Riding weight loss skills, the benefits of exercise can not be enjoyed for a lifetime. I believe many people have already used this sport to keep fit in primary and secondary schools, and the effect of losing weight is also very obvious. Simple exercise can also help us exercise. Let me show you the benefits of cycling to lose weight.
Cycling to lose weight skills 1 1, cycling to lose weight skills
1. 1. First of all, we must grasp the time, which should generally be controlled at around 1 hour. A study by University College London found that cycling for too long increases the risk of prostate cancer in men, which may be caused by long-term stress on the prostate. The speed can be adjusted according to the individual's physique. Generally, the speed below 15 km/h belongs to moderate intensity exercise, which is suitable for people with average cardiopulmonary function. If it exceeds 16 km/h, it belongs to relatively high-intensity exercise and is suitable for bodybuilders with good cardiopulmonary function. It is best to control the riding intensity according to the heart rate. Young people can keep it at 140 ~ 150/min, those aged 30 ~ 40 are at 130 ~ 140/min, and those over 40 should keep it at120 ~/kloc-0.
1.2. Secondly, adjust the height of the handlebar and seat, and pay attention to maintaining the correct posture. The height of the seat should be that the heel should step on the pedal and the legs should be just straight, so as to ensure that you will not bend your knees or tiptoe excessively when riding, which is conducive to exerting strength.
1.3. Thirdly, when stepping on the pedal, the position of the foot should be appropriate, the force should be uniform, and attention should be paid to maintaining a certain rhythm, otherwise the ankle joint and knee joint will be tired.
1.4. Finally, due to the serious urban environmental pollution, automobile exhaust and dust will bring great harm to people in sports. Therefore, it is recommended to avoid seriously polluted weather when riding. In case of smog, even wearing masks, triangular towels and other protective equipment can not achieve satisfactory results, and riding is not recommended.
2. Can you really lose weight by cycling?
Cycling compresses blood vessels, accelerates blood circulation, and the brain absorbs more oxygen, plus inhaling a lot of fresh air, which can strengthen heart function. Periodic aerobic exercise can make exercisers consume more calories and achieve significant weight loss.
Riding exercise is not only beneficial to 3 pairs of joints and 26 pairs of muscles of hip, knee and ankle of lower limbs, but also can exercise muscles, joints and ligaments of neck, back, arms, abdomen, waist, groin and buttocks. Not only can you lose weight, but you can also make your figure symmetrical.
3, the essentials of cycling to lose weight
3. 1, get to the point
To master the essentials of cycling, you can't just pay attention to the distance of cycling. Adjust the height of the bicycle so as not to bruise the inner thigh root and subcutaneous tissue. When pedaling a bicycle, the position of the foot must be appropriate and the force should be uniform, otherwise it will cause pain in the ankle joint and knee joint.
3.2. Adjust the height and angle of the car seat.
If the seat is too high, the buttocks will inevitably move left and right when riding, which will easily cause perineal abrasions; The front of the car seat is upturned, which is more likely to damage the perineum.
3.3, the seat should not be too hard.
If the seat is too hard, you can cover the seat with a soft seat cover made of foam plastic to reduce the friction between the seat and the genitals.
3.4. Correct posture
Ride a bike in the right posture. When I saw those professional athletes riding bicycles on TV, their bodies were lying there, which was "professional". This posture is needed for the competition, in order to gain acceleration, and you are trying to shape it.
3.5, practice time
The number of exercises once a week is also wrong. Aerobic exercise should not be less than three times a week, and exercise for more than 30 minutes each time. It is not good to exercise for more than 60 minutes.
Training method of cycling to lose weight
1, aerobic riding method
Ride continuously for 30 minutes and keep the pedal frequency fast enough. What kind of trampling frequency is fast enough? When warming up, the frequency of pedaling gradually becomes faster, and the body feels hot, and then it will feel panting. Step about 80 times a minute or faster, depending on everyone's situation.
2, heartbeat frequency control method
According to the first step, you have found a suitable and continuous pedaling frequency, so refer to the heartbeat frequency again during riding. The heartbeat interval of 120- 130 per minute is most suitable for burning fat.
3. Intermittent riding method
The trick is: slow-fast-slow-fast. You don't need to ride fast at first, now it's warm-up time. It takes 10 minute to warm up slowly. When you feel feverish, after breathing, slowly increase the pedaling frequency to keep your proper pedaling frequency and heart rate range of burning fat. After keeping it for 2-3 minutes, slow down the riding speed slightly, let your body change and have a rest, and then increase the pedaling frequency.
What should I pay attention to when riding to lose weight?
1. If the purpose of cycling is to lose weight, you might as well choose a pinion to increase the number of revolutions, with 60-65 per minute as the target.
2. The biggest trick of the bicycle weight loss method is to ride a bicycle for a long time, so don't use too much force when riding a bicycle at first, otherwise it will cause hip pain and fatigue.
3, cycling to lose weight slowly, step by step, slowly increase the riding time, a medium-speed riding for 40 minutes to 1 hour, you can achieve the purpose of consuming fat.
4. When riding a bicycle, the upper body leans forward slightly, the head should not lean forward too much, the waist should be slightly bent, the shoulders should be relaxed, the arms should be straight, the hunchback should not be bent, and the legs should be straight when pedaling.
In crowded places, the speed should not be too fast to avoid collision and fall.
6. When a lesbian rides a bike, the handlebar position should be slightly higher than that of a gay man, which can keep the upper body straight, make the body focus on the ischium and reduce the burden on the arm.
7. Before riding a bicycle, check the condition of the car, such as brakes, bells and tires. , to prevent accidents in sports.
8. In case of rain, fog, snow and ice, you can stop riding and choose other ways.
Cycling weight loss skills 2 There are many misunderstandings in cycling fitness.
One of the misunderstandings: the posture of riding. "The wrong way of riding not only affects the exercise effect, but also easily causes harm to the body." Hu Yingchang, a student in the Department of Sports Physiology of Wuhan Institute of Physical Education, told the reporter that when he gave guidance to fitness enthusiasts, he found that the wrong riding posture was very common, such as legs outward and heads down. "The correct posture is: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, keep your legs parallel to the beam of the car, keep your knees and hips in harmony, and pay attention to the riding rhythm."
Myth 2: The action of pedaling. "It is generally believed that the so-called pedal means that the foot is stepped down and the pedal is turned around, so you can move forward. The correct pedaling should be divided into four coherent movements: pedaling, pulling, lifting and pushing. " Shi Bo, who used to be an athlete and coach in a professional team, said: "The sole of the foot stepped down first, then the calf retracted and pulled back, then lifted up, and finally pushed forward, just completing a week of pedaling. Such a rhythmic step can not only save physical strength, but also improve speed. "
Myth # 3: Ignore frequency and pursue strength and speed unilaterally. "Many young people who are just getting started are greedy for' more' and' faster'. If they ride 50 kilometers at once without riding a long distance, they only pursue speed and strength on the way. In fact, it is very harmful to their bodies, and serious knees will accumulate water. " According to Sun Tingfu, captain of Beijing Dongfanghong Cycling Team, "The amount of exercise, frequency and intensity are the three principles of exercise. Beginners are advised to find the right frequency before increasing the amount of exercise. Ordinary people pedal about 60-80 times a minute. Every time you ride, you must have at least 20 minutes of high frequency and low speed (that is, more laps and less effort) to warm up, so that your body sweats slightly, otherwise you will suddenly exercise with great intensity, which is prone to dizziness, nausea and other symptoms. "