How to lose weight through the bicycle, many people are not very clear, blind use not only can not achieve the best results and easy to cause harm to the body, today Xiao Bian gave you talk about how to lose weight through cycling.
Can you lose weight by riding a bicycle?
Cycling loses 480 calories per hour, which is about the same calorie consumption as running at the same intensity. It also has less impact on the feet. The best time for this kind of exercise is 40~60 minutes. Below 40 minutes, you can't Guaranteed fat loss effect; more than 1 hour will cause bodily harm.
Correct cycling weight loss posture
Cushion angle
Under normal circumstances, the bicycle seat should be installed horizontally, or the front section should be slightly lower, but try not to uplift the front section. Some people often complain of subgingival pain after riding a car, which may be too much pressure on the front of the cushion PP or inner thigh As a result, you need to check if your cushion is horizontal or even slightly adjust the nose of the cushion slightly. This will reduce the wear on the underarm area. Xiaobian recommends an effective way to reduce the wear and tear on a bicycle: Put on pants with pants.
Cushion height
Xiao Bian recommended cycling to reduce the most appropriate height of the seat: When the ankle reaches the lowest point, the leg can be straightened without effort, the knee can not be bent, but when the leg is slightly stiff and straight, the knee can be slightly bent, like This way, you can let the blood pass through your knee during riding. Of course, if you are not comfortable with the new bike, you are not used to adjusting the seat cushion too high, you can lower it first, then raise it slowly. Safety first.
Back, neck pose
In the process of weight loss during cycling, the back is straight, but it is not vertical. It is forward and straight. It should be leaned forward from the buttocks instead of the waist or back. Otherwise, it becomes a pan or shrimp, not just to look good. It is necessary to make the spine as straight as possible, otherwise, after long-term cycling, it will be back pain. In addition, the neck should also be straight, not too low or too stiff, otherwise the neck will be sore, if you feel your neck is lower, You're comfortable when you pull your head. You're going to rest this time.
Cycling weight loss notes
Can you lose weight by riding a bicycle?
1, the best medium-speed fat reduction
Cycling does not mean that the faster the speed is, the better the effect of reducing fat is. Riding at a moderate speed is preferable. Generally, the speed of a bicycle is appropriate at about 15 km/h. Furthermore, if the cadence is too high, the knee will be overloaded and the knee joint will be excessively strong. After the pain, tender points on the patella.
2, ride more than 40 minutes each time
Cycling belongs to aerobic exercise, and aerobic exercise must reduce fat no less than three times per week, and ensure that each duration is more than 30 minutes, 40-60 minutes is appropriate, and less than 30 minutes consume sugar .
3, grasp the best fat loss time
Three or four o'clock in the afternoon is the best time to lose weight on a bicycle. Because vegetation is flourishing at this time, the content of negative ions in the air is very rich. It can speed up the blood circulation and allow the brain to take in more oxygen, making people feel more clear. Helps to lose weight.
4, riding position to control
If it is for weight loss, the body can not be pressed too low when riding, this will limit the abdominal breathing, and abdominal breathing is conducive to reduce the abdominal fat, which is a common problem for many people. Should try to keep the arms straight, close Abdominal, upper body slightly forward flexion of the cycling posture, this will exercise to the waist and abdomen, is conducive to weight loss.
