Efficient riding fitness method
Aerobic cycling
Medium-speed cycling usually lasts about 30 minutes, and at the same time, we should pay attention to deepening breathing, which is very beneficial to the improvement of cardiopulmonary function and has special effects on weight loss.
Strength cycle method
First, you should specify the riding speed every time, and then control the riding speed by specifying your own pulse intensity, which can effectively exercise people's cardiovascular system.
Power cycle method
That is, riding hard according to different conditions such as uphill and downhill can effectively improve the strength or endurance quality of the legs and effectively prevent the occurrence of thigh bone diseases.
Intermittent cycle
When riding a bicycle, first slow down for a few minutes, then fast down for a few minutes, then slow down and then fast down, so as to exercise alternately, which can effectively exercise people's heart function.
Pedal bicycle
Using the arch of the arch of the foot, that is, Yongquan point, to contact the bicycle pedal for riding can play the role of * * * point. The specific method is: when pedaling with one foot, the other foot does not exert force, and the bicycle is driven forward with one foot, and pedaling with one foot for 30 to 50 times at a time, and the effect is better when exercising in the windward or uphill.
Advantages of bicycle fitness
1, exercise your heart and lungs quickly with little resistance.
To improve the cardiopulmonary function, we mainly choose the mode of low resistance and high speed, so that the cyclist's heart rate can reach more than 85% of the maximum heart rate. This can effectively exercise people's cardiovascular system and improve the endurance of all muscles, especially the thigh muscles.
2. Moderate resistance can reduce fat and weight.
In order to lose weight, cyclists can adjust the bicycle fitness equipment to moderate resistance, keep the cyclist's heart rate below 65% of the maximum heart rate, and ride for about 30 minutes continuously, so as to burn more fat and supply energy for cyclists. At the same time, cyclists should pay attention to deepening breathing, which is not only effective for losing weight, but also can improve cardiopulmonary function.
3. Speed and speed are combined to strengthen leg muscles.
The mode of bicycle fitness equipment can be adjusted, such as uphill and downhill. By adjusting the mode, you can ride slowly for a few minutes and then quickly for a few minutes, which can improve the strength and endurance of legs, effectively prevent thigh bone diseases, effectively exercise people's heart function, and increase the freshness and fun of exercise.
Key points of bicycle fitness
1, fast riding
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.
2. The combination of speed and speed
The combination of fast and slow riding can not only give consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, but 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.
Step 3 ride at a medium speed
Middle-speed cycling, that is, controlling the heart rate to 65%-85% of the maximum heart rate, is a good way to exercise cardiopulmonary function and aerobic exercise ability.
Step 4 ride slowly for a long time
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. People who have seen it will also see: