One misunderstanding: riding posture. \"Error method not only affects the target areas by bike, and are vulnerable to the physical injury. \"Hu Yingchang Wuhan Institute of physical education and sports Physiology students told reporters, when he was done for fitness enthusiasts Guide, riding posture found errors are common, such as the legs outward skimming, bowing, and so on. \"Correct posture is: body slightly forward, arms straight, tighten the abdominal, abdominal breathing methods, two legs and parallel to the beam, knee and hip joint coordination, pay attention to rhythm of riding. ”
Misconceptions II: kick with the sole action. \"Most people think, the so-called step down is the kick with the sole of the foot, pedals turn around, able to move forward on the line. Incorrect kick with the sole should be divided into: step on, pull, push 4 consistent action. \"Has performed in a professional team to be an athlete, coach Shi Bo attractions:\" foot stepped on first down, leg and then shrink back to the backward, up, last forward, which just completed a week kick with the sole. So in rhythm step taken, not only saves effort also improves speed. ”
Misunderstanding of three: ignore the frequency, one-sided pursuit of strength and speed. \"Many young people just getting started coveting \' many \' and \' fast \', not riding long distance ride 50 km, and on the way, only the pursuit of speed, strength, so that damage to the body is large, serious knee appear stagnant water. \"Beijing East bicycle team captain Sun Ting v says,\" intensity, frequency, and intensity are the three principles of the movement. Recommend beginners to find the right after their frequency to enhance physical activity per minute Cadence of ordinary people at around 60-80. Riding at least 20 minutes at a time of high frequency low speed (that is, MultiRow less hard) to warm up, body slightly sweating, or sudden high-intensity exercise, prone to dizziness, nausea and other symptoms. ”
Fitness, choosing the right method
Cycling fitness to master the correct way. Experts describes several methods for riding, and recommended that the activists according to their physical condition,--:
The first is aerobic bicycle law. Requires medium-speed continuous riding for about 30 minutes, note deepen breathing during the ride, which is good for improving function of heart and lung, and help to lose weight.
Second: intermittent cycle method. This is a relied on speed changes, effective method of exercise training on cardiac function of human body. Riding during the first slow ride for a few minutes, faster ride for a few minutes, and in the training run \"running alternate\" similar. Good health, young people in the crowd to heart rate control in 120-160 times/minute.
Cycling equipment had to be professional
As a normal bicycle and motor bike does not. \"People from the General wanted to reached by bike fitness has two options, mountain bike and road vehicles. The former slow, but can adapt to complex terrain, suitable for outdoor riding fitness; the latter for speed fitness requirements, to human muscles, heart and lung function has a very good training results. \"Sun Ting Fu said. At the same time, these professionals are reminded the sports enthusiasts that, compared with other sports, cycling cyclist have higher requirements for their security protection. First, professional protective equipment such as helmets, gloves and shoes. Helmet in high speed riding can play an important role in protection to the head, note when wearing not the forehead exposed; gloves can prevent skidding and abrasions; sports shoes at the end of the sponge, pedal stepping foot acid expansion over time, while the professional end of bike shoes is hard, you can make on a kick with the sole power of all on foot.
Secondly, on a long ride of added sugar and salt in a timely manner in water, so as not to form a \"water intoxication\".
Finally, the note length, the height of the frame to match and her figure, otherwise not only affects the riding speed, also on the back, legs and upper limb damage.
No comments:
Post a Comment