1 First of all, you should choose a relatively flat road and ensure good lighting facilities and relatively few people.

Many people may have had exercise experience for a while, but the effect has not been obvious. That's because cycling is fast and slow, and it is impossible to guarantee a uniform speed. For beginners, it is reasonable to guarantee the speed of12-15km in advance. You have to ride at least 20 kilometers every day, so girls can reduce the amount of exercise relatively, and then increase the amount of exercise according to your effect and physical strength.

4 Choose when to rest according to the mileage. Generally, take a rest around 10 km, and the rest time should be controlled at 5- 10 minutes. Don't sit down during the break, just walk slowly. When drinking water, be careful not to swallow it in one gulp, just take a few sips.

When exercising, I suggest you eat oatmeal as a staple food, because oatmeal has the function of expanding abdomen and is more nutritious, which can replace three meals a day in the morning and evening. Adult men generally eat about 40 grams a meal, while women are relatively reduced. Edible method suggests soaking in warm milk.

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Matters needing attention

① How to judge whether exercise is effective? Beginners feel weak in their legs after exercise, and their thighs ache the next day, which will have an effect at this time.

② Be sure to bring all kinds of protective gear when exercising, and don't neglect safety because of saving trouble. In addition, if you like listening to music during riding, you must reduce the volume of music or not listen to music, because you must be able to hear nearby sounds during riding to ensure safety. Remember!

You can find 2-3 companions to exercise together, and it is easier for them to encourage each other!

Stretching after exercise is also very important, otherwise muscle legs may appear.

The stretching action is as follows:

It can be leg press, or it can be that the forefoot stands on the steps, the hind paw hangs, and then stands on tiptoe and stretches repeatedly. In short, the purpose is to lift the muscles vertically. In addition, you can also roll the wine bottle on the calf muscles to massage and relax.