The right ride partner
This low-carbon, time-saving and money-saving way is favored by many people, and the number of "cyclists" in busy cities is growing. Whether on the busy roads in the urban areas or on the winding and rugged winding mountain roads in the suburbs, you can often see the vigorous figure of cyclists. However, if you don't pay attention to the correct riding posture, you are likely to suffer from "riding sickness". How can we prevent "bike disease" while showing our chic demeanor?
It not only responds to the call of energy conservation and environmental protection in the low-carbon era, but also is a wise choice to save time and transportation costs. In view of its nature, cycling is increasingly favored by bodybuilders, and "cyclists" in busy cities are becoming more and more powerful.
Cycling has many advantages and is a very suitable sport.
Benefits 1 can accelerate the whole body blood circulation, activate joint muscles, promote metabolism, train thinking and coping ability, and is good for the body.
Benefit 2: The exercise method is eclectic and has the characteristics of relaxation and flexibility. Athletes can choose according to their own situation, relaxed and happy, just good training.
However, if you don't pay attention to the correct riding posture, you may suffer from "bicycle disease"
Knee joint injury
Many cyclists will feel pain in their knees after riding for a long time, even swelling and effusion in their knees, and the quadriceps femoris (the muscle in the front of the thigh) is gradually shrinking. According to the research report, the reasons for this phenomenon are as follows.
The seat is too low, the knee joint can not be straightened, and the articular surface of patella and lower femur in the joint is excessively worn, which leads to the degeneration of patellofemoral joint. Therefore, the appropriate height of the seat is very important. Determining the appropriate height of the car seat can be determined by the following methods: the rider sits on the car seat, and after one foot is straightened, the sole of the foot is just flat on the lowest pedal. When riding a bicycle, pedal the bicycle with the forefoot to help the arch exert strength, prevent flat feet and reduce physical fatigue.
Use an accelerating axle car, which is a low-speed and high-resistance car.
A powerful bicycle saves labor, and the friction on the patellofemoral joint surface is greater than that of ordinary bicycles, which is more prone to patellar strain. Therefore, it is best to use high-speed and low-resistance bicycles, especially for the elderly who ride bicycles in windy weather.
Incorrect pedaling posture, such as genu valgus or genu varus, may lead to tearing of patellar ligament or patellar tendon, or tendinitis around patella. The correct posture is: keep your legs upright and ensure that your toes, knees and hips are three points and one line.
Riding too fast and pedaling too frequently will accelerate the wear of patellofemoral joint surface. Therefore, cyclists should find the appropriate pedaling frequency according to their own situation. Research shows that the frequency of pedaling for ordinary people is 60 ~ 80 times per minute. Athletes should gradually accelerate and increase the amount of exercise on the premise of making good preparations for activities.
Will * * *
Will * * * be pressed and rubbed by the car seat for a long time, leading to * * * congestion, dysuria, dysuria and even hematuria and urinary tract infection? This may be caused by riding for too long, the front of the seat is too high, the seat is too hard, and friction compresses the urethra and prostate. Therefore, it is necessary to ensure that the front of the car seat is slightly lower than the rear, and try to use soft seats. Ladies have wider hips, so it is better to use wider car seats to reduce local pressure. After riding for a period of time, you should get off and rest for a period of time to facilitate local blood supply.
Ulnar nerve paralysis
Some cyclists and long-distance cyclists try to support their weight on the handlebars in order to reduce wind resistance. Because of holding the curved handle for a long time, the ulnar nerve in the wrist joint is paralyzed, and there are symptoms such as claw-shaped hands and ring little fingers. It is suggested that cyclists use handlebars made of soft materials, or install a pair of handlebars for bicycles, which can be used alternately during long-distance cycling to avoid long-term oppression of ulnar nerve in the same part.
In addition, riding a bicycle should pay attention to the training of strength, speed and endurance. It is suitable for training strength when climbing uphill, focusing on training speed when leveling the road, and riding slowly for a long time is the best choice for endurance training.
Cyclists, pay attention to the correct riding style, and health will accompany you.
Middle-aged people can also practice Taekwondo.
What has Taekwondo brought me?
Now there are more and more taekwondo training halls in the city. In the final analysis, more and more people are interested in this unfamiliar sport. Many people can persist in training for many years because they are attracted by its unique charm.
In the process of practicing Taekwondo, people's common confrontation attacks are only part of it. In the Taekwondo Training Hall, it is often said that practicing Taekwondo is actually to fulfill a person's "chivalrous dream" when he was a child. Indeed, practicing Taekwondo for a long time can not only enhance the strength and elasticity of muscles, but also improve the responsiveness of the brain. Exercise is not only the contraction of skeletal muscle, but also the comprehensive exertion of right brain functions such as spatial perception, experience and type recognition, so it is very beneficial to spatial transformation, image thinking and creativity.
In addition, more importantly, Taekwondo can cultivate people's will and mind. Cultivate the Taekwondo spirit of "courtesy, honesty, self-denial, patience and perseverance", make people know how to respect and be good at learning, and promote the formation of good habits. When practicing in Taekwondo Hall, the good interaction between coaches and trainees, as well as between trainees, has also formed a special culture in the training class. Regular weekly gatherings will make everyone feel the intimacy of the team.
Middle-aged people can also practice Taekwondo.
With the improvement of youth training and physical fitness, it hit it off with the rigorous teaching system of Taekwondo. This makes teenagers' training and learning of Taekwondo increase continuously in recent years, showing a continuous upward trend. Indeed, teenagers are more flexible. Taekwondo is practiced from leucorrhea. For children, as long as they master the essentials of action, leucorrhea to yellow belt is not difficult.
So, is Taekwondo only suitable for children to start practicing? Of course not. At present, successful people around the age of 40 are also a very important group in taekwondo training halls. These people know that only by improving their physical fitness can they achieve their professional development. At the same time, they also have the advantage that ordinary white-collar workers can't catch up with-they have enough independent time. These two reasons make middle-aged people become important supporters of Taekwondo. Of course, many people are worried that they can still practice Taekwondo when they are old, stiff joints and stiff ligaments. In fact, if you just want to exercise, you can practice at the age of 40; However, if you are participating in the competition, the requirements for the ligaments of the practitioners are more stringent.
Don't eat sweets before fitness.
What harm does it do to eat sweets on an empty stomach? Theoretically speaking, people's blood sugar will rise after eating sweets. At this point, the body will release insulin to convert blood sugar into glycogen, thus returning blood sugar to normal. If you eat sweets on an empty stomach, it will lead to excessive insulin release, rapid drop in blood sugar, and even hypoglycemia, thus forcing the body to release the second hormone, adrenaline, and returning blood sugar to normal. The effects of these two hormones can make people dizzy, have a headache, sweat and feel weak.
In addition, sweets can only give the body heat, but relatively lack of nutrients such as cellulose and sugar, so that the body can not convert sugar into energy. Too much sugar and insufficient cellulose in food can easily eliminate the normal flora in the intestine and produce 2, B3, B 12 and folic acid. Therefore, eating sweets on an empty stomach will not only cause hypoglycemia, but also cause nutritional deficiency.
Harm of eating sweets on an empty stomach: Studies by British physiologists Anna Firth and John Harding show that eating sweets on an empty stomach will also damage the body's absorption of various protein. They put all kinds of protein in a solution with high sugar content, and found that sugar would slowly combine with protein, thus changing the molecular structure of protein and reducing the nutritional value of protein.
Conclusion: We all know that fasting exercise is not advisable. Some people like to eat sweets before exercise. The doctor warned everyone that eating sweets before exercise is unscientific and prone to hypoglycemia.
Bicycle exercise