Bicycle is a popular fitness sport suitable for the present. Environmental protection can also exercise to lose weight. But many people will have backache and knee pain when riding bicycles. What should I do if my knee hurts when riding a bike? What are the precautions when riding a bicycle downhill? Let's have a look.

How to prevent back pain when riding a bicycle 1 During riding a bicycle, incorrect riding posture or other factors may cause knee pain or back pain when riding a bicycle. Here I will introduce some ways to prevent back pain when riding a bike.

Riding a bike has the secret to prevent back pain.

Secret 1: Correct sitting posture

Cherish the sitting posture of the back.

For beginners and tourists who just want to relax by cycling, the more reasonable cushion position is the shorter upper tube; The height difference between the seat cushion and the handlebar is very small. Knights with back problems should also choose this sitting position, because this sitting position can reduce the burden on back muscles.

After routine training, the height of the handle can be reduced. But it should be noted that every change should be gradually adapted. The difference of half a centimeter has a great influence.

Trained people sit.

The muscles of the back can adapt to the people who ride heavy loads, and you can try the posture of the upper body moving forward. Riding for a long time makes the upper body have to stretch forward, so the center of gravity of the body moves forward, making the shoulder muscles too heavy.

The height difference between the seat cushion and the handlebar also forces the upper body downward, which increases the burden on the back muscles. This sitting posture is not suitable for beginners and knights with back problems. For sports car drivers, this posture can reduce wind resistance.

Tip 2: Stretch.

Shoulder rotation is an ideal warm-up exercise before every outing or daily training course. Feet are hip width apart, and one arm moves forward to drive the shoulder to rotate. This can relax the shoulder muscles and make the blood flow smoothly throughout the back. The other hand is easily placed on the hip bone.

Shoulder movement

The exercise of stretching the scapular muscles. Move the bent arm back to the height of the throat, put the other hand close to the elbow joint, and press the arm back until you feel a tension between your shoulders, which can enhance the stretching effect. Be careful not to sprain your spine.

Trapezoidal muscle movement

Stretching trapezius muscle is a movement between neck and scapula. Choose a standing posture with your feet shoulder width, with your head tilted to one side and one hand on one side of your head. 1~3 after the exercise, stretch your head to one side until you feel the muscles on the side of your neck stretched. Remember to keep your back straight and your shoulders relaxed.

Windmill movement

Feet apart and hip width apart. One arm carefully rotates forward and the other backward. Look ahead. Rotating the arm back and forth in the opposite direction can not only relax the tense shoulder and neck muscles, but also promote blood circulation.

Neck stretching exercise

This training will enable you to stretch your neck muscles. Please turn your head to one side as far as possible, put your hands on your head and carefully press your chin against your shoulders. Remember to move very slowly and carefully, with your back straight and your shoulders relaxed.

Great stretching exercise

This exercise can only be done if you don't have the problem of your spine leaning forward too much. Put your hands on your hips, head back and look at the ceiling. Fully stretch your chest when inhaling. This will relax the whole back muscles.

We all know that aerobic exercise is the first choice to lose weight, and swimming is one of them. The benefits of swimming can not only reduce weight, but also enhance respiratory and cardiopulmonary functions. But some warm-up exercises before swimming still need to be correctly understood. Today, I introduce some swimming knowledge from butterfly swimming skills and so on.

Types of kicking methods for bicycles

1, freestyle pedaling method

At present, some excellent athletes mostly use freestyle pedaling. This pedaling method is that the ankle joint angle changes according to different parts during the foot rotation.

Freestyle pedaling conforms to the principle of mechanics, and the direction of force is consistent with the circumferential tangent formed when pedaling rotates, which reduces the range of motion of knee joint and thigh, helps to improve pedaling frequency, naturally passes through the critical area and reduces dead point. The thigh muscles can also be relatively relaxed. But this kind of trampling method is difficult to master.

2, toe down pedaling method

Its pedaling feature is that the toes are always downward during the whole pedaling rotation process. This method has a small range of ankle movement, which is conducive to improving the frequency and easy to master, but the leg muscles are always in a state of tension, which is not conducive to naturally passing through the critical area.

