1

simple and easy to do

Compared with aerobic exercise such as walking and running, the simplest thing is riding a bike. Because the seat of a bicycle can't fully support its own weight during exercise, it can exercise more than running.

2

The physical burden is light.

Walking race will bring about an impact of nearly 1.2 times the body weight in an instant, while running will bring about an impact of nearly 3 times. On the other hand, because the pedal of the bicycle leaves the ground, the impact on the ground is less than the weight, and the extra burden on joints such as ankles, knees and waist will not be increased. At the same time, because cycling is not easy to accumulate fatigue, it is conducive to persistence every day.

three

You can master it freely at your own pace.

The intensity of exercise can be controlled by yourself, which is also one of the benefits of cycling to lose weight. The key is the weight and speed of the gear, which can be controlled according to the physical condition and physical fitness of the day. Beginners can set the gear lighter and step on the accelerator slowly. On the other hand, we can increase the speed by increasing the gear, so as to increase the amount of exercise.

four

Can exercise the whole body muscles

Riding a bike seems simple, but it is actually exercising the muscles of the whole body. When pedaling, you can exercise quadriceps femoris on the thigh surface and gluteus maximus on the hip; The force transmitted by the pedal can exercise the triceps surae; Holding the handle with both hands can exercise the back muscles, as well as the upper wrist triceps and upper body muscles of both hands.

five

Can persist in a happy mood.

Continuous exercise for a long time can raise or lower the body temperature, leading to sweating. When sweat evaporates and deposits, the body temperature rises, so I feel very tired and want to stop exercising. At this time, cycling shows a unique advantage over running, because it is difficult to raise my body temperature because of exercise, so I can keep exercising for a long time.

Ride a bike to lose weight

1

Strength cycle method

First of all, you should start at 60% of your own speed for 5-7 minutes, and then observe your pulse every minute with a heart rate meter to keep it within the training range of cardiopulmonary function, so that you can not only lose weight, but also exercise the cardiovascular system.

2

Core muscle circulation

In the process of cycling, the hips leave the seat, but they don't stand up straight. At the same time, the core parts (waist and abdomen) exert force to control the balance of the body. In this way, you can exercise the strength of core muscles.

three

Power cycle method

According to different situations, ride a bicycle hard, for example, adjust the gear size when going uphill (only five-speed or ten-speed adjustable bicycles). This method can improve the muscle strength or endurance quality of legs.

four

Reduced-fat automobile law

Medium-speed riding generally lasts more than 40 minutes without interruption, and at the same time, we should pay attention to keeping regular breathing, which is very effective in reducing fat.

five

Intermittent cycle

When riding a bicycle, first ride at a moderate speed of 1-2 minutes, then ride at a speed of 1.5-2 times for 2 minutes, then ride at a moderate speed, and then return to a fast speed. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.

Pay attention to cycling to lose weight

1

The position of the car seat. When a person stands on the ground, lift one foot until the height of the thigh is parallel to the ground and the height of the seat is the same.

2

It is not recommended to ride a heavy-duty bicycle (carrying a backpack). The exercise of cycling is mainly lasting. If you ride a bicycle with a heavy load, you are likely to hurt your back and lumbar spine.

three

Wear professional sports gloves when exercising. First, it can prevent slipping. Second, it can protect your hands from being scratched when you fall.

four

No matter what kind of bike you ride, if you want to lose weight, you need to replenish water every 5- 10 minutes.