Bicycle fitness exercises to make you energetic 100 times

Bicycles are common. Although cars have replaced bicycles as a means of transportation, bicycles are not out of our sight, but are integrated into our lives in a different way and are used more for exercise, leisure and recreation. Cycling is now a great aerobic fitness sport and a popular competitive event. Let’s go learn something about bicycle fitness exercise!

Bicycle fitness exercise Make you energetic

1, fat loss cycling method.

Bicycling at medium speed, generally to continuous uninterrupted riding for more than 40 minutes, while paying attention to regular breathing, very effective for fat loss.

2, intensity cycling method.

The first requirement is to ride at your own 60% limit speed for five to seven minutes, followed by a heart rate meter to observe your pulse per minute, so that it is within the cardiorespiratory training interval, which can achieve the effect of exercising the cardiovascular system.

Intensity cycling method
3. Strength-based cycling method.

That is, according to different conditions force to ride, such as: uphill or uphill when adjusting the gear size (limited to five or ten speed adjustable speed bicycle), this method can improve the muscle strength or muscle endurance quality of the legs.

4, intermittent cycling method.

In cycling, first one to two minutes at medium to slow speed, then 1.5 to 2 times the speed for two minutes, then again at medium to slow speed, then back to fast, so alternating cycle exercise, can improve the trainer’s ability to adapt to aerobic exercise.

5, core muscle cycling method.

Riding process hips off the seat, but not stand straight body, while the core (waist and abdomen) force control body balance, the use of such methods can train the core muscle group strength.

(1), wear professional sports gloves when exercising, one is non-slip, the second is to protect the hands after a fall.

(2), it is not recommended to carry weight (backpack) cycling training, bicycle exercise is mainly the duration of time, if the weight and then cycling may hurt the back and lumbar spine. ,

Not recommended to carry weight (shoulder bag) cycling training
3), no matter what kind of bike you ride, if it is for fat loss, you need to hydrate every 5 to 10 minutes.

4）、The position of the car seat. People stand on the ground, one side of the leg is raised, the height of the thigh when parallel to the ground and the height of the car seat can be the same.

6、Foot center cycling method

Use the heart of the foot to contact the pedals of the bicycle (the heart of the foot is the Yongquan point, the heart of the pedal can play the role of massage Yongquan point). Alternately pedal with both feet, when the left foot pedals, the right foot does not force; when the right foot pedals, the left foot does not force, one foot drive the bike forward, each time a foot pedal 30 to 50, in the top wind or uphill exercise, the effect is better.

Bicycle fitness 6 basic principles

First, the most important thing is to wear a safety helmet. Because it is directly related to the safety of your life. It is necessary to check your equipment, brakes, lighting, tire pressure, etc. before riding.

Second, riding must have a plan. The route and itinerary of the ride should be made according to each person’s actual situation. Do not blindly make an unrealistic itinerary, which will make everyone exhausted and lose the fun of riding. Not only should you have the necessary tire repair tools, you should also have medical first aid items, adequate preparation is the guarantee of a smooth ride.

The most important thing to wear on a ride is a safety helmet

Third, riding should be in a group. For collective travel, ride in formation, using the word “one” formation. This will not only show the team’s style, but also save energy. Find an experienced person to lead the team, control the speed, one after the other, keep a safe distance, and someone to take care of the end of the work, so that the riders do not fall in line. You must abide by traffic laws and regulations, do not go against the traffic, do not “speed”, you must control the speed on the road, do not compete to overtake, racing, pay attention to traffic safety.

Fourth, control the speed when going downhill. Just finished a hard climb, the face of the long distance downhill, we all want to enjoy the feeling of wind and speed, very addictive will forget, but at this time has already planted the seeds of danger. You do not know whether the unknown road conditions in front of you are dangerous, unless you want to play trapeze, or let the speed slow down, do everything under control.

Control your speed when going downhill.
V. Try not to catch the night road. Because most of the rides are in the suburbs away from the city, there are no street lights, even if you are equipped with a lighting system, but due to the unfamiliarity of the road conditions and the uncertainty of the vehicles driving on the road, please try not to ride after dark, the unknown danger is everywhere.

Sixth, it is strictly prohibited to ride after drinking. Riding after drinking and driving after drinking is equally dangerous, also in a dangerous way to endanger others, endanger their own behavior, very easy to cause tragedy, so strongly opposed to riding after drinking.

The benefits of bicycle fitness exercise

1. Develop the brain.

Regular cycling is not only a physical exercise, but also a brain work, because cycling is a hetero-lateral dominant movement, so it can improve the agility of the nervous system. The alternate pedaling of the two legs can make the left and right side of the brain function developed at the same time, and can effectively prevent the premature aging of the brain and paralysis.

2. Improve physical fitness.

Because cycling can effectively exercise the lower limb muscle strength, and strengthen the whole body endurance. And after a comparative study of cycling on the internal organs of the endurance exercise effect and running the same role. Because this exercise not only can effectively exercise the lower limb hip, knee, ankle 3 pairs of joints and 26 pairs of muscles, but also can effectively mobilize the neck, back, arm, abdomen, waist, groin, hip and other muscles, joints, ligaments. Maintain the correct cycling posture, long-term cycling can significantly improve male sexual function and strengthen the strength and durability of the lower body erection.

Cycling can slim down and lose weight
3. Slimming.

Cycling belongs to aerobic exercise, can regulate the body’s internal, effective to achieve calorie consumption, of course, if you want to achieve the purpose of weight loss to have enough endurance to do, adhere to the constant exercise to help you reach the desired results faster.

4. Reduce stress.

In addition to regular cycling can also be the way mood, suitable for those who are too much pressure on the workforce to easily get rid of the shackles of stress, eliminate frustration, to a better state of mind to face study and work.

Bicycle exercise can benefit life and prolong life
5. Life extension.

In fact, from the previous summary of the benefits of cycling can also be seen, cycling is a kind of exercise to strengthen the cardiovascular and cardiopulmonary function. Therefore, it is not surprising that cycling can benefit your life to a certain extent. According to an international committee, postal workers who use bicycles as their primary means of delivery have the longest life expectancy of any profession in the world.

Conclusion: Bicycle fitness exercise is becoming more and more common, many people like to ride bicycles out in teams, some gyms specializing in bicycle fitness tools to provide fitness users, but in the bicycle fitness exercise to pay attention to safety, not to exceed their own load, to have their own bicycle posture to avoid injury!