3. Heel downward pedaling method

The heel downward push method is that the toes are slightly upward and the heels are 8~ 15 degrees downward. This method is rarely used in normal riding, and only a few people use the heel-down pedaling method when they are excessively adjusted and forced during riding. Its characteristic is that the muscles change their exertion state in a short time and get a short rest to achieve the purpose of restoring muscle fatigue.

What should I do if my knee hurts when riding a bike?

cause analysis

1, too high a cushion will cause lateral knee pain.

2. If the cushion is too low, it will cause pain on the inside of the knee.

3. Heavy pedaling will cause pain behind the kneecap, and the tender point is on the kneecap.

4. The main reason is that the riding posture is incorrect, so avoid riding with the outer 8-character or the inner 8-character.

If the car is set too high, it is said that the leg is stretched too straight when pedaling, which will also cause knee injury.

What should I pay attention to when riding a bike?

1, the inner thigh rubs the seat cushion, which is easy to cause skin abrasion; Local sweating is prone to immersion dermatitis. Therefore, after riding for a certain distance, you should get off and rest to dry.

2. The car cushion leans on the lower limbs for a long time, oppressing the prostate, scrotum and urethra. It is easy to cause congestion, poor urination and easy reproduction of bacteria. Therefore, you should get off the bus for about 60 minutes on the way, relax the oppression and urinate in time. Besides general bathing and cleaning, you should also soak your hips in warm water for 10~ 15 minutes, which is equivalent to hot compress.

3. Holding the handlebars with both hands, the nerves in the ischium and pubic bone are compressed, and it is easy to be numb for too long. Therefore, you should wear gloves when riding a bike, preferably elastic, and the holding angle and method of your hands should be changed frequently; When sitting, you should also change the "focus" from front to back, left and right, which is conducive to improving the blood circulation of local tissues and relaxing muscles.

4. The seat should be elastic and soft. The height of the seat is lower than that of the handlebar (faucet). The front end of the seat leans forward slightly with a cushion on it. Tourist cyclists should not pursue the design requirements based on racing speed, but should pay attention to comfort and hygiene.

5, women's menstrual period is generally not suitable for cycling long-distance travel, such as the usual exercise foundation, personal physical condition is good, there is no need to ban.

6. People with certain diseases should not travel by bike. If you have a history of concussion, inflammation, hernia, hemorrhoids, color blindness, high myopia, pregnant women, menstrual women, etc.

7. prevent cycling from falling. Be careful when traveling long distances by bike. You are most likely to fall down on steep slopes and sharp turns. In case it happens, take the right posture to protect your body and avoid falling. Throw away the car at once and people will fall to the other side.

The muscles of the whole body should be tight, and try to touch the ground with a part of your body. Never touch the ground with one hand, one foot or one shoulder. Never let your head touch the ground first. In order to do this, we should strengthen practice and learn protective skills before going out.

The exercise method is that the body is upright, the upper and lower limbs are stretched forward, the arm touches the ground quickly, the right elbow joint is bent, the body leans to the right and rolls from the arm to the left shoulder. The movements should be agile and coherent, and you should exercise every day until you are proficient.

8. The most common falls on bicycles are bruises, dislocations and contusions. Abrasions are abrasions and bleeding skin tissue, or oozing tissue fluid. Small-area abrasions can be locally smeared with mercuric chloride or purple syrup without dressing.

If there are scratches near the joint, apply some anti-inflammatory ointment to the wound to wrap it up, because the exposed place is easy to dry and crack, which will affect the activity. Once an infection occurs, it will spread to the joints. For facial abrasions, use some mercuric chloride instead of purple liquid.

Matters needing attention when riding a bicycle downhill

1, control speed

On familiar roads, the road conditions are good (such as Xintian North Line), and the speed should not exceed 40km/h, so slow down in advance when turning. If you are unfamiliar or the road conditions are not very good, it is recommended not to exceed 25 km/h, so that you can control the car in case of emergency (oncoming car, potholes on the road, sand and stones, etc.). ).

2, master skilled braking technology.

