Cycling methods

The method of riding a bicycle.

Everyone knows that cycling is a very good aerobic exercise. In fact, when it comes to cycling, almost everyone can ride it, but there are also many people who overlook the details of cycling, resulting in physical discomfort. Below, I will share with you the correct methods of cycling.

Cycling method 1. Cycling method 1.1. Aerobic cycling method: Continue cycling for 30 minutes, maintaining a fast enough frequency.

What kind of trampoline is fast enough? After warming up, the pedal frequency gradually increases, causing the body to feel hot. Later on, you will feel wheezing, and pedal about 80 times or faster in one minute, depending on each individual’s situation.

Maintain this step frequency and take deep breaths from time to time.

Deep breathing helps increase the oxygen carrying capacity of your blood, which is beneficial for the circulation of qi and blood, and can also exercise the heart and lungs, improving their function.

1.2. Heartbeat Rate Control Method: Based on the first step of exploration, you have found a suitable and sustainable pace for yourself. So, during the cycling process, please refer to your heart rate again.

The heart rate range of 120-130 beats per minute is the most fat burning area.

If you’re just starting to ride and your stride rate doesn’t keep your heart rate in the fat burning range, that’s okay. Take your time, don’t worry, you can do it after riding a few more times.

1.3. The key to intermittent riding is slow fast slow fast.

At the beginning, you don’t need to be fast when riding. This is the warm-up time, take 10 minutes to slowly ride and warm up.

When you feel the body getting hot and your breathing is open, slowly increase the step frequency to maintain your suitable range of step frequency and fat burning heart rate.

After holding for 2-3 minutes, slow down the cycling speed a bit, allow the body to switch to rest for a while, and then increase the frequency again in a little while.

This alternating cycle is good for the heart and lungs, and cycling will also be more enjoyable. It is not so easy to get tired and easy to persist.

2. What are the tips for riding a bicycle? 2.1. The Golden Three Point Method: Foot pedal, seat, and handlebar are the most important “Golden Three Points” for cycling. Therefore, adjust the height of the seat and handlebar, front and back, and establish a standard riding posture.

This way, stepping on it can save more energy and activate the golden muscle group, directly conveying power to the foot, effectively taking the first step of easy cycling.

2.2. Treading with your weight, not only does it save effort to ride with your feet, but you also need to learn to use your own weight to assist in pedaling. By utilizing the advantages of your weight, you can transform the pressure of your weight into a source of power for cycling.

At least half of the weight should be on the pedal.

And remember that the car seat is for leaning, not for making.

2.3. When riding with parallel feet, if both feet cannot maintain parallel pedaling while cycling, not only will the force not be fully exerted, but long-term incorrect posture can also lead to knee damage.

Usually, you can experience parallel movements of your feet by learning to kick and run.

3. What to pay attention to when riding a bicycle? 3.1. When riding, you cannot wear a mask. If you wear a mask, the exhaled heat will unknowingly form thin ice on the outside of the mask, causing facial frostbite.

The most susceptible areas to frostbite in winter are the ears, nose, and hands and feet, and special attention should be paid to the insulation of these areas.

3.2. In terms of clothing, the winter temperature is relatively low and the human body consumes a lot of heat. In terms of clothing, the three principles of wind resistance, breathability, and warmth should be considered first. Wind resistance refers to the limited reduction of direct contact between external cold air and the body, causing discomfort.

Breathability refers to the natural sweating of the human body. After heat removal, heat and moisture will not be trapped in the clothing and will be discharged quickly.

Keeping warm, as the name suggests, is maintaining body temperature.

Based on these three aspects, it is still important to choose the correct clothing.

What are the taboos for cycling? 1. Avoid improper turning methods. When turning, the body will tilt. At this time, the inner pedal should be kept horizontal or placed above to avoid touching the ground.

Before entering a bend, you should slow down first, as braking during the turn is very dangerous.

2. Some people will stand up and step on the pedals when riding uphill sections.

But unless it is a particularly steep slope or requires accelerated sprints, this posture should be avoided.

In addition to being physically demanding, the increased center of gravity during riding results in poor handling, and the rear wheels are also prone to slipping.

3. Avoid wearing headphones while riding. Wearing headphones can make it difficult to hear external information, such as the sound of horns from vehicles behind or reminders from teammates. Long earphone cables can also cause accidents.

If you want to listen to music or radio, you can use devices such as amplifiers.

It is strictly prohibited to wear headphones while riding to listen to music.

4. Avoid mental distress (physical discomfort). If you are feeling unwell or unable to concentrate, you should plan to move forward or delay your journey in an alternative way to avoid danger.

Which people are not suitable for cycling? 1. The male group does not mean that men are not suitable for cycling, but rather that they cannot exercise in this sport for a long time.

As we all know, the seats of almost all Almost all are narrow now. If you ride for a long time, it will have a certain impact on men’s testes and prostate.

2. Patients suffering from cardiovascular and cerebrovascular diseases are common among the elderly. Although it has been pointed out in foreign reports that cycling can help prevent the emergence of cardiovascular and cerebrovascular diseases, this premise must be based on correct exercise.

People with cardio cerebral Vascular disease must carry out relevant cycling activities under the guidance of doctors, and must exercise in accordance with scientific methods, otherwise it is likely to lead to accidents. The most common consequences are high blood pressure, sudden falls, etc.

3. Teenagers in the process of growth and development, as their bodies are developing and their bones are generally relatively soft, can easily have a negative impact on the growth and development of their back bones if they bend over for a long time, which may lead to the appearance of hunchback.

So teenagers must be cautious and choose the correct riding posture.

Cycling method 2: 1. When we ride a bicycle, we need to pay attention that our movements are similar to the posture we use when riding a horse. We should distribute our body’s center of gravity on the handles and feet, rather than all on our buttocks.

2. When we are in the car, our stepping skills are also very important. When we ride a bike, our feet should place one-third of the bottom of our feet on the pedal, which is the most labor-saving.

It’s also the most comfortable action.

3. Most of our current bicycles are variable speed bicycles, so we must pay attention to our mastery of the transmission when cycling. When cycling, we need to avoid the fatigue caused by our lack of force.

4. Our mastery of seat cushions is also very important. We should make adjustments according to our own situation. Our seats should be able to reach the ground with our feet, and we should also place our feet at around 45 degrees.

5. It is also important for us to master the brakes when riding bicycles. When using the brakes in our cars, we should first use the rear brake before using the front brake. However, in emergency situations, we should also brake both front and back together.

6. If the distance between our bodies and the front is appropriate, we can control the distance to the front appropriately. If we slow down too fast, we will all throw forward as a whole. To prevent this, it is best to put our buttocks back.

7. When climbing a hill, we should hold onto the bottom of the handlebar and move our waist backwards, which can save us a lot of effort. If we stand up and ride, we can easily feel tired at this time.