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 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 cycle

When riding a bike, ride it for one to two minutes at medium and slow speed, then ride it for two minutes at 1.5 to twice the speed, then ride it at medium and slow speed, and then return to fast speed. This alternating cycle can improve the correct rate of trainers.

New Five-style Riding Method Efficient Fitness Core Muscle Strength Riding Method 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 gloves, one is anti-slip, and the other is to protect hands after falling.

2. Weight-bearing (backpack) training is not recommended. The main purpose of the cycle is duration. If you ride a bike with a heavy load, it may hurt your back and lumbar spine.

In any case, you need to do it 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.

Reduce fat