1. fitness function
(1) can prevent brain aging and improve the agility of nervous system. The research results of modern sports medicine show that cycling is a sport dominated by different sides, and alternating pedaling with two legs can develop the left and right brain functions at the same time to prevent premature aging and negligence.
(2) It can improve the cardiopulmonary function, exercise the muscle strength of lower limbs and enhance the whole body endurance. Cycling exercise has the same effect on visceral endurance exercise as swimming and running. This exercise not only benefits 3 pairs of joints and 26 pairs of lower limb muscles, but also benefits the muscles of neck, back, arms, abdomen, waist, groin and buttocks. Joints and ligaments have also been exercised accordingly.
(3) you can lose weight. When riding a bicycle, because of the periodic aerobic exercise, the exerciser consumes more calories, which can achieve significant weight loss effect.
(4) can improve sexual function. Riding a bicycle for 4-5 kilometers every day can stimulate the secretion of estrogen or androgen, enhance sexual ability and contribute to the harmony of husband and wife's sexual life. ?
(5) It can prolong life. According to the investigation and statistics of relevant international committees, among all kinds of occupations in the world, postmen have the longest life span, one of the reasons is that they often ride bicycles when delivering letters.
Cycling can be done not only outdoors but also indoors. When indoors, it is generally necessary to use special fitness equipment such as stationary bicycles or power bicycles. Conditional families can buy their own cars and put them on the closed balcony for this fitness activity. You can also use an old bicycle with double brackets, and you can hang the rear wheel of the bicycle and ride it after it is completely fixed. Carrying out this sport indoors can reduce riding injuries caused by traffic jams or uneven roads outdoors.
2. Precautions:
Pay attention to the correct riding posture when cycling. First, adjust the height and handle of the bicycle saddle. Adjusting the height of saddle can avoid abrasion or tumor-like hyperplasia of subcutaneous tissue on the inner side of thigh root. Adjusting the handle helps to find a good posture to avoid pain. When stepping on the pedal, the position of the foot must be appropriate and the force should be uniform. If the position of the foot is improper and the force distribution is uneven, it will cause pain in the ankle and knee joints. In addition, always change the position of the handle and pay attention to a certain rhythm. You can alternately take fast riding and slow riding.
3. Grasp the amount of exercise:
The amount of exercise for indoor cycling. Mainly depends on speed. The speed can be determined according to the number of pedaling per minute, and the symbolic riding distance per minute can also be calculated according to the circumference of bicycle wheels. Generally, after riding for a few minutes, you should stop and count the pulse rate within 1-2 seconds to master the amount of exercise. If the pulse rate is too fast, it means too much exercise, so slow down. If the pulse is slow, you should speed up. When you start to exercise by riding a stationary bike, it is usually 10-20 minutes, and then gradually increase the exercise time. In the first few days, you may feel lower limb muscle pain, but it will disappear after a few days. You can gradually extend the interval between elbow exercises to 30 minutes or more in the future. In addition, you can also increase the amount of exercise by increasing resistance. For power bicycles and stationary bicycles, it is very easy to increase resistance. If you exercise with an old bicycle, you can use the brakes to adjust a certain resistance to improve the exercise intensity.
If you have any fitness questions, you can ask our coach to answer them.
Question 2: Can I reduce thigh meat by riding an indoor bike? Yes, but you'd better pay attention to the method:
1. The most effective aerobic exercise is walking, cycling, cross-country skiing and climbing stairs.
It takes 30 minutes for each exercise. At least 35 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat.
2, swimming MINUS leg and hip fat: Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water area, or put on a life jacket to run at one end of the deep water area. The resistance of water will make the legs move more hard, but they don't have to bear the big shock like running on the ground.
3. Make a weight loss plan: Make a weight loss goal (ideal or standard weight).
4. Write a weight loss diary. Make a card or chart indicating the number of times you plan to lose weight and the completion.
5. Drink plenty of water. Drinking seven or eight cups of boiled water every day, without calories, can be the most suitable drink for dieting.
6. In the process of moderate dieting, don't "try" but "insist". Restrain your appetite in front of delicious food, enough is enough.
Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.
7. Eat lightly. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.
8. Eat fruits and vegetables regularly. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.
Especially apples, as we all know, "an apple a day keeps the doctor away". The edible function of apples has been confirmed by many scientists. Apple's weight loss reduces the calorie intake of the human body, and the insufficient part needs the accumulated calorie supply in the body. The so-called heat accumulated in the body is fat. When the excess fat in the body is consumed, people will naturally become thinner.
