What part of the human body does an exercise bike generally exercise?
2021-03-04
Guidelines for using exercise bikes
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- Time of issue:2021-03-04
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(Summary description)Exercise bike is currently more and more popular fitness exercise equipment, and it is also one of the most important commercial aerobics fitness equipment. The exercise bike will not cause joint sports injuries. Therefore, upright bicycles are very suitable for fitness equipment for patients whose knees or ankles have been injured or are prone to pain. Upright exercise bike, also known as vertical bicycle, vertical exercise bike. The upright exercise bike mainly exercises the buttocks, thighs and calves. The correct use of an upright exercise bike can make the hips and legs more toned, increase the oxygen in the blood volume, and make the spirit more relaxed. So how do we use a suitable exercise bike safely?
Guidelines for using exercise bikes
(Summary description)Exercise bike is currently more and more popular fitness exercise equipment, and it is also one of the most important commercial aerobics fitness equipment. The exercise bike will not cause joint sports injuries. Therefore, upright bicycles are very suitable for fitness equipment for patients whose knees or ankles have been injured or are prone to pain. Upright exercise bike, also known as vertical bicycle, vertical exercise bike. The upright exercise bike mainly exercises the buttocks, thighs and calves. The correct use of an upright exercise bike can make the hips and legs more toned, increase the oxygen in the blood volume, and make the spirit more relaxed. So how do we use a suitable exercise bike safely?
- Categories:News center
- Author:
- Origin:
- Time of issue:2021-03-04
- Views:0
Information
Exercise bike is currently more and more popular fitness exercise equipment, and it is also one of the most important commercial aerobics fitness equipment. The exercise bike will not cause joint sports injuries. Therefore, upright bicycles are very suitable for fitness equipment for patients whose knees or ankles have been injured or are prone to pain. Upright exercise bike, also known as vertical bicycle, vertical exercise bike. The upright exercise bike mainly exercises the buttocks, thighs and calves. The correct use of an upright exercise bike can make the hips and legs more toned, increase the oxygen in the blood volume, and make the spirit more relaxed. So how do we use a suitable exercise bike safely?
First: warm up before the exercise bike
Full warm-up exercises before exercise can not be less, such as jogging, squatting, high legs, leg pressing, pronunciation, twisting, moving arms. Wait for activities to make the body sweat slightly, usually within 5-10 minutes.
Second: adjust the height of the upright exercise bike seat
To get the most out of your exercise and ride as efficiently as possible, make sure your seat is adjusted correctly. This will also make you more comfortable.
1. Sit on the seat and place your feet on the pedals so that the toe ball is above the pedal shaft. When the pedal is at the lowest point of the 6 o'clock position, you should see your knees bend slightly at an angle of 25-30 degrees. The pedal power in this position is the greatest and most comfortable. If you see that the angle is too small or too large, please adjust the seat. If the hips swing back and forth on the seat, the seat may be too high. In this case, please lower your seat. The buttocks should remain motionless with each blow.
2. Use the rodent on each pedal surface to secure the pedal strap to the foot. These shoulder straps allow you to put more on the pedals during exercise. The muscles in exercise are more effective in pedaling exercises.
3. Adjust the seat height for the upright exercise bike. You can pedal to the lowest point, and the knee joint is not fully straightened; when the pedal is to the highest point, the knee joint is not buckled below 90 degrees as a reference.
Third: the correct posture of the upright exercise bike
The wrong riding posture will affect the exercise effect and cause harm to the body. Like bowing at the waist, skimming the legs, pedaling movements are not standard, so it is an incorrect posture during riding.
The correct posture for sitting: Lean forward, straighten your arms, tighten your abdomen, use abdominal breathing, legs parallel to the beam of the car, coordinate your knees and hip joints, and pay attention to the rhythm of riding.
Correct pedaling posture: Correct pedaling should include: pedaling, pulling, lifting, and pushing 4 consecutive movements. The foot first moves to the next step, then the calf is retracted back, then lifted up, and finally pushed forward, so that you have just completed a lap. The pedal rhythm not only saves energy, but also increases speed.
Fourth: the correct riding speed can ride on its own
Frequency and intensity are the three principles of exercise. At the beginning, it is suggested that you can find a suitable frequency, and then increase the amount of exercise, 60 to 80 times the frequency of pedaling per minute for ordinary people. Each ride requires at least 20 minutes of high-frequency and low-speed (that is, multiple turns are not too hard) to warm up, and the body may sweat slightly.
Fifth: Different riding methods have different purposes
1. Lose weight for this purpose.
For those who want to lose weight by riding a bicycle, you can use aerobic exercise riding method, that is, adjust the feeling of resisting the body load without exerting force. The intensity of this type of exercise should be moderate, more than 30 minutes, to break down lipids and exercise energy. Therefore, the riding time is more than 30 minutes, 40 minutes is the most suitable, and the heart rate is 100-110 beats/min.
2. To train muscles
Riding an exercise bike to exercise muscles, you can choose a short time, the strength of the riding style. Choose easy resistance, warm up and ride at a slow speed for 5 minutes, then as a high-speed bicycle for about 5 minutes, with a heart rate of 170-180 beats/minute, and then gradually slow down the bicycle for 5-10 minutes, so that the heart rate returns to 100 beats/minute or lower . So in one group, you can even do a few groups and arrange a 3-5 minute break between groups.
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