Whether as a fitness exercise or weight loss and slimming, dynamic bicycle in the fitness equipment are more popular. And as a calorie consumption and loved by everyone to lose weight fitness equipment, how to ride a dynamic bike to lose weight fast?
To achieve fat loss heart rate
To achieve fat loss heart rate, you can get a better weight loss effect, in the exercise of dynamic cycling, so that their heart rate can be maintained within this range to ensure better fat loss. When riding a bicycle, use your own 60% limit speed riding 5-7 minutes, and use the heart rate table to measure their pulse per minute, so that their heart rate in the best fat burning heart rate range, which can help to burn fat faster and better.
Ride with the basic cycling method
If you want to lose weight by riding a bicycle, you need to master the correct basic riding method of a bicycle.
The correct way to ride: body slightly forward, two arms straight, abdominal tightening, the use of abdominal breathing method, two legs waist and car beam parallel, feet do not outside eight, knees, hips to maintain coordination.
Dynamic cycling is to step, pull, lift, push and other four coherent movements, the palms of the feet to step down first, calves and then backward contraction back to pull, and finally push forward.
Appropriate use of dynamic cycling pattern riding method
If you often use the basic cycling method, the exercise parts will be relatively fixed, and the weight loss effect is not as good. After mastering the basic riding method, you can try to carry out some dynamic cycling pattern riding method, let the body get more full exercise, strengthen the weight loss effect.
1, alternate feet for the up and down pedaling. The method of walking uphill to ride a bike, like playing spacewalk, this action can be a good exercise front thigh quadriceps.
2. Parallel 360 degree circular pedaling with both feet at the same time. Turn the bike's "function switch handle" to multi and start multi-function pedaling. The direction of both feet is the same, and the circular pedaling is carried out at the same time, so that the slapping rope muscle and the small abdominal muscles on the back of the thigh can be fully exercised.
3, one foot rest while the other foot for up and down pedaling. This can be targeted training to one side of the waist muscles.
High-intensity interval cycling
When riding a bicycle exercise, first 1-2 minutes at medium and slow speed, then 2 minutes at about 2 times the speed, then medium and slow speed, and finally fast cycling, alternating cycle exercise, so as to see the effect of weight loss faster.
Gradually increase the amount of exercise
Can't because you want to see the weight loss effect faster, just increase the amount of exercise of dynamic cycling, which is not only easy to hurt the body, but also may not achieve the weight loss effect. Generally speaking, just start practicing dynamic cycling, to find their own suitable frequency and then slowly increase the amount of exercise, the average person per minute of dynamic cycling pedaling frequency in about 60-80 times.
Each exercise time for 45 minutes for good
Riding a bicycle is generally to exercise 20-30 minutes later in order to effectively fat burning, and dynamic cycling each exercise 45 minutes, can help burn 400-600 calories, so to lose weight fast, you need to ensure that each time you ride a bicycle time can reach 45 minutes.
At least 3-5 times a week to exercise
If you want to ride a bicycle to lose weight, you need to ensure 3-5 times a week to exercise, and each time it is best to do a full set of dynamic cycling training, so as to ensure that the effect of riding a bicycle to lose weight.
With other equipment exercise
Single reliance on dynamic cycling, weight loss effect may not be so obvious, you can properly choose some can exercise thigh muscle strength, shoulder strength and side waist and other equipment exercise, like rowing machine, bench press frame. In the exercise of muscle at the same time, can increase the effect of fat burning.
