18 things to note when riding a bicycle to lose weight

　　Can cycling help you lose weight?

　　Cycling compresses blood vessels, speeds up blood circulation, and allows the brain to absorb more oxygen. In addition, inhaling a large amount of fresh air can strengthen heart function. Periodic aerobic exercise can make exercise Those who consume more calories can achieve significant weight loss results.

　　Cycling not only benefits the three pairs of joints and 26 pairs of muscles in the lower limbs, but also exercises the muscles, joints, and ligaments in the neck, back, arms, abdomen, waist, groin, buttocks, etc. Not only can you lose weight, but it can also make your body shapely.

　　Precautions for weight loss while riding a bicycle

　　1. If the purpose of riding a bicycle is to lose weight, you might as well choose a small gear to increase the number of rotations, with a goal of 60-65 rotations per minute.

　　2. The biggest tip of the bicycle weight loss method is to ride for a long time, so don’t work too hard when you first start riding, otherwise it will cause soreness and fatigue in the buttocks.

　　3. When cycling to lose weight, you should take your time, step by step, and slowly increase the cycling time. Riding at a moderate speed for 40 minutes to 1 hour each time can achieve the purpose of burning fat.

　　4. The seat should be soft and of moderate height, so as to minimize the pressure on the buttocks.

　　5. When riding a bicycle, the upper body should be slightly tilted forward, the head should not be pushed forward too much, the waist should be slightly bent, the shoulders should be relaxed, the arms should be straight, and the back should not be hunched or the waist should be slumped. When pedaling, the legs should be straight.

　　6. In crowded places, the speed should not be too fast to prevent collisions and falls.

　　7. Many people think that choosing a flat road is not as good as a bumpy road, but intense exercise will only burn sugar and not fat, so beginners can choose a flatter road. After you become proficient, you can choose a road with a certain slope to increase your calorie consumption and better achieve the purpose of losing weight.

　　8. When lesbians ride bicycles, the handlebar position should be slightly higher than that of gay men to keep the upper body straight, place the body's center of gravity on the ischium, and reduce the burden on the arms. This posture is also conducive to smooth driving.

　　9. Before riding, check the condition of the vehicle, such as brakes, bells, tires, etc., to prevent accidents during exercise.

　　10. In case of rain, fog, ice and snow, suspend cycling exercise and choose other methods.

　　11. If you experience palpitation, shortness of breath, dizziness or other discomfort while riding, get off the car and rest in time. If necessary, go Hospital Check diagnosis and treatment.

　　12. The duration of each cycling exercise should be more than 30 minutes, preferably 40-60 minutes. Cycling exercise lasting less than 30 minutes will consume sugar. while riding a bike heart rate (Heartbeat) must be controlled to be 2-3 times higher than usual to achieve the purpose of exercise.

　　13. When pedaling slowly, just breathe naturally through the nose. If you pedal hard, you can adjust the breathing rhythm, such as inhaling after 3 pedals and exhaling after 3 pedals. Once the rhythm is adjusted, it will help eliminate fatigue.

　　14. If you want to increase muscles and strength, you can choose a posture with your body leaning forward as much as possible, which can reduce movement resistance and exercise muscle strength when pedaling quickly. If the purpose of exercise is to lose weight, you need to maintain a cycling posture with your arms straight, your abdomen in, and your upper body slightly bent forward.

　　15. At three or four o'clock in the afternoon, cycling in an environment with lush vegetation and rich negative ions in the air can speed up blood circulation, allow the brain to absorb more oxygen, and make people feel clearer.

　　16. some disease Patients need to perform this exercise under the guidance of a doctor, especially those with high blood pressure, coronary heart disease , hernia patients, epilepsy Patients and patients with post-concussion sequelae are prone to accidental falls while riding bicycles, endangering their safety.

　　17. Adolescents are in the growth and development stage and their bones are soft. If they choose a bicycle with a lower handlebar for exercise, it will affect the curvature of the spine and physical development over time.

　　18、male It is not suitable for long-term cycling exercise because the bicycle seat is narrow and the testicles, prostate and other organs may be squeezed for a long time, which can easily lead to ischemia, edema and inflammation.