Post Date December, 03 2023
Many people believe that as long as you ride a bicycle, you can achieve the purpose of exercise. But in fact, the exercise effects of different cycling methods vary greatly. Almost everyone can ride bicycles, but many people still have many misunderstandings when riding bicycles. Let's get to know!
Fitness misconceptions of going out and cycling:
1. Posture
The wrong riding posture not only affects the exercise effect, but also easily damages the body. For example, curling your legs outward, nodding and bowing are all incorrect positions. The correct posture is: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing method, keep your legs parallel to the beam of the car, keep your knees and hips in harmony, and pay attention to the rhythm of riding.
2. Action
It is generally believed that the so-called pedal is to step down and turn the wheel. In fact, the correct pedaling should include four consecutive actions: stepping, pulling, lifting and pushing. Step down the sole of the foot first, then retract and pull back the lower leg, then lift it up, and finally push it forward, so as to just complete a circle of pedaling. Such rhythmic pedaling can not only save energy but also improve speed.
3. Speed
Many young people want to ride far and fast. For example, they have not ridden a long distance and have ridden 50 kilometers at once, and they only pursue speed and strength on the way. In fact, it will do great harm to the body. In serious cases, water will accumulate in the knee. The amount, frequency and intensity of exercise are the three principles of exercise. It is recommended that beginners find their proper frequency and then increase the amount of exercise. The average person's pedal frequency is about 60 to 80 times per minute. Each ride should have at least 20 minutes of high frequency and low speed (that is, more laps and less effort) warm-up to make the body sweat slightly.
(Intern editor: Lin Yanjuan)
