New cycling method allows you to exercise efficiently
Although the streets are full of cars running, some people still choose to commute by bicycle.
In this autumn season, cycling is a good choice.
Not only can exercise, but also save capital.
Well, you can’t ignore this. If you want to achieve fitness through cycling, then scientific cycling is the problem you should pay attention to.
Now let ‘s take a look at several ways to achieve efficient fitness!
■ Fat-reducing cycling method Riding at a moderate speed, generally, you must ride for more than 40 minutes without interruption. At the same time, pay attention to breathing regularly, which is very effective for reducing fat.
■ Intensity cycling method requires first to ride for five to seven minutes at 60% of your limit speed, and then to observe your pulse per minute with an heart rate monitor, which is placed in the cardiopulmonary function training interval, which can exercise the cardiovascular systemEffect.
■ Strength riding method is to use hard to ride according to different conditions, such as: adjusting gear size when uphill or uphill (limit five-speed or ten-speed adjustable speed bicycle), can improve the muscle strength of both legs orMuscle endurance.
■ Temporary cycling method When riding, first ride at medium or slow speed for one to two minutes, then 1.
Riding at 5 to 2 times the speed for two minutes, then cycling at a slow speed, and then returning to the fast speed, so alternating cycle exercise can improve the trainer’s adaptability to aerobic exercise.
■ Core strength riding method During the cycling, the head leaves the seat, but does not stand upright. At the same time, the core (waist and abdomen) exerts force to control the body balance. The alternative method can be used to train the core muscle strength.
■ Tips: 1.
Wear professional sports gloves during exercise, one is anti-slip, and the other is to protect your hands after a fall.
Weight-bearing (backpack) cycling training is not recommended. The exercise of the bicycle is mainly for the duration of time. If you ride the weight-bearing bike again, you may hurt your head and lumbar spine.
Absolutely, you need to replenish every 5 to 10 minutes.
The position of the seat.
Artificially on the ground, the initial leg is lifted, and the height when the thigh is parallel to the ground is the same as the height of the seat.