The correct posture of riding a dynamic bike

Cycling can not only have a very good fitness effect, but also help burn body fat, to achieve the effect of weight loss and body shaping, more and more people have joined the team of cycling. But if you use the wrong cycling posture, not only can not achieve the exercise effect, but also hurt the body. Therefore, before riding a bicycle to learn to ride the correct posture.

The posture of the head

When riding, the head should be as straight as possible with the back, not too high or leaning forward, shaking the head, low head and legs are incorrect posture.

Shoulder posture

Don't shrug your shoulders and hunch your back, keep them straight. Containing your back or leaning backwards excessively are all things that can damage your back from pressure. At the same time, pay attention to the shoulders to maintain a relaxed state.

The posture of the arms

Arms straight, can be slightly flexed, wrists do not bend excessively.

Torso posture

The posture of the torso does not need to be very straight, but slightly leaning forward, slightly leaning forward is able to help exercise the core muscle groups.

Posture of the lower back and abdomen

During the ride, you should not bend your back, tighten your abdomen and use abdominal breathing.

Posture of the legs

Both legs should be parallel to the beam of the dynamic bike, the knee and hip joints should be kept coordinated, and the legs should be bent when pedaling.

Foot posture

When pedaling, the feet should be parallel to the ground, the palms of the feet in the middle of the pedals, while the toes should not face down or appear flared.

Common cycling posture

The most common posture of dynamic cycling is sitting and lying down riding, pay attention to grasp the correct posture of these types of riding, in the riding exercise is best to be able to combine the two to ride.

The correct posture of sitting

Sitting is the most common posture when riding a kinetic bike, and the correct posture when riding in a sitting position is: the upper body torso should be kept straight, hands hold the handrails, arms remain slightly flexed, can be appropriate to collect the waist abdomen. Sitting is suitable for a short period of short exercise (10-20 minutes), can effectively exercise the muscles of the waist and back, to help the shaping of the legs.

The correct posture of the plank

When riding a bicycle in the plank position that is lying on the bicycle, the small arm leaning on the handrail, the waist can be relaxed. Plank style is more suitable for 30-60 minutes of such a long time riding, can relax the waist, to avoid a long time riding on the waist injury.

The correct posture of standing posture running

Sit back on your hips, make your upper body naturally lean forward slightly, and feel that your hips and thighs are applying force when pedaling is the correct position. The grip hand is slightly more separated than in the sitting position, so that the upper body does not twist when pedaling in order to properly exercise the lower body. Focus on the pedals, do not stop at the bottom of each circle, the whole thigh and hip force, tighten the core, do not lean forward in the center of gravity. Pedal lifting and pulling in conjunction with each other, a bit like running on the road. Do not overstretch your upper body, or lunge too far forward, so as not to concentrate the pressure to hurt your knees.

The correct posture of standing climbing

The body is similar to the way of standing running pedaling, but holding the hand at the highest point, you can use the weight of the body to help pedaling resistance is stronger, but still pay attention to the hips sitting back, the upper body naturally slightly forward pressure. Turn up the resistance and imagine that you want to climb to the top of a mountain. Focus on the thighs and hips, mainly find the back of the thighs to lift the force, and pedal in a circular and smooth manner each round. Note that the ride must be toe-forward, with the knees moving in the direction of the toes, and the feet pedaling in the correct position and with the palms of the feet kept parallel to the ground.