Today (17 september) is world ride day. Riding, known as the “gold aerobic movement”, can both exercise and depressurize. How high is it when you ride? What position doesn't hurt your knee? The longer you ride, the better it works? What do different people have to care about? Let's share with the riding ta
Aerobic movement of gold
Bicycling provides easy access to travel and is also seen by sports experts as an “aerobic movement of gold”, which not only improves the functioning of the heart and lungs and the muscles of the lower limbs, but also reduces stress and prolongs life. The times invites medical and sports experts to teach you how to ride healthy。
Six good things make you fall for riding
1. Prevention of brain ageing
Motorcycling increases the agility of the nervous system, effectively prevents early brain failure, while developing left and right brain functions, and helps prevent alzheimer's disease。
2. Improvement of cpr function
Escalation of internal organs by cycling has the same end-cycle effect as swimming and running. It also enhances the functioning of the cpr, brain and blood vessels。
Reducing the risk of diabetes
Studies have found that frequent cycling increases mobility, helps to control body weight and reduces the risk of diabetes。
4. Enhancement of muscles and endurance
The study found that cycling not only provides effective exercise of the muscles of the lower limbs, joints and ligatures, but also mobilizes the muscles of the body and upper limbs and strengthens the whole body's endurance。
5. Decreasing plastic
Car cycling is a cyclical aerobic activity that allows exercisers to consume more energy, burn more fat, and shape strong muscles。
Make people happier
The study found that people were in the best mood, more stressful, more dynamic and more confident than other modes of transportation when travelling on bicycles。
Everyone has their own bike
Men
(1) it is not advisable to take too long a ride to be contained within nine hours per week to prevent the prostate from being under greater stress for a prolonged period。
(2) old-age males are kept as low as possible。
Female
(1) the smaller the handle is different from the seat height, the greater the pressure on the vagina. It is recommended that the vehicle be up and down so that the body can sit straight and the pressure on the female genitals can be reduced。
(2) pregnant women and women in menstruation do not recommend cycling。
Adolescents in development
Young people's bones and many organs are still underdeveloped, and inappropriate cycling can cause bone malformations. Long-term cycling hiking is not recommended for exercise。
People with cervical vertebrates
(1) to keep the upper body as straight as possible while moving the vehicle up, avoiding damage to the cervical vertebrae from long periods of leaning。
(2) the amount of exercise is not too large and can be carried in rotation by riding。
(3) when the weather is colder and windy, wearing a high-collar or a scarf is recommended in order to avoid cooling of the neck。
Knee damage
(1) if pain has occurred in the knee, the riding of the car shall be avoided to the extent possible。
(2) it is desirable to increase the level of the car seat appropriately to the extent that the foot can reach the ground and to reduce the range of knee arteries during the activity。
(3) avoid climbing while riding。
People who want to exercise local muscles
(1) the training unit can raise the seat on the basis of the correct cycling position。
(2) the four-headed muscles of the training unit are reduced by the difference in the car seat。
(3) train the calves and move the seat backwards。
The point of riding for special groups
Cardiovascular disease patients are not suitable for high-speed riding, otherwise they are prone to heart failure or sudden death。
People with chronic bronchitis and asthma should not ride too fast to harm the respiratory system。
Wine is not allowed to drive motor vehicles or to ride bicycles。
Those who have just opened the door do not pursue a large amount and speed, otherwise they may harm the knee joint。
Six things you need to know before you ride
1. Maintain the right position
The upper half should be leaned forward and the head should stretch forward slightly. Two hands to hold the handle, and the arms bend naturally. This can support both the upper body and the upper body, while avoiding vertebrae, shoulder and waist。
2. Repositioning the mattresses
When the seat is adjusted, the foot is stepped on the heels of the same foot and the other leg is the most appropriate height if the other leg is naturally straight。
Seatcaps
Safety hats reduce the risk of head injury by 60 per cent. The helmet shall have a certain hardness; the size of the helmet shall be determined on the basis of the headband, so as to accommodate space with one or two fingers。
4. Dressed in style
When riding, wear clothing that is easy and comfortable; it is best to wear hard-floored sneakers to help fix feet and avoid injury to ankles; and to protect hands by wearing a pair of fingerless gloves with sponge cushions. It's better to wear airproof masks。
5. Timely recharge of water and salinity
Water and salinity, such as mineral water and desalination water, salt-bearing alkaline beverages, etc., should be replenished on cycling. It is recommended that they be supplemented repeatedly and adequately, and that they not wait until they are thirsty。
6. Speed and time of control
Cartime control is appropriate for 30-60 minutes, and older persons are required to do so according to their age and quality. Car rides are carried out in such a way as to avoid climbing the slopes, which can easily cause excessive weight and damage to the cartilage of the knee joint。
