Why is cycling an effective aerobic exercise to lose weight?
1. As a means of transportation for modern people, bicycles are easy to learn and do not need extra special skills.
2. Pedaling exercise can fully exercise the muscles below the buttocks, and the muscles of the lower body account for 70% of the whole body, which can effectively eliminate the edema of the lower body.
3. Riding a bicycle for a long time in time every day can minimize the damage to muscles and avoid the problems caused by excessive exercise.
Compared with walking and jogging, which are also popular choices for aerobic exercise, it has a sense of speed and makes the whole body move.
Cycling to lose weight schedule:
Drink a glass of water after getting up at seven o'clock to clear the intestines and activate metabolism in the body.
At 7: 30, try to choose foods that can contain glucose, such as rice, as breakfast to replenish energy for your body. However, the component is reduced to 1/3 as usual to avoid the accumulation of residual energy in the body.
At 8:00, if you are not far from home, you can try to go to work and school by bike and choose the usual route, but pay attention to the fact that the road surface is preferably flat. If it's far, do a 15 minute ride before class.
12:00 Pay attention to the reduction of carbohydrate in lunch, preferably the original 1/3. Have a rest after dinner and ride a bike for 20 minutes.
/kloc-school ends at 0/7: 00, and it takes about 0/5 minutes for people who live far away to get home.
/kloc-after 0/8: 00, take a walk in the nearby park before meals as a finishing touch and relaxation after strenuous exercise.
19:00 The amount of dinner should be relatively reduced, and it is also good to eat low-calorie foods such as vegetables and snack on salads at night.
If you are busy from Monday to Friday, doing in-situ pedaling exercise at home can also achieve better results. On Saturday and Sunday, about three or five friends went to the suburban park to breathe fresh air and try more intensive long-distance cycling. This is a healthy and relaxing outdoor activity.
What muscles can I exercise by riding a bike?
1. The biceps brachii and triceps brachii of both arms can be stretched and the meat is tightened.
2. Tightening the hips Sitting on the seat, the abdominal muscles can repel the fat on the small belly.
3. Not only the quadriceps femoris can be remolded, but also the gluteus maximus can be remolded.
4. The fat on soleus muscle and gastrocnemius muscle is fully burned, the radish leg disappears, and the calf naturally becomes slender.
Step 1
1. Cycling is a continuous exercise. At the beginning, you don't need too much strength, otherwise you will make your body tired and your muscles ache. Just add a little time every day.
It is important to keep a relaxed mood. Try to take cycling as a relaxing activity. If it is too intense, you can only burn sugar, but not the body fat.
Second step
1. Bicycles equipped with transmission devices can increase the number of wheel revolutions, and 1 min can reach 60-65 times, making it easier to lose weight.
2. When riding with friends, avoid chatting while riding, which will consume energy and reduce the exercise effect. At the same time, it will make your breathing difficult and your body tired faster.
Sometimes we can't help stuttering some snacks or high-calorie food, so we can use cycling to consume all the excess calories! The food in the picture above includes eggs (10 minutes), biscuits (15 minutes), rice balls (25 minutes), puffs (35 minutes), fried rice (40 minutes), ham bread (50 minutes), chocolate (60 minutes) and pasta (60 minutes).
Ride a bike to lose weight and lose weight efficiently.
1. If you are not hungry, it is very effective to ride a bike on an empty stomach.
2. Supplementing water is very important to improve metabolic rate. Stopping to drink water every 15 minutes is not only better than replenishing water in one breath, but also can effectively avoid dehydration.
3. The speed of cycling is not directly related to the effect of heat consumption. Riding slowly at your favorite speed can make the fat burn more fully.
4. Spend a little time riding a bike at ordinary times, and it will be strengthened on weekends. The intensity is 1-2 hours a day.