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When exercising, the muscles and muscles of the body will wake up and contract.
If the muscles are not extended before exercise, the exercise performance will be affected, and even strain and other sports injuries may be caused.
So warm up before exercise is very important.
Warm up is mainly divided into two parts, one is to stretch muscles, the other is to make the body hot.
Here are the static stretching movements that are most suitable for cycling activities.
This set of movements is helpful to stretch muscles and recover fatigue.
Side pull to relax the shoulder and neck, gently press with your hand for about 5 seconds, group 1, group 2-3, relax the left and right muscles of the neck.
Press and pull the back of the neck, focusing on pressing forward with both hands for about 20 seconds to relax the muscles at the back of the neck.
Release the stamina for about 20 seconds and relax the muscles in the front of the neck.
Press the shoulders and loosen the back: hold the seat and handlebar with both hands respectively, and naturally bifurcate your feet.
Gently press your shoulders down for 3 to 5 times as a group, 2-3 groups each time to stretch your shoulder joints and relax your waist muscles.
Shoulder joint buckle, each buckle for 3 to 5 seconds, exchange the buckle around for about 20 seconds, and relax the shoulder.
Push the arm back (front), push down for 3 to 5 seconds each time, exchange left and right push down for about 20 seconds, and relax the shoulder muscles.
Push your arms back (back) for 3 to 5 seconds at a time, exchange left and right push down for about 20 seconds, and relax your shoulder muscles.
Wrench palm, pull 3 to 5 seconds after each time, exchange left and right, and then pull for about 20 seconds to relax the arm muscles.
Hold the knee and press the shoulder, gently press for 3 to 5 seconds each time, exchange the light press around for about 20 seconds, and relax the shoulder joint.
Toad skill: land on the ground with your heels, maintain balance, and increase the strength of the posterior calf muscles (gastrocnemius and soleus).
Stretch your waist, relax your head, don’t straighten your knees, press down gently for 10 to 20 seconds, and stretch your waist and leg muscles.
Cross your left and right feet, stretch your waist, relax your head, press down gently for 10 to 20 seconds, and stretch your waist and leg muscles.
Keep your balance, gently pull your feet and stretch your quadriceps.
Gently pull the right foot with the right hand and extend the left hand forward as far as possible for 3 to 5 seconds each time.
Exchange left and right for 20-30 seconds in total.
Relax your ankles, circle your ankles, turn left and right, and move your left and right feet back and forth.
Standing up and squatting on one foot, pull the thigh joint and gluteus maximus, and the left and right feet for 20 seconds respectively.
Riding is a pilgrimage for devout people.
It is a kind of hard practice and experience.
Sometimes I often wonder what is the meaning of riding? Is it persistence all the way? Is it the beautiful scenery along the way? Or the happiness of reaching the destination? Maybe not.
In the heart of everyone who loves cycling, cycling has different meanings.
It may be a feeling of life, a self breakthrough, a pursuit of memory, or a sharpening of growth.
However, no matter what attitude it appears in people’s hearts, it is the endorsement of a healthy and upward lifestyle.
The riding process may be very hard and tired, but we always insist.
Even if we are very tired, we are happy.
Challenge, the meaning of riding, but also the meaning of life.
The old wolf editor once said that it had a very awesome name – omnipotent charge, but now it can’t charge anything.
So, don’t take your past too seriously.
The world is changing, you remain the same, and you can only be eliminated in the end…
I seriously regard every praise you order as like, share, collect and watch..