There are four stretching exercises that must be done after riding. Many people will ride in their spare time, and there are many benefits of riding, but it is best to do some stretching exercises after riding. Next, I'll take you through the four stretching exercises that you must do after riding.

Stretching actions that must be done after four cycles 1 First, stretch the front thigh.

1. Stretch the leg backward, bend the sole of your foot to the sky, grasp the ankle of the stretched leg with your hand, and pull the heel to the hip;

2. Knees point to the ground, close to the knees of the supporting legs;

3. You can hold the assistant with your hand, or balance it with your side lift.

Key points: the front side of the stretched thigh should have a feeling of acid swelling. Hold 15 seconds or more and exchange. Always keep breathing smoothly.

Second, the thighs extend backwards.

1. Put your legs and feet flat on an auxiliary object (you can use a railing-like object as an aid), and keep your knees as straight as possible;

2, the upper body leans forward close to the leg, and the hand can pull the railing to assist the force;

3. After keeping a few breathing beats, you can deepen the anteversion of the upper body and exhale when leaning forward hard until you reach your maximum tolerance at that time;

4. Always keep the support legs relaxed.

Key points: The back side of the stretched thigh should have a feeling of acid swelling. Put your hands on the support to keep balance, and change your feet after 15 seconds.

Third, the inner thigh stretches.

1, the body is in a sideways lunge posture (a slightly wider field needs stretching);

2, or support legs bent into a kneeling position, the upper body leans forward to the ground);

3. The legs are extended to the side, the thighs and calves are kept in a straight line, and the inner thighs point to the ground;

4. If the ligament is strong, you can also raise this action into a figure of eight, and the upper body needs to lean over and lie on the ground.

Key points: the stretched inner thigh should have a feeling of acid swelling. Hold 15 seconds or more and exchange.

Fourth, the lateral thigh stretching.

1, the body is in a semi-squatting position;

2. Stretch the legs horizontally on the supporting legs, with knees touching the ground;

3, the upper body leans forward to maintain balance, and the hand can be grasped or naturally drooped.

Note: the outer side of the stretched thigh should have a feeling of acid swelling. Hold 15 seconds or more and exchange. Always keep breathing smoothly. If you can't keep your balance, try to look at a fixed point.

Four stretching actions that must be done after riding 2 How important is stretching after riding?

1, relieve body aches after exercise.

Because lactic acid accumulates in the body after exercise, muscle soreness will occur 2-3 days after exercise. Adequate stretching in time after exercise can accelerate the elimination of lactic acid in the body and effectively improve body soreness.

Step 2 prevent muscle stiffness

After exercise, the muscles of the body are in a state of tension and congestion, and the muscles will be more tense and stiff than usual. If you don't stretch and relax in time, your muscles will be in a state of tension and rigidity for a long time. Over time, your muscles will get used to this state, and your body will become stiff and inflexible.

Step 3 accelerate detoxification

During exercise, a series of chemical reactions will occur in the body, producing some "garbage" in the body. Stretching after exercise can accelerate blood circulation, dredge veins, and accelerate the body's discharge of garbage generated during exercise.

4. Make your figure better.

Stretching after exercise can lengthen muscles and restore their elasticity. Sticking to stretching will make the body lines softer and smoother and the limbs more slender.

5, quickly restore physical strength

After exercise, the body will be in a state of tension and fatigue. At this time, the way to quickly restore physical strength is not to sit still, but to stretch. Stretching can quickly transport nutrients in the body to the needed tissues, while the body is at rest, achieving the effect of rapid recovery in the body.

6, accelerate the absorption of nutrients

About 30 minutes after exercise, you need to supplement your body with nutrition. Stretching in time after exercise is helpful to supplement nutrition after exercise, accelerate the absorption and utilization efficiency of nutrition, and make the body healthier and stronger.

The stretching time after exercise is between 5- 10 minutes. Pay attention to not only local stretching, but full-body stretching. After stretching, you should replenish nutrition to your body in time to avoid being more tired due to lack of nutrition.

Four stretching actions that must be done after riding. Is cycling good for fitness?

Cycling belongs to aerobic exercise, which is of great benefit to the enhancement of human heart and lung function. At the same time, because of the' movement' of various parts of the body, the exercise of lower limb muscles is also very obvious. People who ride regularly tend to have strong thighs and no excess fat. But also has a good exercise effect on other parts of the body such as back, arms and waist.

In addition, the fitness effects of cycling also include preventing brain aging, improving cardiopulmonary vitality and improving male sexual function. According to reliable statistics, the average life expectancy of people who often ride bicycles is longer than that of ordinary people.

Attention should be paid to cycling and fitness.

Any kind of exercise and fitness must be reasonable. Excessive exercise will not only fail to achieve fitness effect, but also lead to premature decline of physical function. For example, people who practice martial arts and gymnasts often have various health risks far beyond those of ordinary people.

For cycling exercise, it is relatively suitable for ordinary people to ride bicycles for 4 miles (about 6.4 kilometers) every day, which is 50% lower than that of people who don't ride bicycles. . Cycling for half an hour burns about 150 calories, obviously cycling to and from work is beneficial to lose weight; The indoor exercise of riding a stationary bicycle mainly depends on the 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 in order to master the amount of exercise. If the pulse rate is too fast, it means too much exercise, so slow down.

In addition, when doing cycling, pay attention to the correct riding posture. First, adjust the height and handle of the bicycle saddle. Adjusting the height of saddle can avoid the abrasion or tumor-like hyperplasia of subcutaneous tissue in the inner thigh root and private parts of women. 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.

Safe cycle code

Specific methods:

1. In any case, try to dress professionally. Helmet, cycling clothes and cycling pants are the best. The main purpose is to be different among cyclists, to make people notice you, and at the same time, not to treat you like a child driving at school.

In addition, a professional equipment will give you many discounts. The traffic police will block the motor vehicle and give you a sign to let you pass first. Even truck drivers will often take the initiative to slow down and watch you give way in a friendly way.

2. Red flashing taillights: When it gets dark, the taillights must be turned on. In the section where there is no dedicated non-motor vehicle lane, taillights should also be turned on during the day. When you ride in a mixed lane, the driver may not see you at all. Because when people's attention is focused on making phone calls and chatting, some non-critical information that the brain thinks will be filtered out. Only some "special" information will be perceived. This is the necessity of flashing taillights.

In the mixed lane of motor vehicles and non-motor vehicles, if you want to change lanes for more than half a meter or overtake from the outside, you must look back at the rear first. And the range of turning back must be large, and it is best to exaggerate the whole upper body. Not only can you see the back more clearly, but the most important thing is to let the driver behind you clearly see and remember the action and prepare in advance.

If you want to turn, you should not only look back, but also make a turning gesture according to the traffic rules.

However, the premise of turning around is that you must first make sure that there is no object in front of you that suddenly appears or brakes when you turn around.