Practice thighs
The quadriceps femoris (the four muscles in the front of the thigh) plays an important role in riding. Every time you go down the steps, they push your legs and knees strongly.
When your foot strokes through the lowest point of the circle, the gluteus maximus (located in the buttocks) participates and gets exercise.
When you bend your knees while pedaling, you will use the hind leg muscles (located at the back of your thighs). Moreover, in the process of drawing a circle with the pedal, every time you draw backwards and pull up after the lowest point, the muscles behind your legs can get the best training.
Exercise the calf
The effect of calf exercise depends on where you put the pedal: if you put the forefoot on the pedal and step on it to draw a circle, the effect of calf exercise is much higher than that of heel. If the middle part of the pedal is placed on the pedal, the exercise effect is only moderate. The posterior calf muscles (located in the posterior calf) will continuously transmit the strength generated by the quadriceps femoris in the anterior thigh and the posterior calf muscles in the posterior thigh through the foot plate and toes, especially when the pedal is rowed to the lowest point closest to the ground, the posterior calf muscles can get the best training.
Exercise core muscles
Cycling helps to shape a flat belly without fat, because the abdominal muscles can be exercised when riding.
You can exercise the core muscles of your body when riding. Core muscles refer to the muscles of the back and abdomen, which help your body to sit down while riding. Correct riding posture can exercise the core muscles: straight back, no shrug, and abdomen. This posture is ergonomic, which can avoid fatigue and sports injury, and can also act on leg muscles to the maximum extent.
Exercise your shoulders and arms.
Although the legs are the main source of strength when riding, the shoulders and arms should also contribute. These two parts not only control the direction and brake when riding, but also support the triceps and biceps of your upper body, shoulders and arms to help your body maintain stability and balance.
When riding, the action of holding the handlebar and pinching the brake can use the muscles of the forearm. The process of continuously supporting the weight of the body is equivalent to maintaining a push-up posture, especially exercising the upper arms and shoulders.
When you speed up or climb a mountain, your biceps brachii, triceps brachii and latissimus dorsi will get more exercise. These three groups of muscles generate downward force, so that you can continuously transmit power to your pedal. At the same time, the core muscles (latissimus dorsi+abdominal muscles) not only strive to support your spine, but also ensure that the strength generated by the upper body muscles is effectively transmitted to the legs.