1, riding posture

The wrong riding posture not only affects the exercise effect, but also easily causes harm to the body. For example, legs out, nodding and bowing are all incorrect postures. 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.

Step 2 act

It is generally believed that the so-called pedal means that the foot steps down and the wheel turns. In fact, the 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.

3. Speed

Many young people are eager to ride far and fast, for example, riding 50 kilometers at once instead of riding a long distance, and only pursuing speed and strength on the way. This is actually very harmful to the body. In severe cases, there will be water in the knees. Momentum, frequency and intensity are the three principles of motion. Beginners are advised to find the right frequency before increasing the amount of exercise. Ordinary people pedal 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.

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.

Besides this outdoor bike, there is also an indoor bike. It is cheaper to keep in good health with this kind of indoor bicycle, so we should pay attention to the usage norms of these bicycles. If we are using them for the first time, we suggest that you consult the coach in the gym and exercise under professional guidance.