Riding exercise is not only beneficial to 3 pairs of joints and 26 pairs of muscles of hip, knee and ankle of lower limbs, but also can exercise muscles, joints and ligaments of neck, back, arms, abdomen, waist, groin and buttocks. Not only can you lose weight, but you can also make your figure symmetrical.
Matters needing attention in losing weight by cycling.
1. If the purpose of cycling is to lose weight, you might as well choose a pinion to increase the number of revolutions, with 60-65 per minute as the target.
2. The biggest trick of the bicycle weight loss method is to ride a bicycle for a long time, so don't use too much force when riding a bicycle at first, otherwise it will cause hip pain and fatigue.
3, cycling to lose weight slowly, step by step, slowly increase the riding time, a medium-speed riding for 40 minutes to 1 hour, you can achieve the purpose of consuming fat.
4. The seat should be soft and moderately high, so as to minimize the pressure on the hips.
5. When riding a bicycle, the upper body leans forward slightly, the head should not lean forward too much, the waist should be slightly bent, the shoulders should be relaxed, the arms should be straight, the hunchback should not be bent, and the legs should be straight when pedaling.
6. In crowded places, the speed should not be too fast to prevent collisions and falls.
7. Many people think that choosing a flat road is not as good as a rugged road, but strenuous exercise will only burn sugar, not fat, so novices can choose a flat road. Skilled, you can choose a road with a certain slope, enhance the consumption of calories, and better achieve the purpose of losing weight.
8. When a lesbian rides a bike, the handlebar position should be slightly higher than that of a gay man, which can keep the upper body straight, make the body focus on the ischium and reduce the burden on the arm. This posture is also conducive to smooth driving.
9. Before riding a bicycle, check the condition of the car, such as brakes, bells and tires. , to prevent accidents in sports.
10. In case of rain, fog, ice and snow, you can stop riding exercise and choose other ways.
1 1. If you feel flustered, stuffy and dizzy when riding a bike, you should get off the bus in time and rest, and go to the hospital for examination and treatment if necessary.
12, the duration of each riding exercise should be more than 30 minutes, preferably 40-60 minutes, and the pedaling exercise less than 30 minutes consumes sugar. When riding a bicycle, you should control the heart rate (heartbeat) to increase by 2-3 times than usual to achieve the purpose of exercise.
13, you can breathe naturally when you pedal slowly. If you pedal hard, you can adjust the breathing rhythm, such as pedaling for the next inhalation and exhalation. If you adjust the rhythm, it will help to eliminate fatigue.