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The wrong riding posture will affect the movement effect and cause harm to the body. It's like
bowing the waist, leaving the legs off, and pedaling is not standard, so it belongs to the
incorrect posture during riding.
Correct sitting posture: lean forward, arms straight, abdomen tight, abdominal breathing
method, legs parallel to the vehicle beam, knees, hip joint coordination, pay attention to the
rhythm of riding.
Correct trampling posture: correct pedaling should include: trampling, pulling, lifting and
pushing four coherent movements. The foot moves down first, then the calf retracts
backward, then raises upward, finally pushes forward, thus just completed a circle. Good
pedal rhythm not only saves physical energy consumption, but also improves speed.
Fourth: the right speed can be used for cycling
Frequency and intensity are the basic principles of exercise. At first, it is suggested that you
can find the right frequency, and then increase the amount of exercise. The average person
pedals about 60 to 80 times per minute. Warm up at low speed for each ride, and then
moderate and high frequency cycling for more than 20 minutes may cause slight sweating.
Fifthly, the purpose of different riding methods is different, but we should act according to our
ability. If you feel unwell, please stop training
1. In order to train to lose weight
For those who want to lose weight by bike, you can use aerobic cycling, which is to adjust
the feeling of resisting body load without exerting force. The intensity of this exercise should
be moderate, generally more than 30 minutes, in order to decompose fat. Therefore, the
best time to ride is 30 to 40 minutes, with a heart rate of 100-110 beats / min.
2. In order to train muscles
Exercise by bike to build muscles. Choose easy resistance, slow warm-up for 5 minutes,
then as a high-speed ride for about 5 minutes with a heart rate of 170-180 beats / min, and
then gradually slow down for 5-10 minutes so that the heart rate returns to 100 beats / min or
less. As a group, you can even do several groups and arrange a 3-5 minute rest between
groups
