Dynamic cycling can reduce overall fat and build muscle lines
Dynamic cycling can reduce overall fat and build muscle lines
Cycling is one of the best tools for overcoming heart problems. More than half of the world's people die from heart disease. Cycling not only compresses blood flow through the movement of the legs and pumps blood back to the heart from the endings of blood vessels, but it actually strengthens capillary tissue at the same time. This is called "incidental circulation." Strengthening blood vessels can protect you from the threat of age and keep you young forever.
I don’t know if you have ever seen the work process of a sculptor: a piece of blank must first be chopped with great force to roughly resemble the shape of the target object, and then be carefully carved to make it have both form and spirit, and be lifelike. The same principle applies to weight loss. We need to use aerobic exercise to reduce fat overall, and then use equipment to build muscle lines. For overall fat loss, you need to choose an interesting and effective way, such as spinning.
■Fat-reducing cycling method: Cycling at a moderate speed, generally for more than 40 minutes without stopping. At the same time, pay attention to regular breathing, which is very effective for fat loss.
■Intensity cycling method first requires riding at 60% of one's limit speed for five to seven minutes. Secondly, one needs to use a heart rate monitor to observe one's pulse rate per minute to keep it within the cardiopulmonary function training range, so as to exercise the cardiovascular system. Effect.
■Power cycling method is to ride hard according to different conditions, such as adjusting the gear size when going uphill or uphill (limited to five-speed or ten-speed adjustable bicycles). This method can improve the muscle strength of the legs. Or muscle endurance quality.
■Intermittent cycling method: When cycling, first ride at a medium-slow speed for one to two minutes, then ride at 1.5 to 2 times the speed for two minutes, then ride at a medium-slow speed, and then return to fast. This alternate cycle exercise, It can improve the trainer's adaptability to aerobic exercise.
■Core muscle strength cycling method: During riding, the buttocks leave the seat but do not stand up straight. At the same time, the core part (waist and abdomen) exerts force to control the body balance. This method can train the strength of the core muscle group.
hint:
1. Wear professional sports gloves when exercising. First, they are anti-slip. Second, they can protect your hands after falling.
2. It is not recommended to train with weights on bicycles. Cycling exercise is mainly about continuous time. If you cycle with weights, you may injure your back and lumbar vertebrae.
3. Replenish water every 5 to 10 minutes.
4. The position of the seat. The person stands on the ground, lifts one leg, and the height of the thigh when parallel to the ground is consistent with the height of the car seat.