The basic principle of cycling fitness is to do enough warm-up exercise before strenuous exercise. Exercise is very important in our daily life. Moderate exercise is good for health. Aerobic exercise can increase the oxygen content in our brain. Now share the basic principles and skills of bicycle fitness.
Basic principles of cycling fitness 1 First of all, the most important thing in cycling is to wear a safety helmet.
Because it is directly related to your life safety. It is necessary to check your equipment, brakes, lights and tire pressure before riding.
Second, it is forbidden to ride a bike after drinking.
Cycling after drinking is as dangerous as driving after drinking. It is also an act of endangering others and oneself in a dangerous way, which can easily lead to tragedy. Therefore, we strongly oppose cycling after drinking.
Third, team up on horseback.
For group travel and cycling, a formation should be formed, and a zigzag formation should be adopted. This can not only show the team style, but also save physical strength. Find an experienced person to lead the ride, control the speed, one by one, keep a safe distance, and someone will be responsible for finishing the work to prevent the rider from falling behind. When riding, you must abide by traffic laws and regulations, do not go backwards, and do not "overspeed". Everyone must control the speed on the road, and must not be competitive, overtake and drag, and pay attention to traffic safety.
Fourth, there must be a plan for riding.
We should make cycling routes and itineraries according to everyone's actual situation, and we should not blindly make unrealistic itineraries, which will make everyone very tired and lose the fun of cycling. Not only must you have the necessary tools for repairing cars and tires, but you should also have medical first aid items. Adequate preparation is the guarantee of a smooth ride.
Fifth, try not to catch up with the evening.
Because riding is mostly in the suburbs far away from the city, there are no street lights. Even if equipped with lighting system, due to unfamiliar road conditions and uncertain vehicles on the road, please try not to ride after dark. Unknown dangers are everywhere.
Control the speed when going downhill.
Just after climbing hard, facing the long downhill, everyone wants to enjoy the feeling of speed and will get carried away, but at this time, the seeds of danger have been planted. You don't know whether the unknown road ahead is dangerous. Unless you want to perform trapeze, slow down and control everything.
Exercise by bike should be moderate.
The wrong riding method not only affects the exercise effect, but also easily causes harm to the body, so you should pay attention to the correct method when choosing riding exercise.
Keep your posture straight and relax. When riding a bicycle, usually the upper body should lean forward slightly, the arms should be straight, the eyes should be straight and the attention should be concentrated. When pedaling, use force on the forefoot to keep your body balanced and not shake. Lean forward when encountering uphill headwinds; When going downhill or downwind, stand upright and pay attention to downhill safety. At the same time, breathing should be coordinated with the vehicle speed, and abdominal breathing and nasal breathing should be used as much as possible.
It is generally believed that riding a bicycle and pedaling means that you can move forward by stepping on your foot and rotating the pedal once. In fact, the correct pedaling should be divided into four coherent movements: pedaling, pulling, lifting and pushing.
Step on the sole of your foot first, then retract and pull your calf back, then lift it up and finally push it forward, so that you can just complete a cycle of pedaling. Such rhythmic pedaling can not only save physical strength, but also improve speed. Beginners should avoid wrong postures, such as legs curling outward and bowing.
Pay attention to changing posture. When riding for a long time, we should pay attention to changing the riding posture, so as to move the center of gravity of the body and prevent a certain point of perineum from exerting force for a long time. Standing for 10 minutes every day is a compulsory course for mountain bike enthusiasts. This is also very important for cyclists on flat ground.
First of all, we should balance our efforts, and don't push too hard on one side. Don't keep your knees completely straight when pedaling, so your body's center of gravity will shift and you will hurt your body. If the bicycle seat is too high, it will not only make you uncomfortable and uncoordinated when riding, but also make the perineum constantly rub against the seat because the cyclist can barely move up and down.
A comfortable seat position should be horizontal or slightly inclined downward. If the seat is tilted up, even the best material will compress the hip artery. In addition, choose those wider seats. Step by step, do what you can. Many young people are eager to ride more and faster. They don't ride long distances, they ride 50 kilometers at once, and they only pursue speed and strength. This is very harmful to their health, and serious knees will accumulate water.
Riding fitness should master posture and movements, slow first and then fast, which is the principle that beginners should master. The first time you ride a gearbox, don't be too fast and too long, and then accelerate the timeout after your body adapts.
The basic principle of cycling fitness is free riding, unlimited time and speed. Its main purpose is to relax muscles and deepen breathing, thus alleviating physical and mental fatigue.
The first method of intensity riding is to specify the speed of each ride; Second, adjust your pulse intensity to control your riding speed. Can effectively exercise people's cardiovascular system.
Intermittent cycling can also effectively exercise people's heart function by riding slowly for a few minutes and then riding quickly for a few minutes.
The strength circulation method can effectively improve the strength or endurance of the legs and prevent the occurrence of thigh bone diseases by riding hard according to different situations.
Aerobic cycling takes about 30 minutes at a medium speed. When exercising in this way, we should pay attention to deepening breathing, which is very beneficial to the improvement of cardiopulmonary function.
The pedal of the bicycle is in contact with the foot center, and you can massage Yongquan point by stepping on the foot center. Pedal alternately with your feet. Your right foot doesn't need to stand when your left foot pedals. On the contrary, when kicking the right foot, the left foot is not hard. Drive the bicycle forward with one foot, pedaling 30-50 times at a time, which is more effective when it is against the wind or uphill.