What is the correct posture for cycling

1. The position of the grip should be well controlled, as whether it is too short or too wide, it can cause discomfort and increase the fatigue of the arm. 2. When cycling, the arms should be bent at a certain angle. If you have been cycling for a long time, you should take some time to rest and relax the arms appropriately, because most of the body’s pressure is on the arms during cycling, so proper arm rest is important. 3. When cycling, the power of the feet is crucial because the feet are the engine of the bicycle, and only when the engine is used properly can the full performance of the bicycle be achieved. 4. When stepping on, try to use the front sole of the foot to exert force as much as possible. This will maximize the stepping force on the lower leg and increase the efficiency of using the sole force. Car enthusiasts can try the difference between the middle sole force effect and the middle sole force effect, which can clearly feel the difference. Expanding information on the benefits of cycling: 1. Cycling is one of the best tools to overcome heart function problems. More than half of the world’s people die from heart disease. Riding a bicycle not only compresses blood activity through leg movements, but also diverts notes from blood vessels to the heart. In fact, it also strengthens microvascular tissue, which is called collateral circulation. Strengthening blood vessels can help you avoid the threat of age and maintain eternal youth. 2. Habitual cycling can expand the heart even more. Otherwise, the blood vessels become thinner and the heart becomes more and more degraded. In later years, one will experience the troubles it brings and discover how perfect cycling is. Cycling is a sport that requires a lot of oxygen. Once, an elderly person completed a 460 kilometer cycling journey in 6 days.

1. The correct riding posture is to tilt the body forward, tilt the head slightly and extend forward, with a natural bending of the arms when looking forward. Hold the handlebars lightly and forcefully with both hands, bow and bend the waist, and perform vertical circular pedaling with both feet to avoid swinging the legs left and right. Distribute weight evenly between the hips, feet, and hands.

2. Developing good pedaling habits. Many people are accustomed to using their feet to touch the pedals, which is a very bad habit during long-distance cycling.

The correct stepping method should be to use the front foot to step.

However, during prolonged cycling, using only one posture can easily cause fatigue, and the legs and feet are the same, so it is necessary to frequently change the way you pedal.

There are three main types of pedaling methods used by cyclists: freestyle pedaling, toe down pedaling, and heel down pedaling.

The most widely used method among them is the freestyle pedaling method.

The key to this pedaling method is to use the front foot to contact the pedal. The angle between the ankle joint and the calf varies depending on the position of the foot, and the direction of force is consistent with the tangential line formed by the rotation of the pedal.

Its advantage is that it reduces the range of motion of the knee joint and thigh, and the muscles can be relatively relaxed.

3. Generally speaking, the uphill riding technique should be completed by accelerating and using inertia to charge up on short slopes.

On long or steep slopes, different gears should be changed to maintain a certain frequency and intensity of pedaling.

The uphill riding techniques are mainly aimed at long and steep slopes.

When climbing a long steep slope, the rider’s center of gravity should move forward, maintain a constant speed pedal movement, change gears in a timely manner, do not pause or suddenly exert force, and do not easily get off the vehicle.

The timing of shifting gears depends on the slope and speed.

There are two principles for mastering the timing of gear shifting: one is to maintain the rider’s uniform pedal force, and the other is to shift slightly earlier than the time when it is necessary to do so. Do not wait until the rider is unable to move and the speed is completely reduced before shifting, otherwise the gear shifting action will not be completed and you will be forced to get off the vehicle.

The steeper the slope, the lower the gear should be.

Also, do not follow the front and rear cars too closely, as they will inevitably sway left and right when going uphill, which is prone to accidents.

