How to exercise through a bicycle is correct. What kind of exercise effect do you want to achieve through a bicycle? According to different intentions, different ways of using bicycles can be used purposefully to better achieve the effect you want.
1. Fat-reducing cycling method: Riding at a moderate speed generally requires continuous cycling for more than 40 minutes. At the same time, attention to regular breathing is very effective in reducing fat.
2. Power-type cycling method: It is to ride according to different conditions, such as: adjust the size of the gear when going up or uphill (limited to 5 speed or 10 speed adjustable speed bicycle), this method can improve the legs Muscle strength or muscular endurance.
3. Intermittent cycling method: When riding, first ride at a moderate speed for 1 to 2 minutes, then ride at a speed of 1.5 to 2 times for 2 minutes, and then ride at a slow speed, and then return to fast, alternating Cycling exercises can improve the trainer's adaptability to aerobic exercise.
4. Intensity cycling method: Firstly, it is required to ride for 5 to 7 minutes at its own 60% speed limit, followed by observing its own pulse per minute with a stopwatch to keep it within the cardiopulmonary training interval so that the heart can be exercised. The effect of the vascular system.
5, core muscle cycling method: the process of riding the buttocks to leave the seat, but do not stand straight body, while the core site (waist abdomen) force to control the balance of the body, using this method can train the core site muscle strength.
have to be aware of is:
1, remember to wear professional sports gloves during exercise, one is non-slip, the second is to protect the hand after the fall.
2, the seat position. When a person stands on the ground, the leg on one side is raised, and the height when the thigh is parallel to the ground is the same as the height of the seat.
3. Regardless of the kind of bike you ride, if you are in order to lose fat, you need to make replenishment every 5 to 10 minutes.
4. It is not recommended to use weight-bearing (back-to-back shoulder bag) cycling training. The exercise of a bicycle is mainly the duration of time. If you ride it with weight, it may hurt your back and lumbar spine.
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