The correct way to ride an exercise bike

Exercise bike is not only a practical fitness equipment in the gym, but also a relatively simple and convenient home fitness equipment. The correct use of the exercise bike not only to achieve the effect of fitness and strength, but also to help lose weight and slim. So what is the correct way to ride an exercise bike?

Warm up before riding the exercise bike

Before carrying out exercise bike, full warm-up exercise can not be less, you can carry out like jogging, squatting, high leg, moving joints and other movements, so that the body slightly warm sweat can be, generally in 5-10 minutes.

Adjust the exercise bike before riding

Exercise bike to adjust the appropriate seat height, you can pedal to the lowest place, the knee joint do not completely straight; pedal to the highest place, the knee joint do not flex less than 90 degrees as a reference.

The correct posture of riding an exercise bike

Wrong riding posture will not only affect the exercise effect, but also cause damage to the body. Like low head and waist, legs outward, pedaling action is not standard, etc. are incorrect posture in cycling. The correct sitting posture of the exercise bike: body slightly leaning forward, both arms straight, abdominal tightening, using abdominal breathing method, the two legs and the car beam parallel, knee, hip joints to maintain coordination, pay attention to grasp the rhythm of riding. The correct pedaling posture of the exercise bike: the correct pedaling should include: stepping, pulling, lifting, pushing 4 coherent movements. The palms of the feet first step down, then the calves contracted back to pull, and then up to lift, and finally push forward, so exactly to complete a circle of pedaling. This rhythmic pedaling, not only to save energy can also improve the speed.

The correct speed for riding an exercise bike

Exercise volume, frequency and intensity are the three major principles of exercise, people who have just started riding exercise bikes, it is recommended that you can first find the right frequency for yourself and then enhance the volume of exercise, the average person pedaling frequency per minute in about 60 to 80 times. Each ride should have at least 20 minutes of high frequency and low speed (i.e., more laps and less force) warm-up, so that the body can sweat slightly.

Different cycling methods for different purposes

For those who aim to lose weight

For those who aim to lose weight, riding an exercise bike, you can use aerobic riding methods, that is, adjust the resistance to the body load does not feel the strain. The intensity of this way is medium exercise intensity, and more than 30 minutes to make fat decomposition, for exercise energy. So riding time should be more than 30 minutes, about 40 minutes is the most suitable, heart rate of 100-110 times / min can be.

To exercise muscle for the purpose of people

Want to ride an exercise bike to build muscle, you can choose a short, intense ride. Choose a resistance that doesn't take much effort, warm up the bike for 5 minutes at a slow speed, then ride at high speed for about 5 minutes as much as possible to reach a heart rate of 170-180 beats/min, then gradually slow down the bike for 5-10 minutes to bring the heart rate back to within 100 beats/min. This is a set, you can do several sets in a row, and arrange 3-5 minutes of rest between sets. Alternatively, turn up the resistance load first and then gradually reduce the load to make the heart rate recover gradually.

What to pay attention to when riding an exercise bike

1, women in menstruation is best to ride less or do not ride exercise bike to exercise. 2, the seat should not be too high and should be elastic, to prevent twisting of the hips when riding a bike to reduce local friction; seat is too hard, available foam to make a soft seat cover on the seat to reduce the friction of the seat on the pubic area. 3, the height and angle of the seat to adjust the appropriate. The seat is too high, riding a bike when the hips are bound to twist around, easy to cause perineal abrasions; seat front up, more likely to damage the perineum. 4, when riding for a long time, we should pay attention to change the cycling posture, so that the body's center of gravity has moved, to prevent a point of perineum for a long time to force. 5, in riding exercise bike, if you find that the perineum has discomfort symptoms, to promptly identify the cause, if the seat has problems, to exclude or improve in a timely manner, and to pay attention to rest, after the elimination of symptoms and then ride; if you can not eliminate the symptoms, you should go to the hospital to ask the doctor to check and treat.