2. Intensity cycling method: firstly, it is required to ride at your 60% limit speed for five to seven minutes, and then observe your pulse every minute with a heart rate meter to keep it within the training range of cardiopulmonary function, so as to achieve the effect of exercising the cardiovascular system.
3. Power riding method: that is, riding hard according to different situations, such as adjusting the gear size when going uphill or uphill (limited to five-speed or ten-speed adjustable bicycles). This method can improve the muscle strength or endurance quality of legs.
4. Intermittent riding method: When riding, first ride for one to two minutes at medium and slow speed, then ride for two minutes at 1.5 to twice the speed, then ride at medium and slow speed, and then return to fast speed. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.
5. Core muscle strength riding: During riding, the hips leave the seat, but don't stand up straight. At the same time, the core parts (waist and abdomen) exert force to control the balance of the body. This method can be used to train the muscle strength of the core parts.
Tip:
1. Wear professional sports gloves when exercising, one is anti-slip, and the other is to protect your hands after falling.
2. It is not recommended to ride a heavy-duty bicycle (carrying a backpack) for training. Cycling mainly lasts for a long time. If you ride a bicycle with a heavy load, you may hurt your back and lumbar spine.
3. In any case, you need to replenish water every 5 to 10 minutes.
4. The position of the car seat. When a person stands on the ground, one leg is raised, and the height of the thigh is the same as that of the seat when it is parallel to the ground.
Source: Jane and Park/? do = more & amprid=462