Precautions: a balanced diet. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.
Negative thermal balance. Please remember the principle of losing weight: the calorie intake must be less than your consumption.
Establish a good lifestyle. Please remember that you are learning a "lifestyle" and correcting your bad eating and living habits in the past. Lose weight with patience and perseverance, persistence is success!
Reduce calorie intake: If you reduce calorie intake 100 calories every day, you may lose 4 kg in about 5 weeks.
Change the food structure: change the food structure accordingly without reducing the food intake. Replace high-fat foods with fruits, vegetables and grains.
Don't eat too many drinks: use water instead of drinks.
Question 3: Where is the reduction for indoor spinning? Spinning bike is a kind of fitness equipment for whole body exercise. As long as you grasp the rhythm reasonably, you will soon have a good figure.
Question 4: Can you lose weight by cycling indoors? Indoor cycling was initiated by American personal trainer and extreme athlete JOHNNYG in 1980s. It is a unique and energetic indoor bicycle training course, which combines music and visual effects and is called rotation.
Spinning is an aerobic exercise, which can exercise the whole body. 15 is suitable for people aged 50. However, due to gorgeous lighting and high-decibel music, people who choose spinning bikes are concentrated between the ages of 20 and 45, mostly young white-collar workers. Spinning bike will consume a lot of energy and sweat a lot after exercise. At the same time, it also strengthens the strength of your legs, beautifies the shape of your lower limbs and improves the oxygen uptake of your body. Practice has proved that an effective 40-minute spinning training can consume about 500 calories.
If you want to lose weight, I personally think that you should exercise for at least 40~ 120 minutes every day. Personally, there are two kinds of energy in the body during exercise, one is glycogen and the other is fat. Just like spending money, glycogen is pocket money and fat is a deposit. The deposit can only be used when the pocket money is not enough, and the same is true for losing weight. In addition, weight loss should be combined with the adjustment of diet structure, eat less staple food and eat more protein. Hope to adopt, thank you.
Question 5: Can you lose weight by riding an indoor bike? You can lose weight.
Analysis:
Leg exercise is the main activity, and other muscles in other parts of the body also participate in the activity. In addition, sweat glands are also distributed in other parts of the body surface and will naturally sweat after activities.
Guiding opinions:
This can achieve the goal of losing weight, but we must stick to it and stick to it to gain something.
Question 6: Can indoor cycling play a role in losing weight? Sure, but if you stand on tiptoe, you can practice calf lines smoothly.
Question 7: Can I slim my thighs by riding an indoor bike? You mean spinning, yes, but it takes about two hours to keep fit and lose weight.
Question 8: Can I slim my legs by riding an indoor bike? Simply riding a bike can't stovepipe your legs, and it will make your leg muscles thicker. The following is for your reference:
1, beat the muscles: beat the tangled muscles to a soft level. Stick to slapping for about 10 minutes in the morning and evening every day, and slap with your fist, and the strength is within the range of not feeling uncomfortable. Beating can make fat burn and exercise, which is a kind of weight loss.
2, hot water immersion: can make the muscles relax naturally, and you can stop when you feel relaxed. In the case of relaxing leg muscles, the effect will be very good.
3, low-salt diet: eating too much salt will make muscles easy to edema and legs will appear thick. The food is light and less salt, and usually eat more fruits to keep the body from lacking nutrition. It is very harmful to skip meals in order to lose weight. Eat on time.
4, adhere to aerobic exercise: you can swim and jog, pay attention to the amplitude and frequency of the action, and proceed slowly. After exercise, do * * * exercise and pat slowly when the muscles are a little tight, which will reduce the production of muscles. Strenuous sports such as sprinting should be avoided as much as possible.
Question 9: Can I lose the fat on my legs by riding an indoor exercise bike? Yes, I've never ridden an exercise bike before, but I often run long distances. My legs are thin, except for muscles, but my calves are not thin. I guess riding an exercise bike should be no problem, hehe.
Question 10: How to use indoor bicycle stovepipe! Cycling is really a good aerobic exercise. If you ride an indoor bike, you should first keep the indoor air circulating and fresh. When riding, the gear should not be too high, it is facial muscles and explosive force. Choose low gear and practice at a constant speed, and come down once every half hour or so to exercise the whole body. Long-term riding is not good for the crotch, and the riding posture should be correct. Long-term practice posture has no harm to knees!