How to practice mountain biking, how to teach cycling

What kind of exercises do you refer to, physical or technical?

Here's how to ride a bike:(1) Put one foot on the pedal first, slide forward, and then put the other foot on it, it is possible that after the other foot is put up, you will lose your balance, it's okay, this is normal, with more practice, you will have a certain balance ability.

2) After you have a certain balance ability, then try to turn the foot pedal, also put one foot on the foot pedal, slide forward, and then put the other foot up, try to turn the foot pedal after putting it up, you may lose your balance after turning less than one circle, it's okay, more practice will be fine.

3) You can try to turn a circle after half a turn, and you will become proficient after practicing slowly, or you can ask someone to straighten the bike for you in the back, and then you ride slowly.

4) Practice makes perfect, and you will be able to ride a bike.

Cycling is a sustainable, healthy and eco-friendly sport, and if you have no experience riding a bike, here are some basic steps to practice cycling:

1.Choose the bike that's right for you and make sure the size of the bike matches your height.

2.Make sure to wear appropriate clothing and a cycling helmet to protect yourself.

3.First learn a sense of balance, you can walk or push the bicycle in a chain exercise, and pedal the bicycle pedal on the flat ground for a smooth walk.

4.Learn to start the bike, press forward with your left foot on your right foot, lift your left foot again, and continue pedaling with your right foot to maintain balance.

5.Practice your braking skills, master the brake levers on both sides, and brake with a light press.

6.Find a flat practice field, accelerate slowly, keep your balance as you pedal the bike, look your head forward, relax your grip on the handlebars, and keep your head as straight and parallel as possible.

7.Learn to turn, push your head to turn left or right, don't tilt your center of gravity too much, and press the brake lever to adjust the direction slightly.

8.Gradually increase the speed and difficulty, trying up and down ramps and detours.

Remember to always maintain safety awareness, pay attention to the road traffic conditions, and take protective measures in time.

1. Find a safe place to do the exercises. Choose an open ground with a gentler slope to boost your confidence, and don't choose a small, closed space, steep slope or heavy traffic.

2. Know how to ride safely. Adjust the saddle to a lower position and check whether the tires are fully inflated and the brakes are effective.

3. Learn to brake. When practicing, you can choose a longer braking distance and slowly stop the car, so that you are mentally prepared. To determine which one controls the rear wheel and which one controls the front wheel, you can also adjust it according to each person's left and right hand habits.

4. Practice balance on the car. Sit on the bike and walk forward with your feet on the ground, slowly feeling how the bike moves on the ground.

5. Try to ride a smoother slope. Take your bike up a gentle slope with a wide area below to get on the bike, get on the bike, and slide down to slow down on the flat ground. Get out of the car and practice as much as you can to get used to this sense of speed, balance, and imbalance.

Mountain bikes are designed to conquer all kinds of terrain and have a sturdy frame; The rim is generally 26 inches; Coarser tires; Generally, it will be equipped with a flat handle or a swallow handle. So, what are some tips for getting started with mountain biking? Let's find out with me!

Preparation before riding.

Before riding, you should fully check the condition of each part of the bicycle to ensure that the bike is in good condition before you can go on the road.

Whether the front parts are loose, whether the brakes are ineffective, whether the tire pressure is enough, whether the pedal is loose, whether the chain moves smoothly, whether the tripping lever is tightened.

Riding position.

The riding position is basically supported by handlebars, pedals, and saddles. The coolest position on a mountain bike is a standing position with your hips unsaddled and only the handlebars and pedals. No matter what posture you take, you should always keep your eyes on the front, and the faster you run, the farther you look, in order to maintain balance and cope with various road conditions.

The position of sitting in the saddle is the basic position of mountain biking. When sitting, the weight should not be concentrated in the saddle, but should be spread over the wrists and feet. Keep your eyes forward, ready to move from a sitting to a standing position.

Start on flat ground

The bike is stable when it starts, so it's important to maintain its stability after starting. The higher the pedal position at the start, the better, and the higher the distance, the farther you can go forward, which means that the body is more stable. Make sure the rear is safe before starting.

Place your weight on the pedals and put your hips on the saddle as you pedal. Look straight ahead with your eyes.

Start on the slopes

When going downhill: When starting on a steep slope, the car is slightly horizontal towards the slope, so that when turning the handlebar to start the downhill, there is still time to put your feet on the pedals.

When going uphill: first adjust the gear ratio, for the slope with a large inclination, do not go uphill immediately, start in the horizontal direction first, and then change the gear ratio according to the slope, and climb up with the trend.

Precautions

When riding, the eyes are always focused on the front, and the speed is adjusted differently depending on the road conditions.

Safety is the most important thing, and you should always pay attention to safety.

1. Climbing training and riding uphill is one of the best ways to improve your strength and adapt quickly. If the training conditions allow, it is recommended to do three to four repetitions in 10-minute increments, and then use the descent as a recovery exercise. The riding cadence can be maintained between 65 and 75 rpm.

2. Group training, improve riding skills, training with the team is not only to maintain the motivation of riding the vertical reed, but also to help you improve your skills and ride better.

3. Strength training, cycling will use a large number of muscle groups (gluteal muscles, back muscles, limbs and leg muscles), so when the muscle groups larger than the rest of the thick belt begin to fatigue, it is very important to train small muscle groups to take over the function of these large muscle groups.

4. Change your diet, in cycling training, diet is also an important part that cannot be ignored. It's important for people looking to change the performance of their stool movements to replace processed foods with unprocessed or coarsely processed foods (natural foods instead of industrial foods), and the right foods will also make your body work more efficiently.

Use a screwdriver to violently pick the lock cylinder, you don't have to open the lock and destroy the lock cylinder.

Mountain bikes have the characteristics of high rigidity and flexible walking, and they do not have to choose the road when riding, and have been widely praised for roaming in the streets and alleys or leisure commuting, and cyclists can enjoy comfortable riding fun in a variety of road environments.

The various components of mountain bikes are different from ordinary bicycles, such as tires with cushioning effect and good shock resistance, a sturdy frame with high material stiffness, handlebars that are not easy to fatigue, and a transmission that can ride smoothly even on steep slopes, etc., all make mountain bikes more suitable for mountain climbing, off-road and outing.

This is something to learn, and the tricks can also be accumulated over long rides.

Mountain biking is all about safety, don't rush to learn the tricks.