What are the methods and misunderstandings of healthy cycling?
Every ride is wonderful, everyone is bright, and every memory is perfect.
Finally, I understand that riding is not a personal journey.
There are many advantages of cycling exercise.
It is not limited in time and speed.
Cycling without noise and pollution is a healthy way to keep fit.
Some people are used to riding slowly and persist for a long time; Some people focus on riding at full speed for a while, and then stop; Others like to ride fast and slow.
So, what are the differences in the exercise effects of these riding methods? Which method is the most scientific and effective? An analysis of the six fitness methods of cycling.
First, the so-called constant speed cycling method, as the name implies, is to keep a relatively constant speed for about 30-40 minutes.
And use uniform breathing mode during the period.
Although this method is chronic, it has a good effect on reducing fat.
2、 The explosive cycling method takes much less time than the constant speed cycling method.
This method requires that most of your strength be burst out, and the speed of your bike will be raised to the limit in an instant.
Through such an explosion, muscles can quickly get ultra-strong tension, and finally continue to cooperate with good breathing can also achieve considerable fitness effects.
3、 Intermittent cycling is a training method that can effectively exercise human heart function by alternating speed.
In the process of riding, ride slowly for a few minutes, and then ride fast for a few minutes, which has a similar effect with the “alternating running and walking” in running training.
However, the “fast” here is not the speed at will.
It is really effective only when the intensity of the exercise heart rate is reached.
Otherwise, it is futile.
4、 Obstacle cycling method When riding a bike for fitness, you should especially look for some terrain with uphill and downhill slopes.
Use the slope to consume the fat on your legs, and soon you will find that the excess meat on your legs has disappeared.
5、 The variable speed cycling method improves the fitness of the human body for aerobic exercise and achieves better weight loss effect by accelerating such cycling exercise from time to time during the constant speed cycling process.
6、 The special riding method is different from the previous posture in the process of riding, but leaves your hips from the seat, half arches your body, and only uses your waist and abdomen to ride.
In this way, the fat on the waist and abdomen formed by sitting on the chair for a long time will also be completely eliminated.
When riding, it is better to alternate the above methods, but one of them is the main method and the other methods are supplemented at the same time to achieve better exercise results.
In addition, at the beginning of exercise, the speed of cycling should not be too fast.
The time is generally 20-40 minutes.
If you feel tired during this period, you can ride slowly for 1-2 minutes at intervals to recover your strength.
After a stage, gradually increase the intensity and duration of exercise.
The five major riding mistakes in cycling seem simple, but in fact, they are exercising the muscles of the whole body.
Being able to ride a bike does not mean being able to exercise by riding a bike.
It is not difficult to find some misunderstandings in cycling by carefully observing the surroundings.
So, how can riding have a good effect on the body? 1、 Correction of constant speed pedal action: Generally people think that the so-called pedal action is to step down and turn the wheel.
In fact, the correct pedaling should include four consecutive actions: stepping, pulling, lifting and pushing.
Step down the sole of the foot first, then retract and pull back the lower leg, then lift it up, and finally push it forward, so as to just complete a circle of pedaling.
Such rhythmic pedaling can not only save energy but also improve speed.
2、 Incorrect riding posture correction: wrong riding posture not only affects the exercise effect, but also easily causes physical injury.
For example, curling your legs outward, nodding and bowing are all incorrect positions.
The correct posture is: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing method, keep your legs parallel to the beam of the car, keep your knees and hips in harmony, and pay attention to the rhythm of riding.
3、 One-sided pursuit of strength and speed correction: Many young people are greedy for riding far and fast, for example, they have not ridden long distances and have ridden 50 kilometers at once, and only pursue speed and strength on the way.
In fact, it will do great harm to the body.
In serious cases, water will accumulate in the knee.
The amount, frequency and intensity of exercise are the three principles of exercise.
It is recommended that beginners find their proper frequency and then increase the amount of exercise.
The average person’s pedal frequency is about 60-80 times per minute.
Each ride should have at least 20 minutes of high frequency and low speed, that is, warm up with more gliding and less force, and make the body sweat slightly.
4、 Crazy pedal correction: gradually increase resistance and slow down.
Control the rotation speed of bicycle pedal at 70-80 rpm.
Once the rotating speed exceeds 100 rpm, your heat burning rate begins to decline.
Don’t think that the faster the speed is, the more energy will be consumed, because this is not running.
The speed is not proportional to the heat consumption.
The faster the speed is, the greater the inertia is, the easier you ride, and the lower the heat consumption will be.
5、 Improper seat position will shorten your training time.
Correct: adjust the height of the bicycle seat so that the knee joint is slightly bent when the thigh is fully extended.
Press the handle down slightly with the palm of your hand to reduce the pressure of your hips on the seat, which is beneficial to the blood circulation of your legs..
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