Cycling is the most effective posture to lose weight. There are many fitness equipment in the gym. Among all kinds of fitness equipment, cycling is still relatively common. Cycling is good aerobic exercise. Now share the most effective posture to lose weight by cycling.

1 Aerobic cycling: the most effective riding posture to lose weight

Aerobic cycling requires continuous cycling for at least 30 minutes at a moderate speed, while paying attention to deepening breathing. This method is very beneficial to the improvement of cardiopulmonary function and help to lose weight. This is because the metabolic mode of the human body is mainly sugar metabolism 30 minutes before exercise, and it starts to consume fat 30 minutes later, so friends who want to lose weight must not "give up halfway".

Intermittent cycle

This is a training method that relies on the alternation of speed and speed to effectively exercise human heart function. In the process of riding, you ride slowly for a few minutes first, and then ride quickly for a few minutes, which is similar to "running and walking alternately" in running training. However, the "fast" here is not an arbitrary speed. Only reaching the intensity of exercise heart rate is really effective, otherwise it is a waste of effort.

"Armed to the teeth" to prevent injury

Compared with other sports, riding can enjoy the beautiful scenery of nature while exercising, which can kill two birds with one stone, but this sports feature also puts forward higher requirements for the safety protection of cyclists themselves.

First of all, professional protective equipment should be equipped, such as helmets, glasses, clothing, gloves, shoes and so on. Professional shoes are hard-soled, which can reduce the pain and concentrate all the pedaling force on the pedal. Secondly, we should pay attention to replenish the water containing electrolyte in time during long-distance riding. White water is not easily absorbed quickly, and the more you drink it, the more thirsty you become. In severe cases, it will cause organ compression and lead to "water poisoning".

In addition to sports drinks, you can buy a bag of rehydration salt from the drugstore and add 1 liter of water, or you can use 1 0g of glucose and 2-3g of salt to make1liter of water. Finally, pay attention to the length and height of the frame to match your figure, otherwise it will not only directly lead to incorrect riding posture, affect riding speed, but also cause damage to your back, legs and upper limbs.

Correct posture is the most important thing.

Stretching your legs, shaking your head and bowing are probably the most common riding postures. However, Captain Sun reminded cyclists that the wrong riding method not only affects the exercise effect, but also easily causes harm to the body. The correct posture should be that the arms of the body are straight, the abdomen is tightened, abdominal breathing is adopted, the legs are parallel to the crossbeam or slightly buckled inward, the knees and hips are in harmony, the body should not swing from side to side, and the riding rhythm should be grasped.

In addition, the posture of pedaling is also very important. "It is generally believed that the so-called pedaling means that the foot steps down and the pedal rotates once to drive the flywheel forward, but the correct pedaling should be divided into four coherent actions: pedaling, pulling, lifting and pushing." Shi bo, a professional coach, said: "The sole of the foot is stepped down first, then the calf is contracted and pulled, then lifted, and finally pushed forward, which is exactly a 360-degree pedal cycle. Such a rhythmic step can not only save physical strength, but also improve speed. "

First, the impact on the body.

According to the test results, overweight people will obviously lose weight by cycling for a period of time, but in order to achieve significant results, they must persevere and exercise every day. Therefore, cycling is an effective tool to control heat and lose weight. Riding can not only lose weight by thermal control, but also make your figure symmetrical and charming. Moreover, the survey also found that friends who diet to lose weight with cycling or other aerobic exercise have better weight loss effect than those who rely solely on dieting and heat control.

Second, the emotional impact.

Cycling can produce a hormone that makes people cheerful and happy, which helps to improve a person's mood and makes people feel very free and carefree. The reason is that cycling can compress blood vessels, accelerate blood circulation, and then increase the oxygen content in the brain blood, making the whole person feel very awake. Therefore, it is not only a kind of exercise to control heat and lose weight, but also an exile that pleases the soul.

Third, the impact on the heart.

Research reports show that more than half of the people in the world die of heart disease. Cyclic thermal control is also considered as one of the best tools to overcome cardiac insufficiency. Habitual cycling can slowly enlarge the heart, prevent the blood vessels from getting thinner and thinner, and prevent the heart from aging and functional degradation. Generally, this kind of influence is most experienced in middle-aged and elderly people. Riding a bike can not only strengthen the heart, but also strengthen the microvascular tissue, helping you stay young forever.

Cycling for a long time can speed up people's blood circulation and improve people's mood. And for friends with cardiac insufficiency, proper cycling exercise can also effectively prevent and treat heart disease and improve the function of cardiovascular and cerebrovascular diseases. Only when riding a bike will you sweat a lot. At this time, you should replenish your body in time.

The most effective posture to lose weight by cycling II. Which is better to lose weight, cycling or running?

1, cycling and running can help you lose weight. Theoretically, running consumes more calories, fat and fat than cycling. This means that, to some extent, running is better than cycling.

2, jogging is the best choice for running to lose weight, so that you can make full use of the energy of sugar decomposition in the body, which can better consume fat and promote weight loss; In addition, you should pay attention to your posture when running, and your feet will land first and then reach the soles of your feet. This will not cause the toes to land first, but will make the calves and some thighs grow muscles.

3. If you want to lose weight by cycling, you should pay attention to riding a light bike or shifting to a light gear, and don't pedal hard during cycling, which will exercise your leg muscles and make your legs thicker. In short, if you want to lose weight effectively by riding, you must ride slowly with a small load.

4, running to lose weight must insist on running for more than half an hour to be effective. After running for 20 minutes, the body began to burn fat. If you want to lose weight, you must continue jogging for more than half an hour. In addition, the daily running time can be adjusted according to your daily routine, and you only need to ensure that each exercise lasts for half an hour.

5, cycling to lose weight, we must pay attention to the duration of each ride for more than 40 minutes, of course, it is best not to ride a bike for more than 1 hour. Riding for less than 40 minutes can't guarantee effective fat burning, and riding for more than 1 hour is easy to cause harm to the body.