Today, I will introduce to you: outdoor cycling fitness cycling method

Outdoor cycling fitness, like blooming buds everywhere, decorates a modern city and provides a direction for national fitness anytime and anywhere. However, outdoor cycling fitness should also be used scientifically. It is necessary to exercise your body and avoid injury, so as to achieve the goal of fitness.

The following will introduce you to several cycling methods for outdoor cycling:

1. Power cycling method

That is, riding hard according to different conditions, such as adjusting the gear size (limited to five-speed or ten-speed adjustable bicycles) when going uphill or uphill, can improve the muscle strength or endurance quality of both legs.

2. Core muscle strength cycling method

During riding, the hips leave the seat, but they don't stand up straight. At the same time, the core parts (waist and abdomen) exert force to control the balance of the body. This method can be used to train the muscle strength of the core parts.

3. Intermittent cycling method

When riding a bike, first ride at a moderate speed for one to two minutes, then ride at a speed of 1.5 to 2 times for two minutes, then ride at a moderate speed, and then return to a fast speed. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.

4. Fat-reducing cycling method

Cycling at a moderate speed generally requires continuous cycling for more than 40 minutes, while paying attention to regular breathing, which is very effective in reducing fat.

5. intensity cycling method

First of all, it is required to ride for five to seven minutes at your 60% limit speed, and then observe your pulse every minute with a heart rate meter to keep it within the training range of cardiopulmonary function, so as to achieve the effect of exercising the cardiovascular system.