Usually it is that the health stand upright that we hurry on with a journey by bike, two legs are smashed furiously, will watch out for the traffic signal lamp and motor vehicle constantly Though you toss about for one or two hours every day, do not completely see " sports " Effect: The fat is not missed according to growing. The dress that is not so good as changing into you, ride the highway or mountain region racing-cycle, follow our specially inviting the coach, try this kind of green body building sweeping the world, go to the open air to enjoy sunshine, fresh breeze, pace, pleasant sensation With obtaining health physique.
The unskilled new driver can warm up to train first, make the body enter the competitive state. Needn't too strenuous ride bike, each sport don't over 20- 30 minutes, is mainly for moving the joint, the movement of letting muscles be appropriate, adjust the heart and lungs system. The time of sport can lengthen 10 minutes one by one, still can keep the good physical stamina state after until warming up for an hour, please set out on a journey!
Warm-up momerandum fairy
Pay attention to breathing. While just beginning sports, should pay attention to the movements of the posture, muscle and breath rhythm. Arouse your brain and all consciousness, should guarantee they make the correct response rapidly in unexpected cases.
Warm up before sports. Appropriate sports can spread membrane of bag, deep fiber, the ligament and each joint, avoid being strained.
As a sport, riding a bicycle has certain risks too, so has proposed not taking exercises for a long time, bodily form fat, like smoke or family have hypertension or glycosuria people of medical history consult the doctor of dept. of cardiology before the bicycle build up body.
Choose the suitable one's own car. Will lead to the fact tendon inflammation, vertebra pain or the patella pain to choose improperly. Judge the standard is as follows: Insert a notebook of 2 centimetres of thickness between two thighs, measure the length from pubic bone to foot heel, multiplied by 0.66 more, the figure obtained is the length of summer beam of bicycle suitable; Multiply by 0.88 from saddle to height of place. The height in order to ride tiptoe good a bit just at saddle. In order to avoid initiating having a backache, will check whether the height of the handlebar keeps the same with saddle height.
Grasp the appropriate amount of exercise. The ideal state is 2- 3 times of sport for one week.
Vary the posture of both hands frequently. Being relatively apt to suffer from complication of wrist, women want change position to hold handlebar frequently, certainly, can also wear the mitten with packing.
Produce refreshing effect to the mind scheme
Step A
The posture stands, it is straight and upright to carry, the crooked right knee to the right buttocks (spread a burst of four heads of skin) until the right heel is stuck .
The movement right hand holds the instep, stretch the thigh backward slowly. In the course of stretching one's legs, exert certain resistance with hand, insist 20 seconds.
Each leg of amount of exercise is done for 10 times repeatedlied.
Step B
The posture stands, it is straight and upright to give a piggyback, the single leg is lifted and waited for with the hip high, the heel reclines, the foot is curved to the inboard of leg, needn't tighten muscles.
Movements lift the heel of another a kick, keep for 30 seconds.
Each leg of amount of exercise is done for 10 times repeatedlied.
Step C
Moderate speed (40- 50 rotates / divides) Walk car, to an hour 30 minute such as sport.
Strong physique scheme
10- 15 minutes Walk train warm up
The big gear wheel rides a bike in 10 minutes, 50 rotates / divides
2- Hit gear wheel dash, walk train +30 second 30 second, repeat for 4 times 3 minute
The big gear wheel rides a bike in 8 minutes, 50 rotates / divides
5 minutes 70 is transferred to / the pace divided saunter the car resumes physical power
Hit gear wheel dash, walk train +30 second 30 second, repeat for 8 times 4 minute
5 minutes Walk train
6 minutes The big gear wheel rides a bike
Hit gear wheel dash, walk train +30 second 30 second, repeat for 12 times 12 minute
5 minutes Walk train
10 minutes Dash short 10 times
5 minutes Walk train
10 minutes Unfold four limbs
The coach drinks a cup of coffee in an hour before rare book sport, in moving for a long time, the caffeine facilitates consuming the fat.
It is expected the result is trained twice in one week, will see your thigh and small calf are stronger two months later, a very thin 1 thigh-
2 centimeters.
Callisthenics muscle scheme
15 minutes Walk train warm up
The big gear wheel rides a bike 50 is transferred to / divided + the pinion resume physical power 70 and rotate / divide in 10 minutes, do for 3 times
5- 10 minutes Walk train relax muscles
10 minutes Unfold four limbs
The buttocks do not leave the saddle, ride a bike and can temper thigh muscles by hitting the gear wheel when coach's rare book meets the ramp, keep the rhythm (60 rotate / divide) while going up a slope ,In the last several meters, no matter the heart beat manily and insist on riding a bike with all strength terribly.
It is expected the initial result one and a half months later of result is obvious. But the amount of exercise needn't be too big, muscles need having a rest at least 24 hours, in order to finish metabolism, so is enough at intervals of once of sport of two days.
The bicycle builds up body and equips comparing
Improve grade and equip: OCR-7
Price: RMB 4980.00
Frame front fork of aluminium alloy
Aluminium alloy double-deck rim
Taiwan MAXXIS 22C cover tyre
Japan Shimano TIAGRA changes speed systematically
Grade is equipped to build up body: The weathercock -1
Price: RMB 2898.00
Frame front fork of aluminium alloy
Aluminium alloy double-deck rim
Japan Shimano SORA hands set aside and change speed systematically
Taiwan exactly new 23C cover tyre
The aluminium alloy is quick to dismantle the flower-drum
The amusement grade is equipped: The weathercock -2
Price: RMB 1398.00
Frame front fork of aluminium alloy
Aluminium alloy double-deck rim
Japan Shimano 18 sections change speed systematically
Taiwan exactly new 23C cover tyre
The aluminium alloy is quick to dismantle the flower-drum
Reduce weight and mould the body scheme
15 minutes Walk train warm up
1- Cross sport walk car +10 minute 20 minute such as exercise, or 2 endurance for hour train, reach maximum heart rate half of standard 2 hour.
10 minutes 10 groups cross exercise (favor me with your advice and practise the rare book)
The pinion rides a bike and resumes physical power in 15 minutes, 70 rotates / divides
10 minutes Unfold four limbs
The exercise law that coach's rare books cross: The big gear wheel dashes in 30 seconds, have a rest for 30 seconds, do for 10 times repeatedly, will dash for time and extend to one minute, 2 minutes gradually from 30 seconds Until 6 minutes, physical power resumes time and adjusts appropriately at the same time too.
It is expected result transfer to with 70- 80 in level land / pace that divide exert oneself, ride a bike, can burn the fat for a long time, insist on 2- 3 in month, the weight will obviously drop.
Avoid having a backache and stick to the person
Improper by bike will bring dorsal pain, the tight shank that causes for a long time of back neck pains, the vertebra keeping the position of sitting and causing for a long time pains.
Pay attention to riding the conduct posture and bowing the head while riding a bike, in order to reduce the shank pressure; Similar dislocation rocks arms and the shoulder like that, accept the jaw to the chest irregularly, often change the posture.
Relax for 10 minutes after sports Lean against the wall and stand (foot heel from 10 centimeters of walls) ,Two shoulder blade lean against the wall gently, draw hindbrain spoon, shrug upwards, drop pelvis, keep the vertebra stuck on the wall, the chin is stretched downwards.
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