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Cycling like this, the fat loss effect is comparable to that of a spinning bike!

6 People involved  2021年04月05日 18:27  classification : exercise to lose weight  comment

Many people don’t know how to lose weight by cycling. Blind use will not only fail to achieve the best results, but it will also cause harm to the body. Today, I will tell you How to lose weight by cycling.

Can I lose weight by cycling

Riding a bicycle to lose weight consumes 480 calories per hour, which is about the same as running at the same intensity, and has a small impact on your feet. The best time for this exercise is 40 to 60 minutes. Less than 40 minutes, the fat reduction effect cannot be guaranteed; more than 1 hour, it will cause bodily harm.

The correct posture to lose weight by cycling

Cushion angle

Under normal circumstances, the seat cushion of the bicycle should be installed horizontally, or the front part should be slightly lower, but try not to upturn the front part. Some people often complain about hip pain after riding. This may be caused by excessive pressure on the PP or inner thighs from the front of the seat cushion. At this time, you need to check whether your seat cushion is level, and even lower the nose of the seat cushion slightly. Adjust a little, this can reduce the abrasion of the crotch area. The editor recommends an effective way to lose weight and reduce wear when riding a bicycle: wear cycling pants with cushions.

Cushion height

It is recommended to ride a bicycle to lose weight with the most suitable height of the seat: when the pedal is at the lowest point, the legs can be straightened effortlessly, and the knees need not be bent, but when the legs are slightly straightened, the knees can be slightly bent, just fine. This allows blood to pass through the knee during riding. Of course, if you are not used to the new bicycle and are not used to adjusting the cushion too high, you can lower it a little first, then raise it slowly, putting safety first.

Back and neck posture

In the process of riding a bicycle to lose weight, the back needs to be straight, but not upright. It is leaning forward and straight. You must lean forward from the hips, not the waist or the back of the chest, otherwise it will become a broccoli or dried shrimps, not only for the sake of beauty, but also It is necessary to keep the spine as straight as possible, otherwise the back pain will be unbearable after long-term riding. In addition, the neck should also be straight. Don't be too low or too stiff, or your neck will be sore. If you feel that your neck is lower and your head is lowered, it will be comfortable. Then you have to rest.

Precautions for Weight loss by bike

1. The best fat loss at a medium speed

Riding a bicycle does not mean that the faster the speed, the better the fat reduction effect. It is better to ride a bicycle at a medium speed. Generally, the speed of a bicycle is about 15 km/h. Besides, too high cadence will cause the knee to bear too much weight, causing pain behind the kneecap, and the tenderness is on the kneecap.

2. Ride more than 40 minutes each time

Cycling is a kind of aerobic exercise, and aerobic exercise must reduce 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, less than 30 minutes is the consumption of sugar .

3. Grasp the best time to reduce fat

Three or four o'clock in the afternoon is the best time to lose weight by bike. Because the vegetation is lush and the content of negative ions in the air is very rich at this time, it can speed up blood circulation, allow the brain to take in more oxygen, make people feel clearer, and be more conducive to weight loss.

4. Control the riding posture

If it is to lose weight, the body cannot be pressed too low while riding, which will restrict abdominal breathing, and abdominal breathing is conducive to reducing abdominal fatness, which is a common problem that many people commit. You should try to keep your arms straight, tuck your abdomen in, and bend your upper body slightly forward. This will exercise your waist and abdomen, which will help you lose weight.

Healthy weight loss

source:Healthy weight loss(QQ:246717110),Please keep the source and link for reprinting

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