should work out the riding route and itinerary according to everyone's actual situation, and we should not blindly work out unrealistic itineraries, which will make everyone very tired and lose the fun of riding. Not only must you have the necessary tools for repairing cars and tires, but you should also have medical first aid items. Adequate preparation is the guarantee of a smooth ride.
Step 3 March in procession
For group travel and cycling, a formation should be formed, and a zigzag formation should be adopted. This can not only show the team style, but also save physical strength. Find an experienced person to lead the ride, control the speed, one by one, keep a safe distance, and someone will be responsible for finishing the work to prevent the rider from falling behind. Riding must abide by traffic laws and regulations, not retrograde, not "speeding", everyone must control the speed on the road, and must not compete for overtaking and racing, and pay attention to traffic safety.
4. Control the speed when going downhill.
Just after climbing hard, facing the long downhill, everyone wants to enjoy the feeling of speed and will get carried away, but at this time, the seeds of danger have been planted. You don't know whether the unknown road ahead is dangerous. Unless you want to perform trapeze, slow down and control everything.
Try not to catch up with the evening.
Because riding is mostly in the suburbs far away from the city, there are no street lights. Even if equipped with lighting system, due to unfamiliar road conditions and uncertain vehicles on the road, please try not to ride after dark. Unknown dangers are everywhere.
6. It is forbidden to ride a bike after drinking.
Cycling after drinking is as dangerous as driving after drinking. It is also an act of endangering others and oneself in a dangerous way, which can easily lead to tragedy. Therefore, we strongly oppose cycling after drinking.