What is the cycling equipment

Summary: Riding for many people who have insufficient endurance and can not adhere to the running, is a more suitable way of fitness. But many people do not know what the benefits of cycling, how to ride scientifically to achieve the best fitness effect, we are riding, and what to pay attention to? First of all, we have to choose the right bike for us, and adjust the handlebars and seat to the right height according to our height and leg length. Secondly, when we are riding, we should look ahead and hold the handlebars with both hands naturally, instead of leaning forward and pressing on the arms, which will put pressure on the arms and cervical vertebrae. Below, come together to understand it! What are the cycling equipment 1, cycling helmet

Cycling head for lightweight helmets, pressed with high-strength foam for head protection.

2, riding hood

Multiple purposes, mainly for sweating and sun blocking dust; girls can also be used to bind hair.

3, cycling glasses

According to the time period, the lenses can be divided into a variety of colors, generally dark gray, yellow, white. Yellow-suitable for early morning, dusk sunlight exposure is relatively dark when wearing; dark gray-suitable for midday sunlight exposure at the time of wearing, in order to block the blinding vision; white, suitable for the weather is cloudy or night wear. Its main function is to block sunlight, wind and dust; it can enhance the safety factor of outdoor cyclists.

4, cycling sports mask

Especially in Beijing's hazy days, the safety tool for outdoor cycling.

5, cycling clothes

Cyclists special clothes, made of a variety of fabrics, can be selected according to need. In the spring can be replaced by a jersey or fleece jacket, its main function is to keep warm, quick-drying, breathable; in order to improve the comfort of riding.

6, cycling sleeve

Also known as arm sleeves, mainly and short-sleeved cycling clothes with wear, easy to dismantle, its main function is to keep warm, sunscreen.

7, cycling gloves

For cyclists special gloves, half-finger and full-finger points, the palm part of the thickening treatment, high-grade cycling gloves are padded with silicone layer, mainly used for the fall of the car, to reduce the damage, to prevent rubbing the hand; but also in the riding protection of the hand, to reduce friction.

8, cycling backpack or fanny pack

Cycling backpacks do not make special provisions, mainly used to load the riding process of the things needed to meet the needs of the special requirements; cycling fanny packs can be placed in a number of small outdoor equipment: such as, survival whistle, lighters and so on.

9, cycling pants

for cyclists special pants, there are long and short and in the buttocks with a cushion, its function is mainly for the high elasticity to reduce the friction between the legs in the bike, and equipped with a cushion to reduce the long time riding buttocks will be painful conditions, improve the comfort of riding.

The right way to rideThough riding is good, if you don't have the right way to ride, it's still easy to cause physical damage.

First of all, we need to choose the right bike for you, and adjust the handlebars and seat to the right height according to your height and leg length.

Secondly, when we ride, we should look straight ahead and hold the handlebars with both hands naturally, rather than leaning forward and pressing on the arms, which can put pressure on the arms and cervical spine.

Lastly, we have to follow the traffic rules, when riding on the road, we must play up, not because of a momentary negligence and cause injury.

Different fitness effects of riding 1, slow riding

Heart rate is generally no more than 65% of the maximum heart rate. Continuing for more than 20 minutes will "burn" more fat to supply energy, so it is more suitable for fat loss for the purpose of obese people.

2, fast riding

This time the body mainly through the glycogen anaerobic fermentation to supply energy, can improve the whole body, especially the thigh muscles of anaerobic exercise capacity, to help improve the anaerobic threshold. In other words, the physical discomfort after strenuous exercise will be postponed. In addition, fast riding is also quite valuable for cardiorespiratory function.

3, fast and slow

This way of riding if you can get scientific guidance, using a more reasonable combination of fast and slow exercise, will also achieve better fitness results.

4, medium-speed riding

Medium-speed riding is a good way to exercise cardiorespiratory function and the body's aerobic capacity. Older cyclists are also more suitable for this method.

What are the precautions to be taken when riding? 1. Dressing for different seasons (1) Summer: Higher temperatures and lower wind speeds. Normally, you only need to wear 1 layer of sweat layer is enough for riding, in addition, in order to cope with rainfall, it is best to bring a set of climate protection layer clothing.

(2) Spring and fall: moderate temperatures, but lower temperatures in the morning and evening and higher wind speeds than in summer. During the day, you can refer to the summer options without further ado. You need to wear 2 layers in the morning and evening: sweat-absorbent layer and heat-insulating layer.

(3) Winter riding: low temperatures, lower temperatures in the morning and evening, higher wind speeds. In line with the principle of 3 layers of clothing, sweat layer, insulation layer (thick fleece) during the day when there is enough sunshine and no wind. Other cases sweat layer, insulation layer (thick fleece), climate protection layer.

2, different seasons cycling diet attention (1) spring cycling diet

In daily life, the spring diet should follow the principle of high calorie, high protein, for long-distance cycling, but also to pay attention to consume more high-calorie, high-protein food to maintain the body's nutritional and caloric balance. In addition, the air is humid in the spring, the climate is not very stable, we should pay special attention to protect the liver.

