Riding a bicycle like this can reduce fat as much as spinning!
Cycling is a good weight loss exercise, so how to achieve the best weight loss effect?
How to lose weight by bicycle, many people are not clear, blind use not only can not achieve the best effect but also easy to cause harm to the body, today, the small edition will tell you how to lose weight by cycling.
Can cycling lose weight
Cycling to lose weight consumes 480 calories per hour, which is similar to the same intensity of running, and has little impact on both feet. The best time for this kind of exercise is 40-60 minutes. Less than 40 minutes, can not guarantee the effect of fat reduction; if it is more than 1 hour, it will cause physical injury.
The right way to lose weight by cycling
Cushion angle
Generally, the cushion of bicycle should be installed horizontally or slightly lower in the front section, but try not to warp the front section. Some people often complain about hip pain after riding. This may be caused by the pressure on PP or inside thigh on the front of the cushion. At this time, you need to check whether your cushion is horizontal or even adjust the nose end of the cushion slightly, so as to reduce the wear on the lower hip position. Small recommended bicycle weight loss and wear reduction effective method: wear padded riding pants.
seat height
It is recommended to ride a bicycle to reduce weight the seat the most appropriate height: when the pedal to the lowest point, the leg can not be stretched hard, the knee can not be bent, but when the leg is slightly extended, the knee can have a slight bending, just fine. This allows blood to pass through the knee during the ride. Of course, if you are not used to new bikes and are not used to setting the cushion too high, you can lower it first, then rise slowly, and take safety as the first.
Back, neck position
In the process of cycling, you need to have your back straight, but not vertical, and it is straight forward. You should lean forward from the hip, not the waist or back chest, or you will become a pan or shrimp. It is not only for the good-looking, but also the spine as straight as possible. Otherwise, after a long ride, you will have a hard time with back pain. In addition, the neck should be straight, not too low or too strong, or the neck will be sore. If you feel your neck is lower and your head is sagging, you will have a rest at this time.
Precautions for weight loss by bicycle
1. The best way to reduce fat at medium speed
Cycling is not the faster the speed is, the better the effect of fat reduction, the better to ride at medium speed, the speed of the general bicycle is about 15 km / h. Besides, too much tread will cause the knee to bear too much weight, causing pain and pain after the knee bone, and the tenderness point is on the knee bone.
2. More than 40 minutes per ride
Cycling is aerobic, and aerobic exercise must lose fat no less than three times a week, and the duration of each time must be more than 30 minutes, 40-60 minutes is appropriate, and sugar consumption is less than 30 minutes.
3. Grasp the best time to lose fat
Threeorfour in the afternoon is the best time to lose weight by bike. Because at this time, vegetation is flourishing and the negative ion content in the air is very rich, which can accelerate blood circulation, make the brain take more oxygen, make people feel clearer and more conducive to weight loss.
4. Riding posture should be controlled
If it is to lose weight, the body can not be too low when riding, which will limit abdominal breathing, and abdominal breathing is conducive to reducing abdominal fat, which is a common problem for many people. Try to keep the two arms straight, abdomen, upper body slightly forward bending riding posture, which will exercise to the waist and abdomen, conducive to weight loss.
