Cycling is both a mode of transportation and a mode of exercise, what are the basic principles of th

Cycling is the only way to get fit:

1. First of all, it is necessary to stipulate the speed of each ride, and secondly, to control the riding speed by stipulating the strength of your own pulse, which can effectively exercise the cardiovascular system of the person. Many people think that the more intense the exercise, the better the fitness, but if you ride a bicycle for fitness, we need to keep our heart rate below 65% for about 30 minutes, which will "burn" more fat to supply energy, and it is a good way for people to do so.

2. High-speed cycling can strengthen our thigh muscles and help improve the anaerobic threshold. In other words, the physical discomfort after strenuous exercise will be delayed, helping us to engage in higher intensity exercise, or to persist longer during high-intensity exercise. In addition, fast cycling is also valuable for cardiopulmonary fitness.

3. Medium-speed cycling is a good aerobic exercise, generally about 30 minutes of continuous cycling, and at the same time pay attention to deepening breathing, which is very beneficial to the improvement of cardiopulmonary function, and also has special effects.

4. The strength cycling method is to ride hard according to different conditions, such as uphill and downhill, which can effectively improve the strength or endurance quality of the legs, and can also effectively prevent the occurrence of thigh bone diseases.

Note: It is best to use a combination of four methods to exercise with a bicycle, but one will be the main effect, but if you are just starting out in fitness, the intensity should not be too high, if you feel tired.

You must wear a helmet, it is strictly forbidden to ride after drinking, and the situation of drunk driving is the same as the danger, and it is also a dangerous way to endanger others and endanger oneself, which can easily lead to tragedy, so it is strongly discouraged to ride under the influence of alcohol.

Ride in formation. For group travel, riding should be carried out in formation, and a line formation should be adopted. This not only shows the team's style, but also saves physical strength.

Find an experienced person to lead the team, control the speed, one by one, keep a safe distance, and someone else to take care of the finishing work so that the riders don't fall behind. Cycling travel must abide by traffic laws, can not go against the road, can not speed, everyone on the road must control the speed, must not compete for overtaking, drag racing, pay attention to traffic safety.

When riding a bicycle, the legs and pedals work together in a circular motion, and different muscle groups throughout the body are involved in the process.

Thigh training: The quadriceps muscles (the four muscles in the front of the thighs) play an important role during cycling, pushing your legs and knees hard with each of your downward pedals. The blue marker in the diagram below is where the quadriceps muscle is located.

The gluteus maximus (located in the hips) gets involved as you paddle through the lowest point of the circumference. The red area in the image below is the position of the gluteus maximus.

The hamstring muscles (located on the back of the thighs) are used when you bend your knees during the paddling. In addition, in the process of drawing a circle with the pedal, each time you pass the lowest point and stroke backwards, you can lift the hamstring muscles the most. The purple area in the picture below is the position of the hamstring muscle.

First, the most important thing for riding is to wear a safety helmet. Because it is directly related to the safety of your life. It is necessary to check your equipment, brakes, lighting, tire pressure, etc. before riding.

Second, there must be a plan for riding. It is necessary to formulate the route and itinerary of cycling according to the actual situation of each person, and must not blindly make unrealistic itineraries, which will not only make everyone tired, but also lose the fun of riding.

Abide by traffic rules, pay attention to personal safety, don't ride too fast, don't be reckless, and don't ride a "vindictive car". While riding, don't look around, let alone get distracted and distracted.

Try not to rush at night. Because most of the riding is far away from the suburbs of the city, there are no street lights, even if you are equipped with a lighting system, but due to the unfamiliar road conditions, the uncertainty of the vehicles on the road, please try not to ride after dark, unknown dangers are everywhere.

The first is to set the speed of each ride, and the second is to set your own pulse strength to control the riding speed

In fact, there are many riders who have stepped into the circle of bicycles for the sake of **, but the result is that the road of cycling is gone, and he will recommend bicycles to some friends around him who want to **, and pull them into the pit. In this way, the cyclist has changed from an otaku at the beginning to a popular male god and goddess, just like the fire meteor, flashing in front of his eyes, but the impression is so profound.

Cycling can exercise the muscles of the legs, and cycling is the best way to exercise the muscles of the legs.

What are some ways to exercise on a bike? The benefits of cycling are**, enhancing immunity, improving the respiratory system, strengthening the muscles of the lower limbs, etc.

1. **: Cycling is an aerobic exercise, and regular cycling can achieve the purpose of cycling, because in the process of cycling, the excess energy of the body can be consumed, and it also helps to burn fat in the body, so it can achieve the best effect.

2. Enhance resistance: Regular cycling can make the body get a certain degree of exercise, which has more benefits for improving the body's resistance and immunity, and can also reduce the occurrence of various diseases.

3. Improve the respiratory system: In the process of cycling, because the breathing is relatively fast, it is better for exercising the respiratory function of the lungs, so frequent cycling has great benefits for the improvement of the respiratory system.

4. Enhance the muscle strength of the lower limbs: The joints of the lower limbs are in a state of movement when riding a bicycle, which has more benefits for the exercise of the muscles of the lower limbs, and can also enhance the muscle strength of the lower limbs.

Although there are many benefits of cycling, it is necessary to master the time and intensity to avoid strain on the ligaments and tendons around the joints of the lower limbs due to excessive cycling time.

30-45 minutes.

30-second sprint.

Warm up for 10 minutes, do a quick sprint for 30 seconds, and then slow down for a few minutes. Do this 12 times, and eventually slow down to cool your body naturally. Don't practice back-to-back, maybe cross twice a week.

The study showed that a 30-second sprint would improve maximal oxygen uptake – the maximum oxygen consumption at the body's limits.

