Riding a bicycle to keep fit efficiently, our timely exercise is more conducive to promoting blood circulation, and we should also pay attention to supplementing water during exercise. Regular exercise is conducive to enhancing our cardiopulmonary function, and exercise can prevent the "three highs". Understand that cycling is efficient in fitness, then act quickly!
Riding a bicycle to keep fit efficiently 1 ■ Fat-reducing riding method
Moderate-speed riding generally requires continuous riding for more than 40 minutes, while paying attention to regular breathing, which is very effective for reducing fat.
■ strength cycle method
First, it is required to ride at your 60% speed limit 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.
■ Power cycle method
That is, riding hard according to different situations, such as adjusting the gear size (limited to five-speed or ten-speed adjustable bicycles) when going uphill or uphill, can improve the muscle strength or endurance quality of both legs.
■ Intermittent circulation
When riding a bike, first ride it at medium and slow speed for one or two minutes, then ride it at 1 for two minutes, five or two times, then ride it at medium and slow speed, and then return to fast speed. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.
■ Core muscle circulation
During riding, the hips leave the seat, but they 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). The exercise of cycling is mainly lasting. 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.
Riding Efficient Fitness 2 Aerobic Riding Method-Middle-speed cycling usually lasts about 30 minutes, while paying attention to deepening breathing is very beneficial to the improvement of cardiopulmonary function and has special effects on weight loss.
Strength riding method-plastic legs: that is, riding hard according to different situations such as uphill and downhill can effectively improve the strength or endurance of legs and effectively prevent thigh bone diseases.
Strengthen cycling-strengthen the cardiovascular system: first specify the speed of each ride, and then control the riding speed according to your pulse frequency, which can effectively exercise people's cardiovascular system.
Intermittent riding method-exercise heart function: when riding, slowly ride for a few minutes, then quickly ride for a few minutes, then slowly and then quickly, so alternately cycling can effectively exercise heart function.
Foot stepping method-massage acupoints: touching the pedal with the center of the foot can play the role of massaging acupoints. Specific practice: step on the bicycle with a single pedal, 30 to 50 times at a time.
This weight-loss method of rotating cycling not only makes cycling more interesting, but also inhibits fatigue and body aches caused by long-term cycling. Lose weight, lose weight, sometimes play tricks.
The above content is today's introduction about how to lose weight by cycling. I hope everyone can understand the knowledge. Cycling is considered as a good fitness program to lose weight. I hope that everyone can prove that cycling has a weight loss effect through actual activities and feelings. At the same time, I also hope that everyone's exercise intensity and time must be controlled.