Detailed teaching of cycling skills for beginners

Bicycles are an environmentally friendly and energy-efficient means of transportation, which is very suitable for fitness. Therefore, friends who want to exercise can ride bicycles more often.

I still remember when I was a child learning to ride a bicycle, it was difficult to grasp the front of the bike and often fell off.

The following is an explanation of beginner cycling techniques that I have compiled for you. I hope it can help you.

Tips for beginners riding bicycles: 1. Turning techniques for cycling (1) Tilting method: The vehicle body is aligned and tilts inward into the bend.

1. The center of gravity of the body leans inward towards the bend based on the vehicle, while maintaining the same inclination angle for both the passenger and the vehicle.

2. Straighten the outer knee and subconsciously apply some force, as if you are about to step on your foot (but don’t come to us if you really step on it).

3. Using the inner knee to support the crossbeam is a good way to adjust your trajectory, reducing pressure can reduce curvature.

4. The outer hand slightly pulls up the handlebar.

Two good times to use tilting: You can accelerate at less sharp turns (less than 45 degrees) to clearly see ahead but unfamiliar curves on wet asphalt roads. The two drawbacks of tilting are: on rainy days, although this turning technique can give you good traction, its angle and weight distribution and arrangement are not conducive to wet and slippery roads; The tilt technique is not as sensitive as the corresponding twist.

（2） Direction: Keep the car upright and tilt the body inward into the curve.

1. Move forward until your nose and brake handle are in line.

2. Keep the car upright and tilt the body inward (enough to straighten the outer arms). 3. Tilt the handlebar inward to the side of the bend.

4. Bend the elbow of the inner arm to pull the handlebar back, while the outer arm pushes the handlebar out to rotate the direction of the handlebar.

5. Keep both knees buckled in and continue to pedal.

2、 The uphill and downhill cycling techniques of bicycles are important basic techniques for highway bicycles.

（1） Uphill cycling techniques: Uphill cycling requires maintaining normal pedal movements and not sudden exertion. In general, standing or pull-up cycling methods should not be used, as they may consume excessive physical energy.

When encountering short distance slopes, one should fully utilize the inertia principle of object motion and easily pedal. When approaching the top of the slope, one can use standing riding to increase speed as much as possible and create favorable conditions for downhill acceleration.

When encountering a long uphill, adjust the transmission ratio in a timely manner based on your physical condition. Do not wait until you are unable to ride and the speed has completely decreased before changing the transmission ratio. Be resolute in avoiding the phenomenon of restarting.

When the slope is long or steep, you can alternate the use of standing and standing cycling methods to adjust the area of force and allow some muscles to rest.

Don’t follow the car too closely when going uphill.

Due to the force exerted on the uphill, the vehicle often swings left and right, following the vehicle too closely, and a collision may occur.

Furthermore, when going uphill, the speed significantly decreases, and following the bike can actually limit one’s riding methods.

（2） Downhill cycling techniques: To achieve the desired results, one must be brave and witty, bold and meticulous, concentrate on the road ahead, closely monitor the road surface with both eyes, and be ready to decisively handle any situation that may arise on the road surface; Not only should we make full use of the inertia of the car’s motion to glide, but we should also dare to actively step on and increase speed.

When turning, the body and the car should be aligned, tilted inward, and the upper body and car should be in a straight line to overcome centrifugal force.

The inclination angle depends on the speed and the size of the bend, but generally should not exceed 28 degrees, otherwise there is a risk of slipping.

Control your speed before turning.

Gradually slow down by using the brake pedal method. When braking, try to use both the front and rear brakes as much as possible. The front brake can be slightly advanced, and the direction of the front wheels should be consistent with the direction of the car’s forward movement. Otherwise, it may cause a fall due to the weight of the rider and the inertia of the car.

Release the brake after entering the bend to avoid unnecessary deceleration.

Do not use the rear brake too hard on bends.

Otherwise, the car may turn around or slip.

