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How to master the scientific methods of bicycle exercise

How to master the scientific methods of bicycle exercise

How to exercise by bicycle is correct, what kind of exercise effect do you want to achieve by bicycle? According to different intentions, purposefully adopt different bicycle exercise methods to better achieve the effect you want.
 
 
 
1, reducing fat riding method: riding at a moderate speed, the general need for continuous non-stop riding more than 40 minutes, while paying attention to regular breathing, very effective in reducing fat.
 
 
 
2, power-type riding law: that is, according to different conditions forced to ride, such as: uphill or uphill adjustment gear size (limited to 5-speed or 10-speed adjustable speed bike), this method can improve the legs Strength or muscle endurance qualities.
 
 
 
3, intermittent cycling method: When riding a bike, slow to ride for 1 to 2 minutes, then 1.5 to 2 times the speed of riding 2 minutes, and then slow ride, then back to fast, so alternating Cycling exercise, can improve the trainer's ability to adapt to aerobic exercise.
 
 
 
4, the intensity of riding law: the first requirement to ride their own 60% speed limit of 5 to 7 minutes, followed by the use of stopwatch watch their pulse per minute, so that it is in the cardio training interval, so you can reach the heart of exercise Vascular system effect.
 
 
 
5, the core strength cycling method: riding the buttocks to leave the seat, but do not stand straight body, while the core part (waist and abdomen) hair force control body balance, the use of this method can train core parts muscle strength.
 
 
 
have to be aware of is:
 
 
 
1, remember to wear sports wear sports gloves, one is non-slip, the second is to protect the hand after falling.
 
 
 
2, the seat position. People standing on the ground, one side of the leg lifted, thigh and ground parallel to the height of the same seat height is the appropriate height.
 
 
 
3, no matter what kind of bike to ride, if it is to reduce fat, need to be replenished every 5 to 10 minutes.
 
 
 
4, do not recommend weight-bearing (backpack) riding a bicycle training, bicycle exercise is mainly the continuation of the time, if the weight and then cycling may hurt the back and lumbar.
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