What are the methods of cycling training that are good for fitness?

First, the aerobic cycling method

Whether at home or outdoors, if you can maintain the same speed have been riding a bicycle, and maintain more than 30 minutes, you can stimulate the cell energy factory granular glands to increase, beneficial to fat burning, so that the body into a fat-burning constitution.

What are the methods of cycling training that are good for fitness?

Two, the intermittent cycling method

The intermittent cycling method is to use the weight of different pedal resistance to carry on training; After pedaling in light gear for 1 minute, adjust to heavy gear, sprint hard for 1 minute and repeat 8 ~ 10 cycles, or sprint for 4 minutes and then pedal in light gear for 4 minutes, you can repeat 4 ~ 6 cycles. This way of cycling, can consume a lot of calories, burn fat, and can increase the metabolism after exercise, produce the so-called “post-combustion effect”, so that after exercise still maintain the state of fat burning, so if you encounter the stagnation period of weight loss, you can choose the intermittent cycling method breakthrough.

What are the methods of cycling training that are good for fitness?

Three, strength type cycling method

Athletics to improve leg muscle strength or endurance as the goal, according to the terrain, such as uphill, downhill adjustment bicycle gear transmission, with different force to ride, which can effectively improve the strength of the legs or endurance quality, but also can effectively prevent the generation of thigh bone disease. But beware of overuse of muscles, which can easily build up lactic acid, causing soreness or cramps, and not being able to continue riding. Whether the muscle strength is insufficient or overuse, it is possible to cause muscle strain, so that the probability of joint injury is relatively increased.

What are the methods of cycling training that are good for fitness?

Four, instep cycling method

This is a more alternative way of riding a bicycle. Generally, the correct posture of riding a bicycle is to step on the pedal with the sole of the foot, and the center of the foot is a cycling method for patients with chronic diseases such as hypertension and want to massage Yongquan point. The way to ride a bike is to use the position of Dongguan point in the middle of the sole of the foot to step on the pedal of the bicycle. When one foot is stepped on, the other foot does not exert any force, and the foot that produces every time tramples 30~ 50 times and then changes the other foot. Besides, when the foot cycling method, because of the strength is relatively large, so the speed of the trample can not be too fast, and if you want to ride a long distance, it is not suitable to use this method of cycling.