3、 The technique of braking is that the front brake can provide you with excellent braking force, but it can also turn you into a flying person. Below, we will show you how to brake.

（1） When using the front brake, move your center of gravity back. When you use the front brake, your center of gravity will naturally move forward due to inertia. You must practice consciously moving your center of gravity back (lowering your body and moving your buttocks back) when you start braking.

The more your center of gravity moves back, the more braking force you can use.

You can practice on sandy or slightly slippery flat ground, accelerate your speed, use different force tracks to press your front and rear brakes, and learn how to control your brakes.

Or ask the expert how he uses the brakes while cycling.

（2） Reducing the force of the front brake when turning is like driving a car, and you must reduce your speed when turning.

If you press your brakes hard while turning, you will experience side slip and lose control.

When turning, use both your front and rear brakes to reduce your speed.

When braking, the reaction of your front wheels will decrease, so reducing the front braking force will make your turn more perfect.

If you are making a sharp downhill turn and need to use the brakes, try to use the force of the rear brakes as much as possible.

On flat ground, when braking at the last moment, lower the center of gravity backward to apply 30% of the braking force from the front to 70% of the braking force from the back.

（3） Don’t excessively press down on the front brake. “Inertia is your friend,” you need speed to pass through rocks and obstacles.

Otherwise, the wheel will stop rotating and throw you over the handle.

Excessive pressure on the front brake will cause your center of gravity to move forward, leading to a downward tilt of the front of the car.

If you use the front brake during a steep downhill turn, you must simultaneously control your front and rear brakes and not apply excessive force continuously. At this time, you can release and press the brakes one by one to prevent the brake from locking up.

The benefits of cycling: 1. It can prevent brain aging and improve the agility of the nervous system.

Cycling is a contralateral dominant exercise, with alternating pedaling of both legs allowing for the simultaneous development of left and right brain functions, preventing premature aging and hemiplegia.

2. It can improve cardiovascular function, exercise lower limb muscle strength, and enhance overall endurance.

The endurance exercise effect of cycling on internal organs is the same as swimming and running.

This exercise not only benefits 3 pairs of joints and 26 pairs of muscles in the lower limbs, such as the hip, knee, and ankle, but also enhances the muscles in the neck, back, arms, abdomen, waist, groin, buttocks, and other areas.

Joints and ligaments also receive corresponding exercise.

3. Can lose weight.

When cycling, due to periodic aerobic exercise, the exerciser consumes more calories and can achieve significant weight loss effects.

4. Can improve sexual function.

Riding a bicycle 4-5 kilometers a day can stimulate the secretion of estrogen or androgen in the human body, enhance sexual ability, and contribute to the harmony of sexual life between couples.

·5. It can prolong one’s life.

According to surveys and statistics by relevant international committees, among various professions around the world, postal workers have the longest lifespan, one of the reasons being that they often ride bicycles while delivering letters.

Precautions for cycling: 1. When cycling, lean your upper body forward slightly, do not lean your head too far forward, bend your waist slightly, relax your shoulders, extend your arms straight, do not hunch or collapse your waist, and keep your legs straight when cycling.

2. When a female comrade rides a bicycle, the handlebar position should be slightly higher than that of a male comrade to maintain a straight upper body and place the center of gravity on the sitting bones, reducing the burden on the arms.

This posture is also conducive to smooth driving.

3. The car seat should be soft and of moderate height in order to minimize the pressure on the buttocks.

4. Beginner cyclists can choose a relatively flat road surface; After becoming proficient, one can choose a road with a certain slope to increase calorie consumption and better achieve the goal of weight loss.

5. In densely populated areas, the speed should not be too fast to prevent collisions and falls.

6. Before cycling, check the condition of the car, such as brakes, bells, tires, etc., to prevent accidents during exercise.

7. In case of rain, fog, ice, and snow weather, pause cycling exercise and choose other methods.

8. If you experience discomfort such as palpitations, stuffiness, or dizziness while cycling, you should get off the bike and rest in a timely manner. If necessary, you should go to the hospital for examination and treatment.

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