Cycling is strenuous. How to ride to reduce weight.

Cycling exercise is a good way to lose weight, improve your heart and lung function, burn fat, and shape your body. Here are some basic tips for weight loss through cycling workouts:

Set a target weight and track your progress weekly.

Lose no more than 1 kg per week and avoid weight**.

Each ride lasts at least 40 minutes, with variable speed and high-intensity training.

Cycle to work or use your free time to increase your exercise.

Get enough sleep to help restore your strength and metabolism.

Eat regularly and reduce the amount of food you eat, and limit your carbohydrate and fat intake.

Here are some ways to lighten the burden of riding:

1.Adjust your riding position: Make sure your arms, shoulders, and upper back are relaxed. By adjusting the seat height, removing the handlebar height, and the position of the footrest, you can achieve a more comfortable riding experience.

2.Improve physical adaptability: gradually increase the distance and difficulty of Mingchen riding Huaiji, so that the body can gradually adapt to riding and reduce the burden of riding.

3.Pay attention to diet and hydration: Replenish enough water and nutrients in time before and during riding to improve the body's endurance and anti-fatigue ability and reduce the burden of cycling.

4.Use the right gear: Choosing the right bike and riding gear, such as comfortable cushions, proper shoes, gloves, sunscreen, etc., can increase the comfort and safety of your ride.

6.Make it a habit to exercise: Exercising regularly can improve your body's adaptability and endurance, making cycling easier.

The bike reduces the resistance in the horizontal direction to a very small level, so you only need to apply a small amount of force in this direction to move forward; In addition to overcoming the resistance in the direction of progress, the legs also need to use a lot of strength to support the weight of the body when walking, otherwise the person will fall, while when riding a bicycle the person is sitting, the legs do not have to provide too much support force, just a little strength to maintain stability and balance.

When riding on a straight road, the center of gravity of the human body is always at the same height, and the car moves forward by the rolling of the wheels, except for the resistance of the air, only a small rolling friction needs to be overcome. When a person walks, the center of gravity of the back foot is raised, and the walker has to overcome gravity to do work, and the center of gravity of the front foot is reduced, and the gravitational potential energy is converted into other forms of energy. Although the transmission machinery of the bicycle is laborious machinery, the force of pedaling on a straight road is generally less than the force of pedaling the ground when walking, and because the pedal pedal for a week, the wheel can roll forward for several weeks, compared with walking, if the distance is the same, the cyclist has less leg flexion and extension.

Therefore, cycling is less laborious and labor-saving than walking.

No, you don't.

1. Compared with aerobic exercises such as race walking and running, the easiest thing is cycling. Since the saddle of a bicycle does not fully support one's own body weight in exercise, it is more workout than running.

2. The strength of the movement can be controlled by itself, which is one of the points of cycling. The key is the weight and speed of the gears, which can be controlled according to the physical condition and physical fitness of the day. Beginners can set the gears to be lighter and press the pedal slowly.

On the contrary, it can increase the speed by weighting the gear, so as to achieve the purpose of increasing the amount of movement.

3. Cycling seems simple, but in fact, it is exercising the muscles of the whole body. When stepping on the pedal, you can exercise the quadriceps muscles on the surface side of the thighs and the gluteal muscles of the buttocks; The force transmitted by the pedal can play a role in exercising the triceps muscles of the calf; Holding the handlebars with both hands can exercise the back muscles, as well as the upper wrist triceps muscles on both wrists and the muscles of the upper body.

Do what you can.

When you first start exercising, you can control the feeling of riding a bike, and the most important thing is to grasp the rhythm to achieve the best effect.

After a while, you can increase some resistance appropriately.

Spinning bikes will have higher requirements for rhythm.

No need for gravity is muscle-plus.

1. The height and frame size must match, no matter what kind of model you are riding (road bikes, recreational sports bikes, also known as flat handlebar road bikes, mountain bikes, long-distance tourers, etc.). Qualified brands will give a "frame (product) geometry" (marked with a height matching value in the picture) or a description. Mismatch, like wearing shoes, not the right size, all kinds of discomfort.

Matching parameters, different brands, different ways of expression, such as)

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<>2, upgrade the whole vehicle. Floor, entry-level, low-end cars, heavy (such as road bikes, 1,000 yuan weighs 13 kg and mountain bikes, seven or eight thousand mid-range starts will be about 3 4 kg lighter), the rigidity of the parts material (the force transmission effect is weak), resulting in a "dragging" feeling (like stepping on sand), every time you step on a lap, you will lose your strength, and additional physical energy will be consumed.

3. If the grade of the whole vehicle is in the middle and low end (**about four or five thousand starts), then keep the frame and upgrade the main configuration: the first wheel set (the original, one thousand, two thousand, three thousand until five or six thousand, the higher the wheel, the lighter, the better the rigidity and rolling efficiency), the second fork (the mountain bike is a suspension fork, **the higher, the lighter, the better the suspension, the better the locking effect, the road bike is to replace the aluminum hard fork with a carbon fork), the third seat cushion (stiff and lightweight) Cycling pants (with cushions), Long-term cycling exercises can change the pedal lock to the road bike or mountain bike lock shoes (to improve pedaling efficiency).

Cycling is really tiring, but cycling is a good kind of exercise, you will be very tired at the beginning of riding, when you ride for a while, slowly get used to it, and you will not be so tired.

1.Get a good bike 2Enhance physical exercise.

If you drive, you can also use an electric donkey.

It would be nice to switch to an electric car, or a motor car that used to burn oil.

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 and is sometimes more effective than medications.

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.

1. It can prevent brain aging and improve the agility of the nervous system.

The results of modern sports medicine research have shown that cycling is a heterolateral-dominated exercise, and alternating pedaling with both legs can develop the left and right brain functions at the same time, preventing its premature aging and partial waste.

2. It can improve cardiopulmonary function, exercise lower limb muscle strength and enhance whole body endurance.

Cycling has the same endurance training effect on internal organs as swimming and running. This exercise not only benefits 3 pairs of joints and 26 pairs of muscles of the lower limbs, hips, knees and ankles, but also muscles of the neck, back, arms, abdomen, waist, groin, buttocks, etc. Joints and ligaments are also exercised accordingly.

3. Can**.

When riding a bicycle, due to periodic aerobic exercise, exercisers consume more calories and can receive significant results.

4. It can prolong life.