4. The safety factor when going downhill is very low, so the first criterion when going downhill is to ensure safety.

In order to ensure absolute safety, the center of gravity should first be moved back and the following points should be done: carefully check the vehicle, especially the brakes, before going downhill to maintain sensitivity and reliability; Maintain the speed within the range that the rider can control; When braking, the rear brake is the main brake, and the front and rear brakes are used simultaneously. However, the timing of using the front brake should lag behind the rear brake to avoid using the front brake and emergency brake separately; Visually inspect the road ahead for at least thirty meters, concentrate, and do not look around. If you notice a situation, slow down in advance, such as when there is a change in road color, you should pay attention; When passing a bend, the body and the car should be kept in the same plane or in a straight line. The person and the car should tilt inward to overcome centrifugal force. The angle of tilt depends on the speed and radius of the bend, but generally does not exceed 28 °. Overtaking on the bend is not recommended, and it is best not to overtake on downhill slopes; The rear car should maintain a large distance (not less than thirty meters) from the front car to prevent it from affecting the line of sight and causing accidents due to sudden situations where there is no time to brake; If the slope is too long or too steep, you should get off the car in a timely manner to rest and check the vehicle. When getting off, try to reduce the speed as much as possible, lean back, and ensure your body balance when parking.

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1、 Seat cushion angle:

There is a popular misconception of leaning the seat cushion forward significantly, which is the most common mistake for beginners. Riding for a long time can lead to abnormal arm fatigue, as the heavily tilted seat cushion prevents you from sitting stably and requires arm support to prevent you from slipping down. This riding posture results in using your hands to desperately support the handlebars, placing your hips on the seat cushion, and a completely incorrect weight distribution. How can your arms not hurt? So the correct seat cushion angle is basically flat. If you want to lower it in front, at most slightly lower, a large tilt is definitely wrong. A 5 to 10 degree tilt back can make the body straight, the buttocks evenly stressed, reduce fatigue, and at the same time reduce the burden on both arms and protect the wrist.

2、 Seat cushion height:

Except for special types of cars such as downhill racing cars, the height of the seat cushion is generally set by multiplying the length of the step by 0.886. Note that this step length should be measured after wearing shoes. If it is too troublesome, place the pedal low and sit on the seat cushion, with the foot foot stepping on the pedal and legs straight, and the knee joint of the foot stepping on the pedal has a certain degree of bending (70-80 degrees). This height is basically suitable, but be careful to wear shoes

The seat cushion must not be too low, otherwise your legs will not stretch properly during cycling, and some muscles may not be able to exert force locally, while others may continue to exert high intensity force, which can easily cause fatigue and damage, and also make it difficult to ride quickly

On the contrary, it is also incorrect for the seat cushion to be too high, especially if the knee joint is repeatedly locked at high frequencies, which can cause sports damage

3、 Front and rear position of seat cushion:

Place the pedal at a horizontal position from front to back, step on the front pedal with the sole of the foot, and make a vertical line of the knee joint of this leg towards the ground, just passing through the pedal axis, which means that the seat cushion is in the basic position in front of and behind the distance, and then make a slight fore and aft adjustment on this basis according to the personal habit of stepping on the force

4、 Install the seat cushion first, and then match the handle:

If you first buy a handlebar and adjust the position of the seat cushion to adapt to the handlebar, everything will be reversed. The consequence of this reversal is that your seat cushion is not installed by stepping on it, but by relying on the handlebar. Although your upper body posture is guaranteed, the sitting and stepping positions cannot be adjusted

So, it is necessary to first install the seat cushion and then select the handlebar. Do not turn it upside down. The handlebar is about 10 centimeters higher than the seat.

4、 Choose the appropriate speed

Generally speaking, for long-distance travel with normal physical strength and flat roads, the speed of an ordinary bicycle should be maintained at around 15 kilometers per hour. For those with good physical strength, it can be accelerated to 20 kilometers per hour. The key to cycling tourism is to maintain speed, choose an appropriate speed, and avoid the phenomenon of sudden speed fluctuations, vigorous and vigorous cycling, and slow and steady cycling. Rest during the journey can also be maintained every two to three hours. Do not stop just because you want to. Instead, stick to the designated time or location before taking a break. It is more important to control the driving speed appropriately when driving under special road conditions. Whether it’s a mountain path or a long and steep downhill, the speed of the car should not be too fast or too slow, and the speed should be chosen according to local conditions.

Your writing is very good!