Sharing the correct posture for cycling
Generally speaking, for road bicycles, there are mainly three contact points: hands, buttocks, and feet, and the corresponding contact points include handlebars, seat cushions, and pedals. The height, front and rear positions, width, etc. of these three parts will affect the correct riding posture of the bicycle. Therefore, a correct riding posture starts from the head and continues to the feet..
1. Elbow angle: During cycling, the elbow should have a certain bending angle and be suspended in the air. Do not extend outward. If encountering potholes or road bumps, the arm can absorb the impact force and reduce the pressure on the shoulders. 2. To facilitate the flexible rotation of the neck and prevent discomfort in the back, keep the shoulders relaxed during cycling and do not let them extend towards the ears. 3. The toes and knee joints can consciously keep the knees and feet in a straight line, which can maintain a good riding posture. An important technique when riding a bike in a neutral position on the spine is to keep the back straight. In order to avoid unconsciously bending the back, you can focus your attention on the strength of your abdomen. 5. The wrist should be in a straight line from the elbow to the fingertips. 6. When stepping on the pedal, consciously avoid the knee moving inward and outward, and move it up and down instead of sideways..
2. Bicycle posture adjustment: 1. Cushion angle: The angle of the cushion should be roughly horizontal. You can slightly lower the front end of the seat cushion to reduce compression, and adjust it by about 10 degrees. 2. Cushion height The height of the cushion is the most important part of bicycle setup, especially related to the knee joint and pedal force. Generally speaking, there is a common calculation formula for adjusting the height of the seat cushion: span length x 0.893=distance from the central axis of the five links to the upper edge of the seat cushion center. For ordinary cyclists, sitting on a bicycle, when the pedal reaches the lowest point, the legs are not fully extended, maintaining a 25 ° angle; Just bend left and right; Besides, if the rider shakes back and forth on the saddle, then the saddle is too high. The most suitable saddle height is 109% of the inner leg length, and then some adjustments are made according to the thickness of the shoes. For beginners, raising the cushion may feel unsafe. At the beginning of adaptation, the cushion height can be adjusted appropriately, but this time should not be too long. At most, half an hour after the adaptation process is completed, the cushion height should be restored according to the standard as much as possible. Otherwise, the riding time will not last too long, and it is not possible to persist in long-distance cycling, such as cycling for more than 50 kilometers in a single journey. Riding in this posture can prevent knee injuries. 3. The handlebar height shall be adjusted finally, which shall be adjusted according to the height of the cushion. Generally speaking, the height difference between the handlebar and the seat cushion is less than 5 centimeters. 4. Stepping method: Step on the pedal in the middle of the foot. In this position, the wrist joint is in a certain degree of activity, and it will not cause the wrist to try to maintain a certain angle in the front of the foot. 5. Knee joint angle: Keep the pedal in a horizontal position, and the plumb line starting from the center of the knee joint should be just perpendicular to the axis center or behind the axis center. If the knee is in front of the axis of the pedal, it will cause the rider’s knee to deviate from the correct position..
