When using tools for fitness, there are some things that require special attention, such as correct masteringToolsHow to use, otherwise when we exercise, it will be very difficult It is easy to be injured due to improper use oftools. The methods of using different exercise equipment are also different, so let’s take a look at the familiar exercise methods of exercise bikes.
1. Loose clothes
It is best to wear loose sweatshirts when riding an exercise bike, because clothes that are too tight can easily cause wear and tear on the body. Body aches and backache.
2. Exercise bike seat adjustment
When the seat height is adjusted to the point where the pedal is at the lowest point, your feet can still be slightly bent to avoid being unable to sit. To be stable, you often need to adjust your sitting posture. As for the height of the handle, it depends on personal habits. If you want to exercise while riding a bicycle while watching TV, or if you easily suffer from back pain, it is best to adjust the position slightly upward. In fact, the lower handle can increase the amount of exercise, which is very helpful for beautifying the buttocks.
Many people hope that the pedals can be as flat as ordinary bicycles, but if your pedals are round, you can also go to a sports equipment store to buy flat pedals to replace them. In addition, if there is a fixed device on the toe area, it will be smoother to step on it.
3. Proper warm-up
Generally speaking, under good conditions, at least 3 to 5 times a week, each time for about 15 to 20 minutes. Before pedaling, you might as well take a few minutes to stretch your arms, waist, back, or move your knees and thighs; don't forget to do some gentle exercises after riding. Although you can watch TV or read a fitness magazine while pedaling, you can't pedal absentmindedly. If you want to be fit, you have to pay a price. The ideal situation is to sweat all over your body when you step on it. At this time, you will have a sense of accomplishment, as if a lot of fat on your body has disappeared all at once.
4. Fitness plan
At the same time, you should start to plan daily exerciseplan. To calculate your appropriate amount of exercise, a trick is to subtract your age from 220 to calculate your highest heart rate. If you are 22 years old, your highest heart rate is probably 200. Then multiply the highest heart rate by 0.7, which is the lower limit of your exercise; multiply it by 0.85, which is the upper limit of your exercise. When you exercise, it is best to keep your pulse between the upper and lower limits.
5. Wear gloves
Indoor exercise bike exercise, like other sports activities, sometimes brings tension and pressure to the body. Here are a few tips to reduce pain. At the very least, don't hold the handle too tightly, or you'll easily get blisters on your hands. In order to protect your hands, you can buy special sports gloves for cycling or put grips on the handlebars.