How to lose weight by riding a bicycle

　　interval cycling

　　This is an effective method that relies on the alternation of fast and slow speeds exercise The training method of human heart function is to ride slowly for a few minutes and then ride fast for a few minutes during cycling, which has a similar effect to the "alternating running and walking" in running training. However, the "fast" referred to here does not mean the speed at will, only the speed that reaches the point of movement. heart rate The intensity is truly effective, otherwise it will be in vain.

　　aerobic cycling

　　The aerobic cycling method requires you to ride continuously for at least 30 minutes at a moderate speed. At the same time, pay attention to deepening your breathing. This method is very good for improving cardiopulmonary function and helping to lose weight. This is because the human body’s metabolic method is mainly sugar metabolism in the first 30 minutes of exercise, and it only begins to consume fat after 30 minutes. Therefore, friends who want to lose weight must not “give up halfway.”

　　“Heavily Armed to Prevent Injury

　　Compared with other sports, cycling can enjoy the beauty of nature while exercising, which can be said to kill two birds with one stone. However, the characteristics of this sport also put forward higher requirements for the safety protection of the cyclists themselves.

　　First of all, be equipped with professional protective equipment, such as helmets, glasses, clothing, gloves and shoes. Professional shoes have stiff soles that reduce pain and allow all the pedaling power to be concentrated on the pedals. Secondly, pay attention to replenishing water containing electrolytes in time during long-distance riding. White water is not easy to be absorbed quickly, and the phenomenon of "the more you drink, the thirstier you become" will occur. In severe cases, it may cause organ compression and lead to "water intoxication". In addition to sports drinks, buy a bag of rehydration salts from the drugstore and add 1 liter of water, or use 10 grams Grape You can also make your own by mixing sugar and 2-3 grams of salt with 1 liter of water. Finally, please note that the length and height of the frame must match your body shape. Otherwise, it will not only directly lead to incorrect riding posture and affect the riding speed, but also cause damage to the lower back, legs and upper limbs.

　　Correct posture is the most important

　　Legs stretched outward, head and head shaking, nodding and bending, these are probably the most common riding postures. But Captain Sun reminds cyclists that incorrect riding methods not only affect the effect of exercise, but can also easily cause damage to the body. The correct posture should be: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, and keep your legs parallel to the crossbar of the car.

　　Or buckle slightly inward, keep your knees and hip joints coordinated, don't swing your body from side to side, and pay attention to the riding rhythm.

　　In addition, pedaling posture is also important. “Most people think that the so-called pedaling is just pressing down, turning the pedal in one circle to drive the flywheel forward. However, correct pedaling should be divided into four consecutive actions: stepping, pulling, lifting and pushing. ”Professional coach Shi Bo said from his own experience: "First step down on the soles of your feet, then retract and pull your calves back, then lift them up, and finally push them forward. This is exactly a 360-degree pedaling cycle. Pedaling in such a rhythmic manner not only saves energy but also increases speed. ”