(2) Summer cycling diet

Summer temperature is high, long-distance cycling will be a lot of sweat, resulting in excessive consumption of water and salt in the body, so in the diet should pay attention to: eat more salty soup, supplemental nutrients at the same time, but also can be fully rehydrated, salt intake. But pay attention to the human body daily intake of about 10g of salt is more reasonable.

Just avoid eating cold fruits and vegetables and cold food, drink less raw water. After riding, due to the very hot, many people like to eat raw fruits and vegetables, or drink a lot of raw water, which can lead to diarrhea.

(3) Autumn Riding Diet

Autumn, when the weather is getting cooler, is the perfect season for long-distance travel. During this season, it is important to return to the norm in terms of diet, eating more high-calorie foods, more cool and juicy vegetables and fruits if conditions allow, and supplementing with the right amount of protein and inorganic salts.

At the same time, the climate is dry in the fall, and special attention should be paid to hydration, moistening the lungs and preventing dust during the trip.

(4) Winter Riding Diet

Winter temperatures get colder and colder and are not really suitable for long-distance riding. If you insist on setting out in winter, you should also eat more high-calorie, high-protein food, and increase the amount of "fat, sweet and thick" food, but not too much, so as to ensure that the human body has enough essential nutrients, and to improve the body's ability to withstand the cold and immune system.

Traveling in different countries and regions, it is important to pay special attention to the differences in food culture and taboos. For example, most Westerners avoid eating animal offal, while Muslims abstain from eating pork and are forbidden to drink alcohol. Riders must do their homework in advance to understand the eating habits of locals before setting off to avoid embarrassment.

Secondly, many cyclists don't have a lot of rules about eating, we can actually roughly have such a rule, eat breakfast one hour before departure every day; eat some dry food around 10:00 a.m.; eat lunch around 1:00 p.m.; eat some more dry food around 4:00 p.m., and settle for supper around 7:00 p.m.

3, how many kilometers a day riding suitable for the general public mainly for the purpose of physical exercise, then ride 5-10 kilometers a day on the line, do not have to pursue a long period of time riding, otherwise not only will result in physical fatigue, the more serious may cause muscle strain and other problems.

4, the optimal length of the ride

Cycling is a good way to exercise, but we also need to pay attention to the right amount. If we just want to exercise, rather than pursuing extreme cycling goals, each ride can be controlled between half an hour and an hour. Because less than half an hour, our body has not been fully mobilized, and there is no way to achieve the purpose of fat consumption and weight loss. And more than an hour, it is easy to cause human fatigue, easy to accidental and dangerous accidents.

5, what people are not suitable for cycling cycling as a popular sport, young and old, but things will have two sides, or some special groups are not suitable for this sport, so what are the people?

First of all, people with knee injuries are not suitable for riding, because the pressure on the lower body when riding is relatively large, if the riding posture is incorrect, it is very easy to cause damage to the knee, especially if the original knee injury, more unsuitable for riding in case of aggravation of the injury.

People with respiratory problems. Riding needs to inhale a lot of air to obtain oxygen supplementation, if the respiratory system has a disease in the cycling process may be due to insufficient ventilation and cause danger.

6, ride with the mouth or nose breathing (1) before the ride: nasal inhalation and oral exhalation

Before the start, first of all, through the nasal inhalation and oral exhalation of breathing, in order to make the body to adapt to the rhythm of the movement in advance.

Method analysis: first close your mouth and inhale y and slowly through your nose until you can't inhale any more, then open your mouth and exhale slowly, and after you've exhaled, close your mouth and then inhale y through your nose. ...... Repeat the above operation 9 times in a row. After doing so, breathe naturally through your nose a few times and you're ready to go.

(2) Riding on a flat road: Abdominal breathing

When you start to ride, your body's oxygen consumption will increase, so abdominal breathing allows you to inhale more air, thus increasing your oxygen intake.

How to do this: Close your mouth and roll your tongue up against your palate to prevent too much air from being trapped in your mouth. Then inhale y through the nose, at this time obviously feel the abdomen in the inward contraction; exhale should try to exhale all the air, at this time the abdomen should be protruding outward. It's okay if you're not used to it at first, but if you practice it consciously, you'll get used to it.

(3) Climbing: Inhale and Exhale Quickly

Compared to riding on a flat road, climbing a hill requires more physical effort and therefore more oxygen to supply the muscles with energy. At this point, although abdominal breathing has a high oxygen uptake, the slower pace of breathing is not enough to meet the demand, so it's time to switch your breathing style.

Method analysis: At the beginning of the uphill climb, you can use the kind of nasal inhalation and oral exhalation before you start; pay attention to be sure to inhale and exhale slowly. When you find that your breathing is getting more and more rapid, speed up the rhythm of breathing - close your mouth, inhale quickly through your nose, and exhale quickly through your mouth. If your breathing is becoming more rapid, stop the cart and adjust your breathing.

