3 precautions for dynamic bicycles and exercise plan for dynamic bicycles

Fixed bicycles are becoming more and more popular! They are small and do not occupy space, and they can exercise well at home! The control of resistance and adjust speed, avoid climate interference, and have relatively few consumables. They can also gain sports benefits.

　　In the gym, dynamic bicycles are also one of the most popular projects!

　In the past, some research has pointed out that using dynamic bicycles for high-intensity interval training with sprinting and rest can effectively reduce fat. The process of increasing resistance and continuous pedaling can strengthen the endurance of the lower limb muscles, and the overall exercise effect is good.

　　Does this greatly increase your confidence in dynamic bicycles? We will add more detailed "Riding Precautions" below, and finally attach the recommended "training dish" Single” helps you further experience the sports charm of a dynamic bicycle.

　　First, you must set the dynamic bicycle before starting. Starting from the height of the seat cushion, it will generally be adjusted to the same height as the "hip joint". Remember to lock it after confirming. Next, the distance between the "seat cushion and the faucet", about one forearm (that is, the elbow to the palm) is long. The height of the "handle" can be 5-10 cm higher than the seat cushion. Too low may cause the body to lean forward excessively and cause discomfort.

　　The next is the riding position. While pedaling, confirm the position of the knee. When stepping, you should "facing forward" and do not turn out excessively to avoid causing knee pressure; when stepping to the bottom, you should reserve a little space and do not lock the knee. If you find that the knee has been completely straightened, build a It is recommended to adjust the height of the seat cushion. Keep the upper body relaxed but don’t press forward deliberately, and don’t hunch your back.

The second is the change of riding posture. Usually, the riding posture can be divided into three types, namely “sitting posture”, “standing posture pulling the car” and “jumping sprint”. The sitting posture is a basic action. Holding the bottom or both sides of the handle with both hands can use the entire rear side chain of the hips, back of the legs, and the entire back side chain of the calf to drive the feet. Try to imagine that the feet are circled.

　　Then you can try to increase the resistance, change the outermost side of the handle with both hands, and leave the seat slightly, and perform “standing posture pulling the car”. The common problems with pulling the car may be in the balance of the body. Remember to be as stable as the center of gravity, tighten the core and maintain balance. The secret is to imagine the knees The cover approaches the bottom of the handle and pulls the pedal upwards.

　The last "jump sprint" is also the most interesting part of dynamic bicycle training. In principle, it refers to following the rhythm of the music, divided into 4, 8, and 16 beats, and changing the pulling and sitting posture.

Of course, this part depends on how the coach arranges the class schedule or practices with the music replay. However, the premise is to be familiar with the above two movements.

　　After knowing how to adjust the cycling and understanding the basic riding posture, you can try to train with the class schedule. If you can't keep up with the intensity of your exercise during the process, you can make adjustments according to your ability; if you experience unfavorable training such as physical discomfort, please stop exercising immediately to avoid danger.

Warm up: Riding easily for 5 minutes, maintaining the speed between 60 and 70 rpm. Keep breathing smooth and feeling your body sweat slightly.

　　- Main activities (I): Turn up the resistance and ride for 2 minutes, maintaining the speed between 70 and 80 rpm. You may feel slightly wheezing, and keep the movement smooth.

　　- Main activities (II): Turn up the resistance and perform "standing and pulling the car" for 1 minute. Maintain body balance and confirm that the strength is driven by the rear side chain, ignore the speed for the time being.

　　- Main activities (II): Adjust the resistance and continue riding for 10 minutes, maintaining the speed at 80 rpm.

　　- Relief: "Reduce" the resistance again, ignore the speed, and easily pedal for 2 minutes, adjust the breathing to smooth.

　　- Rest and stretch

　　Note: The above class schedule is for reference only, please do your best to train.

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