Progress cadence. Warm up for five minutes, shift to a small gear, insist on a steady upper body, trample circulation, insist on one minute, **3 minutes, do 6-8 sets, and finally let the body cool down naturally. As the practice becomes simpler, gradually increase the length of the practice and cut down on the number of hours.

If you usually use a large chainring, it will take a while to get used to the high cadence.

Leisurely ride. Forget the computer and scheme roads, hop on a bike and go shopping. Indulge in the Japanese breeze and feel the scenery on the leisure path. Such a relaxing activity can relax your legs, improve your strength, and make you feel happy and full of energy.

45-60 minutes.

Triple response. Cycling exercise starts with a 15-minute warm-up, then progresses to level 9 (self-exertion grading, a total of 10 levels), and insists on 3 minutes at this intensity, **3 minutes, and repeats more than 2 times. Complete the exercise at a moderate pace and allow your body to cool naturally.

In order to improve your fitness, you need to use this method to meet the limits of your body, try to make your lungs burn, and find a way to increase oxygen consumption.

There are two types of hill climbing exercises.

Repeat the practice on the mountain trail. Warm up for 10-15 minutes, find a mountain that takes about five minutes to climb, and ride as hard as you can, sticking to your maximum cadence, or sticking to extreme conditions (RPE7). On the downhill slope, use 3 minutes** of brawn. Repeat 5 times, resting.

Choose a more organic approach. Plan a 10-15 mile bike trail with 4-6 hills in between. When climbing the mountain, climb hard, and ride moderately between the two mountains. As the old saying goes: the mountains make you stronger.

Pushing the limits. Cycling workouts warm up for 10-15 minutes, add intensity, reach RPE8 and stick for 5-6 minutes. Descend intensity, below RPE6, continue for 5 minutes.

Do 3 or 4 sets. Between each set, you won't feel the strength completely**. Ultimately, the body is naturally cooled.

High-intensity cycling requires you to be active and strong, and your legs are durable. This exercise is all about improving endurance.

Riding at a constant speed.

The so-called constant speed riding method, as the name suggests, is to ride a bicycle at a relatively constant speed for about 30-40 minutes. And use an even breathing pattern during this time.

Although this method is chronic, it has a good effect on fat loss.

Outbreak of cycling laws.

Compared to the constant speed riding method, the burst cycling method takes much less time. This method requires you to blast most of your power and instantly push the speed of the bike to the limit.

Through such a burst, the muscles can quickly get super strong tension, and finally continue to breathe well can also achieve considerable fitness results.

Intermittent cycling method.

This is a training method that relies on alternating fast and slow speeds to effectively exercise the function of the human heart.

Riding slowly for a few minutes and then a few minutes faster during cycling has a similar effect to the "running and walking" in running training.

However, the "fast" referred to here is not the speed at will, only the intensity of the exercise heart rate is really effective, otherwise it is a futile effort.

Ride slowly, maintain a certain amount of physical strength, and don't get too tired.

Cycling compresses blood vessels, which accelerates blood circulation, allows the brain to take in more oxygen, and inhales plenty of fresh air to strengthen heart function. Periodic aerobic exercise can make exercisers consume more.

。What are some ways to exercise on a bike? Cycling is very workout and also reduces strain on your knees. It is advisable to slow down.

Riding at a medium speed Riding at a medium speed is all about controlling your heart rate to the maximum heart.

The way to exercise on a bicycle is basically the same, as long as you pay attention and don't get too tired. You can't slow it down too much. Too tired, there is a certain damage to the body, too slowed down, not to exercise.

Summary. Hello, dear, it is a pleasure to serve you, the answer to the question you asked (when cycling, what are the types of movement) is as follows: "When cycling, the types of movement included - rolling, friction, dry bar, centripetal motion of the outer tire, straight line, curve, wavy line.

What are the types of movement involved when cycling?

Hello, dear, it is a pleasure to serve you, the answer to the question you asked (when cycling, what are the types of movement) is as follows: "When cycling, the types of movement included - rolling, friction, dry bar, centripetal motion of the outer tire, straight line, curve, wavy line. ”

I hope my answer is helpful to you, thanks for the consultation! <>

Cycling exercise can make the blood circulate faster. Make a cycling route and itinerary according to everyone's actual situation, and don't blindly make unrealistic itineraries, which will not only make everyone tired, but also lose the fun of riding. Not only must you have the necessary tire repair tools, but also medical and emergency supplies, and adequate preparation is the guarantee of a smooth ride.

Just after the hard climb, facing the long downhill, everyone wants to enjoy the feeling of electric light and flint, and they are very satisfied to forget about themselves, but at this time the seeds of danger have been planted. You don't know if the road ahead is dangerous. Unless you want to be a trapeze, slow down and control yourself.

<> in the process of cycling, there are generally three parts of the human body and the bike, the soles of the feet, the palms of the hands and the buttocks. Traditional Chinese medicine believes that the palms of the hands and the soles of the feet have corresponding acupuncture points in the internal organs of the human body, and massaging these body reaction points during cycling can help dredge the meridians and qi and blood, enhance the physique, and prevent the body from aging. The most important thing is to wear a safety helmet when riding.

Because it is directly related to your life. It is necessary to check your gear, brakes, lights, tire pressure, etc. before riding.

Riding must be planned. Make a cycling route and itinerary according to everyone's actual situation, and don't blindly make unrealistic itineraries, which will not only make everyone tired, but also lose the fun of riding. Not only must you have the necessary tire repair tools, but also medical and emergency supplies, and adequate preparation is the guarantee of a smooth ride.

What is the benefit of cycling, only with a healthy and beautiful face can you pursue what you like. After reading this article, how do you feel about yourself?

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