Riding hard according to different situations, such as adjusting the gear size when going uphill or downhill, can effectively improve the muscle strength and endurance of both legs.

Fat-reducing cycling

It means riding at a medium speed. Generally speaking, you need to ride for more than 40 minutes continuously, and you need to pay attention to regular breathing, which is very beneficial to reduce body fat.

Core muscle circulation

Refers to the process of riding a bicycle, the hips leave the seat, but don't stand up straight, and at the same time control the human body with the waist and abdomen, so that the muscle strength of the waist and abdomen can be effectively exercised.

Strength cycle method

It is required to ride a bicycle at your 60% speed limit for 5-7 minutes, and at the same time, you need to observe your pulse every minute with a heart rate meter to keep your heart rate within the cardiopulmonary function training area. This will not only exercise your cardiovascular system, but also effectively burn fat and lose weight.

Intermittent cycle

When riding a bicycle, you should ride at a medium speed of 1-2 minutes, then ride at a speed of 1.5-2 times for 2 minutes, then ride at a medium speed, and then return to the fast speed. This kind of cycling exercise can not only improve the adaptability of human body to aerobic exercise, but also burn fat and lose weight better.