Riding a 12 km bike a day Exercise?

First of all, to give you a yes, definitely to be able to exercise. Riding a bicycle is not only possible, but it can also make you shapely. Since cycling is a sport that requires a lot of oxygen, it can also strengthen heart function. It also prevents high blood pressure.

Sometimes more effective than drugs. Cycling compresses blood vessels, which accelerates blood circulation, and the brain takes in more oxygen, plus inhales a lot of fresh air, and you will feel clearer in your brain. Riding on the bike, you will feel very free and exhilarating.

It's no longer just a means of transportation, it's a way to delight the soul.

Refer to the information on flexibility.

Exercises: 1. Flexibility exercises with knees close to the abdomen. Lie flat with your back down, your hands at your sides, and your legs naturally flat.

Bend one leg and bring your thigh closer to your abdomen. The other leg continues to stay flat on the ground with the toe facing the sky. Hold your knees with both hands and pull your knees and thighs closer together until you can feel your hips.

The joints and muscles of the buttocks are stretched. Hold this position for 10 to 15 seconds, then switch to the other leg. Your back and neck must be flat on the ground all the time so that you can be fully stretched.

Repeat the exercise according to your own feeling of tightness in your legs, but don't exceed three sets. 2. Kneeling hip flexibility exercises. The best hip flexibility exercises should keep the chest open and the lower abdomen extended.

The kneeling hip lift allows you to do this without putting pressure on your legs and lower back. Kneel on one leg on the floor and stand the other leg directly in front of your body, knees bent and thighs parallel to the ground. The back should be straight, and the abdominal muscles should be straight.

Tighten firmly and slowly push your hips forward (keep your eyes level and try to maintain your balance). Hands should be placed at the pelvis to support the upper body and lower back. Hold this position for 15 to 20 seconds and switch legs.

This stretches the front of the thighs and hips, as well as the lower abdomen. To prevent over-practice, it's best not to exceed three sets. 3. Butterfly flexibility exercises.

It is a timeless practice widely used by gymnasts and dancers to stretch the hips and inner thighs very effectively. Sit on the ground and bring your feet closer to the center of your body, with your heels touching in front of your body. Depending on the individual's flexibility, the distance between the heel and the crotch can also be different.

The back is straight, the abdomen is tightened, and the head and neck are relaxed. Use your elbows to gently press the inside of your knees so that they are close to the floor. Hold this position for 15 to 20 seconds.

Repeat the exercises according to your own stiffness, but no more than three sets.

Cycling every day can exercise your body, but there are some problems to pay attention to when riding a bicycle to achieve the purpose of exercising, and if you don't master the right essentials, there may also be negative effects.

1. Riding posture.

The wrong way to ride a bike not only affects the effectiveness of the workout, but also can easily cause damage to the body. Common problems with riding posture are legs turned out, nodding and bowing, and so on. The correct posture is to lean forward slightly, straighten your arms, tighten your abdomen, and breathe in an abdominal position.

Method, the legs and the crossbars of the car are parallel, knees and hips.

Maintain coordination and pay attention to the rhythm of the ride.

Second, the action of pedaling.

Most people think that the so-called pedaling is to step down, and the pedals turn around and move forward. The correct pedaling should be divided into: stepping, pulling, lifting, and pushing 4 coherent movements.

When riding, the soles of the feet are pressed down first, the calves are retracted and pulled back, then lifted up, and finally pushed forward, so that the pedaling is just right. Pedaling so rhythmically not only saves effort but also increases speed. ‍

Cycling can comprehensively exercise people's internal organs and improve endurance, can improve the strength of people's musculoskeletal system and ligaments, improve the flexibility of lumbar vertebrae, and comprehensively increase people's speed, endurance, agility, flexibility, coordination and other whole body qualities.

Riding Notes:

1. The cycling plan should vary from person to person. It is correct to correctly understand and recognize your abilities and ride a large number of rides, but it does not have to reach the maximum amount, which means that you do not need to stop every time you are exhausted from outdoor riding.

2. It is best to ensure 40 minutes or longer for each ride, the first 10 15 kilometers as the warm-up stage, wait for all body functions to be mobilized before increasing the riding intensity, and finally set aside 5 10 kilometers as a relaxing ride.

1. Exercising muscles and cycling is conducive to burning fat and promoting a lot of sweating, which is a very good aerobic exercise**. One of the peculiarities of cycling is that it can exercise the whole body, as it involves the application of all muscles from the arms to the feet, improving the musculature, and lifting the muscles of the feet, back and shoulders. Even when you don't exercise, the increase in muscle mass can help ignite more body fat.

2. People who promote physical and mental health and exercise regularly, including different types of fitness sports such as cycling, are healthier than sedentary people. Fitness has the effect of boosting mood based on the release of endorphins, which are natural painkillers that the body needs to heal, compounds that can improve the state of mind and make everyone happy, and cycling can also help improve depression.

3. It is conducive to weight loss, and when riding a bicycle, the actual effect lies in the cycling time and the difficulty of the terrain. The longer you ride the bike, the more difficult the terrain will be, and the more heat will be ignited.

4. It can relieve stress, which is the cause of many diseases, which may lead to weight gain, diabetes, asthma, anxiety, digestion and absorption problems, high blood pressure, cardiovascular and cerebrovascular diseases and neurasthenia. Cycling is a great fitness exercise that can help improve physical fitness and relieve stress. Cycling can also appreciate the changing scenery, which has a positive effect on emotions and relieves stress.

5. Improve the brain nerves, riding a bicycle also helps to harmonize the mind and body, and riding a good bicycle must be the concentration of Meituan riders, which is also a kind of exercise for the human brain. Cycling is also very effective in helping people release stress, promote the growth of new cells in the brain, and further protect riders from degenerative diseases of the nervous system.

6. It is conducive to improving the quality of sleep, and many people find that they can sleep better after riding a bicycle. Physical and mental health is directly related to sleep, and daily cycling can promote a good night's sleep, especially for insomnia, dreaminess and sedentary lifestyle.

1.Exercise leg muscles Cycling can help wake up the muscles of our lower body and play a very good workout effect.

2.Lose fat and get rid of fat Cycling is a cardiopulmonary exercise that can exercise the muscles of the whole body and burn fat. Through cycling, the parts of the body with the highest fat content, especially fat, can be effectively exercised, which is a powerful tool for fully burning fat and mobilizing the muscles of the lower body.

3.Enhance cardiopulmonary function Outdoor cycling is actively recommended by human science experts.

It can play a very good **** effect, riding for too long is easy to hurt the joints, the mental state looks very good, ** special tightness, and the balance is particularly good.

The body will become stronger, and the whole person will be better mentally and physically strengthened.