The most important thing for fitness cycling is posture and movement

There are too many people who ride bicycles in China. Most people use it as an ordinary means of transportation. There are a small number of people who use bicycles for fitness or long-distance travel. Therefore, they will give people some misunderstandings. They think that cycling is not I think it is riding a bicycle. In fact, for professional cycling friends, these are just not enough to ride, but to recognize some misunderstandings and targeted corrections in order to experience cycling fitness or long-distance riding. The fun of riding, then what are the errors in riding? If you look closely around, it's not hard to find something.

Myth:

One of the errors: pedaling. "The average person thinks that the so-called pedaling is that the foot stepping on the pedal, the pedals turn around, can move forward. And the correct pedaling should be divided into: step, pull, mention, push four consecutive actions." In the professional team who had been athletes and coaches, Shi Bo said: “Put the foot first, then the back leg, then pull it back, pull it up again, and finally push it forward. This will complete one week’s pedaling. Stepping down not only saves energy but also improves speed."

Myth two: riding posture. "The wrong cycling method not only affects the exercise effect, but also easily causes damage to the body." Hu Yingchang, a student of the Department of Exercise Physiology, Wuhan Institute of Physical Education, told reporters that when he was a fitness enthusiast, he found that the wrong riding posture was common. Stretch your legs outwards and nod your head. "The correct posture is: The body leans forward, the arms straighten, and the abdomen tightens. Abdominal breathing is used. The legs of the two legs are parallel to the crossbeams of the car. The knees and hips are coordinated and the pace of riding is taken into account."

Misunderstanding 3: Ignore the frequency, one-sided pursuit of strength and speed. "Many newly-entry young people are greedy for 'amounts' and 'quick'. If they have not rode a long distance and rode 50 kilometers all at once, and on the way, they only pursue speed and strength. This is actually a great harm to the body, seriously. There will be stagnant water on the knees, according to Sun Ting-fu, the captain of the Beijing Dongfanghong Bicycle Team. “The amount, frequency, and intensity of exercise are the three principles of exercise. It is recommended that beginners find their own frequencies and then increase their exercise levels. The frequency of pedaling is about 60-80 times, and each cycle requires at least 20 minutes of high-frequency, low-speed warm-up (that is, more laps and less force), so that the body can sweat slightly, or suddenly a large intensity exercise, prone to dizziness, Nausea and other symptoms."

For fitness, it is important to choose the right method.

Cycling fitness should also master the correct method. Experts introduced several cycling methods and suggested that athletes should use their own power according to their physical conditions:

The first kind: intermittent cycling method. This is a training method that depends on the speed of change and effectively exercises the human heart function. In the riding process, first ride slowly for a few minutes, and then ride a few minutes faster. This is similar to the “running alternating” in running training. Healthy Chinese and young people can control their heart rate at 120-160 beats/min.

The second type: Aerobic cycling. It is required to ride for 30 minutes at a moderate speed, and deepen breathing during the ride. This method is good for improving heart and lung function and helps to lose weight.

Cycling equipment must also be professional

Ordinary bicycles and exercise bikes are not the same. People who generally want to ride a bike to achieve fitness goals have two options, mountain bikes and road bikes. The former is slow, but can adapt to complex terrain, suitable for riding in the field fitness; the latter is suitable for the pursuit of speed fitness requirements, has a good exercise effect on human muscle, heart and lung function.

Compared with other sports, bicycle sports have higher requirements for the cyclist's own safety protection.

First of all, in the long-distance riding in time to add sugar, salt water, so as to avoid the formation of "water poisoning."

Second, professional protective equipment such as helmets, gloves and shoes should be provided. The helmet can play an important role in protecting the head during high-speed cycling. Do not expose the forehead when you wear it. Gloves can prevent slipping and abrasions. Sponge-sneakered shoes can become sore when they are pedaling for a long time. The professional bicycle shoes are hard bottom and can concentrate all pedaling power on the pedals.

Finally, notice that the length and height of the frame must be matched with your body, otherwise it will not only affect the speed of riding, but also cause injury to the back, legs and upper limbs.

In short, for riding enthusiasts, avoiding some misunderstandings and developing some good riding habits are very important for our fitness and tourism. We can not only exercise our body more effectively, but also increase the enjoyment of riding. Some unnecessary trouble.