7, cycling and running which weight loss effect cycling and running are aerobic exercise, can achieve the purpose of weight loss. The former is not so boring, more fun, but a long time to pedal the body will be very tired, and cycling most of the exercise is the lower limbs, leg muscles will be fully exercised. The latter is relatively boring, need endurance support, at least need to adhere to 30 minutes of running to achieve the purpose of burning fat, but the method is simple and easy to implement, and the whole body can get exercise, that is, running exercise can reduce the whole body. This is the advantages and disadvantages of cycling and running to lose weight. In fact, to say which weight loss effect is good, in fact, it is difficult to compare, the amount of exercise with each has its own good, the key to look at the individual is not suitable, can not stick to it for a long time, how much exercise every day.

Suitable for cycling route recommended 1, Silk Road trip

Lanzhou City → Tianzhu Tibetan Autonomous County → Wuwei City → Zhangye City → Jiuquan City → Jiayuguan City → Yumen City → Guazhou County → Dunhuang City. The total distance is about 1100 kilometers.

Traveling all the way along the Hexi Corridor, the sights and attractions are overwhelming, Dunhuang Mogao Grottoes, the Great Wall Jiayuguan, Jiuquan Satellite Launching Base, Zhangye Dafosi Temple, Wuwei Roshi Pagoda, the ruins of the Little Great Wall, and the ruins of the Beacon Tower.

2, the desert in the "green" trip

Urumqi city → Darbancheng district → Turpan city → Shanshan county → a bowl of spring village → Hami city → camel circle village → star gorges town → Gansu Province, Liuyuan township → Xihu township → Dunhuang city. The total distance is about 990 kilometers.

From the desolate, dry and lonely Gobi to the oasis of fruit abundance and ethnic flavor, a sense of accomplishment will emerge. And so it will continue on the road in search of the next oasis.

3, Sichuan-Tibet line

Chengdu City → Ya'an City → Kangding County → Yajiang County → Litang County → Batang County → Mangkang County → Zuogong County → Baju County → Bomi County → Linzhi County → Kobujiangda County → Mozhugongka County → Lhasa City. The whole journey is about 2200 kilometers.

The classic cycling route into Tibet is also the most beautiful scenery in the route into Tibet, with alternating alpine meadows, long rolling rivers and snow-capped mountains. This line attracts riders of different ages from different regions every year, and the 119th road class is well known to the majority of riders. At the same time, it is also an exceptionally tough route.

4, around the Qinghai Lake

Qinghai Lake around the lake, clockwise for the Heima River township → Bird Island → Gangcha County → Xihai town → Huangyuan County, the whole process of about 360 kilometers.

Circumnavigating Qinghai Lake is one of the most classic of the many cycling routes, which is loved by everyone. Qinghai Lake is a highland sacred lake, beautiful scenery, northwest of the bird island perched on the so-called "Kingdom of the birds".

Cycling is good 1, promote cardiopulmonary health

Cycling with running, is a very typical aerobic exercise, and aerobic exercise is the biggest benefit is that it can enhance the cardiopulmonary function, and in the process of riding, we need to breathe evenly to ensure that the intake of oxygen, which can increase lung capacity. Therefore cycling is a good exercise to promote cardiorespiratory health.

2, reduce the incidence of cardiovascular and cerebrovascular diseases

Long-term adherence to cycling can increase the number of hemoglobin in the body, improve the body's resistance to aging, improve the efficiency of the cerebral cortex, reduce the incidence of cardiovascular and cerebrovascular diseases

3, lose weight and relieve stress

Loss of weight should be the eternal topic of our pursuit. Because of the long time sitting in the office, can not exercise, and long-term to the computer, shoulder and neck pain, so that each of us feel exhausted after work. Riding can effectively alleviate this problem, often riding is not only a good way to lose weight, but also because when riding, we need to look up to see the road ahead, so that those of us who are low head of the cervical spine problem can be effectively alleviated, long-term persistence can not only achieve the effect of weight loss, but also can soothe our tense muscles, relieve fatigue.

4, shaping muscles

Riding can not only lose weight, but also improve and shape muscles, especially the lower body, calves, thighs and buttocks.

5. Relaxation

Cycling is also one of the few sports where you can do an activity while emptying your mind. In our spirit or depression, riding a bicycle, driving to a scenic road, this time our entire frustration can be relieved, so often riding sports to reduce psychological stress and prevent frustration is beneficial.

6, prevention of hypertension

Cycling can prevent hypertension, through the movement of blood circulation to accelerate, reduce vascular pressure, but also prevent vascular sclerosis, to achieve the purpose of lowering blood pressure.

7, low-carbon environmental protection

Cycling can effectively reduce the use of cycling, reduce exhaust emissions, alleviate air pollution, while reducing the use of cars, the road will be less congested, more smooth

8, increase oxygen intake

Cycling aerobics can be ingested in sufficient quantities of oxygen, is effective in burning the hoarding of fat movement.

9, anti-aging

We can find that cycling is a whole-body movement, hands to hold the handlebars, feet to keep alternating stirrups before you can move forward, and both eyes to look ahead has been the surrounding environment, so in the process of riding, not only exercise the body's coordination, but also to exercise the speed of human reaction, and therefore can prevent aging.

10, time freedom

Commuting to and from work on the road, weekends and so on all kinds of time, as long as we want to ride, can be carried out, do not have to consider the gym queue and other issues.