Key points of cycling to lose weight. People with heart disease are not suitable for cycling to lose weight. Cycling to lose weight is an important way for us to maintain our physical function, and the effect of losing weight is also very obvious. Riding a bike can lower your blood sugar. If you understand the key points of cycling to lose weight, then act quickly!

The key to losing weight by cycling is 1. Riding slowly on a flat road can't achieve the exercise effect. Using the ramp, we should work hard on pedaling, improve the heart rate and keep it within a certain range, which is the key to losing weight by riding. Cycling to lose weight is an excellent aerobic exercise, because the thighs keep moving, which promotes blood circulation and makes the body ingest a lot of hydrogen!

1, don't lift your hips when going uphill.

If there is a long gentle slope near your home, then this slope is an excellent cycling venue. However, if the road surface is too steep, not only the heart rate will be too fast, but also knee pain may be caused by excessive pedaling, so it is appropriate to choose a road surface with a gentle slope at will.

It is best to choose a road that takes 5 minutes to ride uphill. The essentials of pedaling are: don't leave your hips on the cushion, pedal hard with your feet, and don't change the speed.

2. When going downhill, let the pedal idle.

After riding uphill, I naturally want to catch my breath and rest my feet, but if I stop to rest at this time, my heart rate will return to normal, so I must continue my leg exercise. Try to let the pedal idle downhill without any power, but in this process, we must pay special attention to our own safety.

3. If the road slope is not enough, adjust the seat cushion to the lowest position.

Some people have muscular thighs, so it is effortless to climb a gentle slope by bike. When exercising, you may wish to adjust the height of the cushion to the lowest position to lower the position of the buttocks.

Cycling weight loss tips 2 Cycling weight loss can be done slowly, quickly, or both. Different riding methods have different effects on fitness and weight loss.

A long and slow journey

Heart rate is an important index of riding. If the heart rate exceeds 20 minutes and does not exceed 65% of the maximum heart rate, it will burn more fat to supply energy. So long-term slow riding is more suitable for people who want to lose weight.

Cycling to lose weight can be done at a medium speed.

In other words, controlling the heart rate to 60%-80% of the maximum heart rate is a good way to exercise the cardiopulmonary function and aerobic exercise ability of the human body, and can achieve the effect of improving the physical function level.

Losing weight by cycling can be done quickly.

Fast cycling can make people's heart rate reach more than 85% of the maximum heart rate. At this time, as long as the body is powered by the anaerobic glycolysis of glycogen, it can improve the anaerobic exercise ability of the whole body, especially the thigh muscles, and help us engage in higher-intensity exercise or persist in high-intensity exercise for a longer time. In addition, fast cycling also has great exercise value for cardiopulmonary function.

Cycling to lose weight can be a combination of fast riding and slow riding.

In addition to giving consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, it can also increase the fun of exercise. If you exercise under the guidance of a fitness coach and adopt a more reasonable speed and speed combination, you will achieve better fitness results.

You can lose weight by cycling with one pedal.

There are many reflection areas on the soles of people's feet, and riding with different parts of the feet touching the bicycle pedal can play the role of massaging acupuncture points. For example, when riding a bicycle with one pedal, the other foot does not exert force, and the bicycle is driven forward with one foot, and one pedal is pedaled 30-50 times at a time, which is more effective when going against the wind or uphill.

Riding equipment ensures basic safety.

1, riding helmet

That's a big mushroom on your head. Because it can protect the fragile head, it is a necessary equipment for cyclists. Anti-collision, anti-branch impact, anti-flying stone impact, rainwater diversion, ventilation speed. A helmet with a brim can protect against the sun. Sticking a reflective sign on the helmet can also prevent accidental collision when riding at night.

Now many people are worried about their big bellies. Both men and women often choose to do fitness exercises to relieve their stomachs. So, what sports can thin belly do? What are the precautions for exercise? Today, I will answer them for you one by one, so that you can learn thin belly sports.

What sports can thin belly do?

Top 1, sit-ups

Many people use sit-ups to lose weight, but they don't lose weight. Why? Why sit-ups are the most effective exercise for thin abdomen? This is because sit-ups are highly targeted, which can fully exercise the fat in the abdomen and make the loose fat in the abdomen firm, but the movements must be standard and the exercise should be moderate, otherwise the stomach may be sour the next day.

Correct sit-up exercises: lie on your back on the mat, bend your knees about 90 degrees, and put your feet flat on the ground. Hands can be placed behind your head or at your sides (the closer your hands are to your head, the stronger your abdominal muscles will be, and it will be more difficult to do actions. Beginners can put their hands behind their heads after strengthening their abdominal muscles. Use the strength of abdominal muscles to slowly pull up the body, exhale when you get up, and when the body rises to a thickness of about 10-20cm from the ground, tighten the abdominal muscles and pause for a moment, and finally slowly lower the body back to its original position.

Top2, belly dance

Belly dance is not only a form of leisure and performance, but also a very good sport. Especially for thin belly, belly dancing can increase the strength of abdominal muscles and the flexibility of the body, and it can also burn a lot of excess fat. 60 minutes of belly dancing can burn 330 calories, which is one of the most effective exercises to thin the belly.

The specific method of belly dancing is to raise your hands or put them on your waist, then keep other parts of your body still, and use the muscle strength of your waist and abdomen to drive your crotch to draw an "8" in the air. You can do this while watching TV at home. It doesn't need to be quick, but remember to put it in place and complete the "8" calligraphy and painting.

Top3, riding in the air

Cycling in the air is one of the most effective exercises to reduce stomach, because the legs need the help of waist and abdomen when exercising. The more in place, the more powerful the exercise on the waist and abdomen. However, it should also be noted that the exercise should not be too big, and it is best to do it before going to bed, and the effect will be better.

Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. It should be noted that it is best to straighten the instep when doing the action, and don't move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.

2. Riding glasses

A very cool riding equipment is especially effective when used with a helmet. In addition to the function of ordinary sports glasses, the function of riding glasses to block ultraviolet radiation deserves special attention. Most cyclists ride on the road. On sunny days, the road can reflect sunlight more than mud or grass. Because of different riding postures, cyclists have more time to look straight at the road than ordinary cyclists, and thus receive more ultraviolet reflection-long-term absorption of ultraviolet rays by eyes will cause cataracts! In addition, most friends who ride bicycles have the experience of tears in their eyes and foreign bodies in their eyes, right? Riding glasses can greatly protect your eyes from these injuries.

3. Mask and ear protection

These things are used when traveling in the face of sandstorms or cold weather. When buying, you should generally pay attention to whether they are breathable and whether the edges are airtight.

4. Bicycle coat

A piece of equipment with bright colors, tight upper body effect and obvious lines. Speed up, sweat, cycling clothes with bags at the back can hold things, long-sleeved cycling clothes can prevent your arms from getting sunburned, and velvet cycling clothes can keep you warm. The speed-increasing effect of cycling coat is very obvious, and friends who pursue speed can consider buying it. The perspiration effect and breathability of cycling jacket depend on the choice of fabric.

Step 5 ride a backpack

The cycling backpack is not big, but there are many compartments and small bags inside, each with its own uses. For example, the bottom cabin is used to hold water bags, and there are small holes next to it to facilitate the arrangement of straws; A large number of elastic bands are used in the tool kit to prevent various tools from colliding with each other; Helmets can generally be hung on the outside of backpacks, but they are also protected by isolation layers to prevent scratches. The backpack system of cycling backpack pays attention to lightness and breathability, and is equipped with chest lock and waist lock.