There are so many benefits to warm up before riding in winter!
The weather is getting colder and colder.
Warm up before riding is particularly important.
For many riders, it is always an important part that is habitually ignored! The purpose of warm-up is to prepare the body in advance to deal with sudden attacks and situations.
This is a serious problem! 1、 Benefits of warm-up 1.
Increase exercise time.
Warm up can help you “burn” food ingredients and release energy, rather than using the limited reserves of glucose in the human body.
This can exercise longer.
Reduce lactic acid production.
As the body temperature rises, the muscle contracts and the heart pumps blood more efficiently.
With the improvement of the working efficiency of the circulatory system, the capillaries expand and more oxygen reaches the muscles, resulting in less lactic acid.
Energy saving warm-up also stimulates the nervous system and helps smooth movement.
This saves energy.
It can prevent injuries in sports.
Warm all parts of the body in advance.
Increase body softness.
2、 The warm-up time and degree depend on the exercise mode you want to perform.
For long-distance cycling and racing, you may need a warm-up of about 10 kilometers.
For time trial or hill climbing, you need to work very hard at the beginning of this kind of race.
In this case, you need 30-45 minutes of warm-up in advance.
3、 Correct warm-up Exercise 1.
The quadriceps lean against the car or wall to smooth the body, and grasp your left foot from behind with your left hand; Gently pull your feet up close to your hips and stretch statically.
Keep your hand in the position, stand straight and don’t bend over.
To contract the muscle, push it away with your foot handle, start gently, and repeat the above actions on the other leg.
Stretch your back, grab the bike or railing to maintain balance, move your body’s center of gravity to your arms, and let your head sag between your straight arms as much as possible, so as to stretch the latissimus dorsi muscle.
To contract muscles, lower your hands, balance your body with a bicycle, squat down and keep your heels on the ground, let your hips fall as close to your heels as possible, and keep this position for 30 seconds.
Stretch the hip joint, sit on the ground with the center of the foot inward, and press two elbows (or two palms) on the knee joint, about 10cm away from the foot; If the elbow presses the knee, you can hold the ankle about 10cm with your hand; Fold your feet to the inside of your body, force your elbows downward, do antagonistic stretching, and open your hips.
Experts remind: the hip joint is also a very frequently used part in the riding process.
Effective pre riding and post riding training can avoid hip joint damage.
The hip stretches and the left ankle is placed on the knee joint of the right leg, with a distance of 10cm, and the right knee is slightly bent; The back is straight and leaning forward slightly; Push your hips down.
Swap left and right to train the other side of the body.
Stretch your lower body, bend down against the bike or wall, and straighten your legs forward The front foot is 40 cm away from the car; The other foot is directly behind.
The farther the hind foot is away, the greater the tensile strength.
Move your body’s weight to the front foot and press your upper body down.
You should feel the stretch in the front leg socket.
To contract the muscles, take back the front leg and repeat the above actions on the other leg.
Stretch your legs, straighten your hind legs, shift your weight to your front legs and lean against the wall Keep your heels on the ground.
Toe forward, the more forward the hip, the greater the tensile strength of the lower leg; To contract the lower leg, push the wall as if to push it away with your foot and repeat the above action with the other leg…