I won't say this. Brake. Novices can brake together. After proficiency, they can brake the front and rear brakes or separate the front brakes. Remember that the effect of front braking is much better than that of rear braking. When braking, the center of gravity moves backward, and both hands are straight to hold the handlebar. As long as the brakes are not pinched to death, there will be no rollover problem.

3, the spirit should be highly concentrated

Pay close attention to the road conditions, road signs and vehicles ahead. It is not recommended to listen to headphones and other distractions when going downhill.

4. Obey the traffic rules

Don't ride in another lane, especially when turning. Pull over as far as possible while ensuring safety.

You must wear a helmet.

I won't say much about this, just a little. Don't use a helmet that you touched once. It has fulfilled its mission. It is worthwhile to spend money on new ones.

6. Keep a safe distance.

I taught it when I was learning to drive, 30 yards, 30 meters. My suggestion is 50 meters. Don't ride side by side, don't talk.

7. Don't make small moves.

It is forbidden to leave the handlebars with both hands or one hand, answer or dial the mobile phone, turn around when turning, wave and other actions that endanger riding safety. Nothing is more important than life.

Conclusion: The above is my general knowledge about matters needing attention and prevention of riding injury when riding downhill. When choosing fitness, everyone must know it properly and take their own protective and preventive measures in time. Once you feel unwell, you should stop cycling to reduce the chance of injury.

How to prevent low back pain by riding a bike? Back pain is the most common problem for mountain bike enthusiasts, and both novice and professional players will complain. Dr Edward Shang, an expert in mountain bike magazine, tells us how to avoid back pain and how to make your back strong.

Even professional players have backache. Regina Stiefl, a world-class downhill cyclist, recalled: "Every early spring, when I was doing intensive training and cycling frequently, my waist always hurt."

Mountain bike beginners often experience severe back pain after the first journey: severe neck and back pain and lumbar pain. "Mountaineering games bring fun? Is it healthy? " Novices often shake their heads suspiciously, asking themselves and answering questions. More than 50% of knights complain of low back pain.

1, mountaineering

Suitable for people: IT people who work in dark computer rooms.

Reason: IT people are in the closed computer room all day, and are troubled by the turbid gas and radiation emitted by the computer all day. If you stay in the gym on weekends, your skin and body that haven't breathed fresh air for a long time will strongly protest against you. Go mountain climbing on weekends, let yourself be in nature, breathe heartily, sweat heartily, and throw away the boredom and fatigue of the week.

Effect: Mountaineering is an excellent aerobic exercise, which can promote metabolism, accelerate blood circulation, improve endurance and leg strength, and enhance cardiopulmonary function.

2, long-distance running

Suitable for the crowd: I have been working in a sedentary way, leaving behind many things such as low back pain and cervical spondylosis, such as editors and freelance writers.

Reason: It stands to reason that long-distance running is more suitable for this kind of people, but it is not effective to concentrate on running for two days on weekends, and long-distance running is a more intense activity and should not be carried out on weekends. Jogging in free water has become the latest fitness exercise abroad and is an ideal exercise. Because jogging in the water can evenly distribute the body load, it has obvious advantages over running on land. Moreover, in deep water, the runner's lower limbs do not shake, so he is not easy to get hurt, and he will feel very comfortable after exercise.

Effect: The resistance of water is 12 times that of air. Running in water for 45 minutes is equivalent to running on land for two hours. Jogging in water is especially suitable for obese people. Because the density and heat transfer of water are greater than that of air, jogging in water consumes more energy than on land, and you can gradually get rid of excess fat in your body.

Step 3 shop

Suitable for the crowd: women who stay in the office from morning till night.

Reason: This is one of the most popular leisure ways for women, and it is also a good aerobic exercise. Compared with the boring equipment training in the gym, shopping not only makes women exercise unconsciously, but also makes them feel happy. It is a fitness method with the best of both worlds. If you can find something good by the way, it is the forehead badger neon stack.

Effect: Women spend as little as two or three hours shopping and as much as one day. Regular exercise can increase leg strength, consume a lot of calories in the body, and achieve the effect of fitness.