Core Tip: Wrong riding position affects not only the effect of exercise, and it is easy to cause any damage. For example write out his legs, bowing, etc. are incorrect posture. Correct posture: the body slightly forward, arms straight, tighten the abdomen, the use of abdominal breathing method, legs and beams parallel to the vehicle, knee, hip maintain coordination, pay attention to the riding rhythm.
Gym bike fitness errors:
A Rapid cycling can heart maximum heart rate more than 85%. At this point the body mainly through anaerobic glycolysis of glycogen way for energy, can improve the body, especially the thigh muscles anaerobic capacity, to help enhance the anaerobic threshold. That is, after strenuous exercise physical discomfort will be delayed, help us to engage in higher-intensity exercise, or in high-intensity exercise persist longer. In addition, the fast ride on cardiopulmonary function is also quite fitness value.
(2) a combination of fast and slow ride both ways in addition to aerobic capacity, anaerobic capacity, heart and lung function, but also increase the fun. If they can get the scientific guidance, a more rational way of speed combined with exercise, but also achieve better fitness results.
3 medium-speed ride that is, the maximum heart rate control in 65% -85%, is the exercise cardiopulmonary function and body aerobic capacity a good way.
4 long slow ride heart rate usually does not exceed 65% of maximum heart rate. For 20 minutes or more, it will "burn" more fat to supply the energy, therefore more suitable for the purpose to reduce fat obese.
Out Cycling Fitness Myth:
1 position
Error cycling posture not only affects the training effect, and it is easy to cause any damage. For example write out his legs, bowing, etc. are incorrect posture. Correct posture: the body slightly forward, arms straight, tighten the abdomen, the use of abdominal breathing method, legs and beams parallel to the vehicle, knee, hip maintain coordination, pay attention to the riding rhythm.
(2) Action
Most people believe that the so-called pedaling foot step down, the wheels turn up on the line. In fact, the correct pedaling should include: step, pull, lift, push, four coherent action. Feet first step down, leg pull back again after the contraction, and then move up, and finally push forward, so just completed a lap pedaling. So rhythmically pedaling, not only save energy but also can improve the speed.
3 speed
Far too many young people covet and fast ride, for example, no long-distance ride through the 50 km ride at once, and in the way only the pursuit of speed, strength. This is actually a great harm to the body, severe hydrocephalus occurs when the knee. Exercise, frequency and intensity of exercise three principles. Recommended for beginners find their own frequency and then increase the amount of exercise, the average person every minute pedaling frequency 60-80 times. At least 20 minutes each time riding high frequency low speed (ie multi-turn less force) warm-up, the body sweating slightly.
Gym bike fitness errors:
A Rapid cycling can heart maximum heart rate more than 85%. At this point the body mainly through anaerobic glycolysis of glycogen way for energy, can improve the body, especially the thigh muscles anaerobic capacity, to help enhance the anaerobic threshold. That is, after strenuous exercise physical discomfort will be delayed, help us to engage in higher-intensity exercise, or in high-intensity exercise persist longer. In addition, the fast ride on cardiopulmonary function is also quite fitness value.
(2) a combination of fast and slow ride both ways in addition to aerobic capacity, anaerobic capacity, heart and lung function, but also increase the fun. If they can get the scientific guidance, a more rational way of speed combined with exercise, but also achieve better fitness results.
3 medium-speed ride that is, the maximum heart rate control in 65% -85%, is the exercise cardiopulmonary function and body aerobic capacity a good way.
4 long slow ride heart rate usually does not exceed 65% of maximum heart rate. For 20 minutes or more, it will "burn" more fat to supply the energy, therefore more suitable for the purpose to reduce fat obese.
Out Cycling Fitness Myth:
1 position
Error cycling posture not only affects the training effect, and it is easy to cause any damage. For example write out his legs, bowing, etc. are incorrect posture. Correct posture: the body slightly forward, arms straight, tighten the abdomen, the use of abdominal breathing method, legs and beams parallel to the vehicle, knee, hip maintain coordination, pay attention to the riding rhythm.
(2) Action
Most people believe that the so-called pedaling foot step down, the wheels turn up on the line. In fact, the correct pedaling should include: step, pull, lift, push, four coherent action. Feet first step down, leg pull back again after the contraction, and then move up, and finally push forward, so just completed a lap pedaling. So rhythmically pedaling, not only save energy but also can improve the speed.
3 speed
Far too many young people covet and fast ride, for example, no long-distance ride through the 50 km ride at once, and in the way only the pursuit of speed, strength. This is actually a great harm to the body, severe hydrocephalus occurs when the knee. Exercise, frequency and intensity of exercise three principles. Recommended for beginners find their own frequency and then increase the amount of exercise, the average person every minute pedaling frequency 60-80 times. At least 20 minutes each time riding high frequency low speed (ie multi-turn less force) warm-up, the body sweating slightly.
No comments:
Post a Comment