The course lasts for 45 minutes, with the first 5 minutes being warm-up; the main training lasts for 35 minutes, during which the coach will adjust the resistance and revolutions of the car according to the individual strength, and simulate uphill and downhill, and straight roads.

The action of walking on the ground, while exercising endurance, also consumes a large amount of fat; the final 5 minutes of relaxation exercise make the lines look better.

Such a class can burn 400-500 calories throughout the process, which is equivalent to running for an hour and a half. It not only helps to lose fat but also improves...

Cardiopulmonary function.

Pose Key Points

Do not shrug your shoulders, keep straight, avoid hunching or excessive back-leaning, which may cause back pressure and damage.

No matter what action you take, keep your head as straight as possible with your back, not too high or forward-leaning.

Put on the foot cover and tighten it.

Keep both arms slightly bent, and avoid excessive bending of the wrists.

Wear loose pants and short-sleeved T-shirts for exercise.

Dynamic Cycling: Simple Stance, Ultra-Effective Thigh-Slimming

When riding a power-assisted bicycle, there are two types of posture for the upper body, while the lower body is in a fixed position, that is, the feet are extended into the pedals, and the heels are used to generate power, with the feet stepping parallel to each other.

If you use the toes to apply force, it is easy to increase the damage to the knee joint. Here are the correct riding positions for you to maintain the correct posture, and it will also have a good effect on weight loss.

Effect!

Sitting position: keep the upper body straight, hold the armrests with both hands, and appropriately tighten the abdomen.

Applicable: Short-distance exercise (10 to 20 minutes).

Objective: To effectively exercise the back and abdominal muscles and to refine the leg lines.

Cross-style: Prone and seated cross-motion, simple seated cycling will increase the burden on the waist, and prone style can be adjusted to effectively protect the lumbar spine.

Lying position: Similar to the position of mountain bikes, the forearms rest on the handlebars, and the waist is relaxed. Suitable for long-distance cycling (cycling time of 30 minutes to

An hour.

Purpose: Relax the waist, avoid damage to the waist from long-distance cycling.

Exercise method:

1. Free Riding Method: The so-called free riding refers to a type of cycling without any time or intensity restrictions. The main purpose is to relax the nerves and muscles.

Relax your breathing to achieve the effect of relieving physical and mental fatigue caused by life and work pressure.

2. Intense Cycling Method: There are generally two specific practices, one is to set a fixed cycling speed in kilometers per hour, such as riding at 20 kilometers per hour for 30 minutes.

Minutes. The second is to regulate your pulse intensity to control the riding speed. For example, if you ride at a pulse rate of 120 beats per minute for 30 minutes, this riding method can stimulate the heart and lungs.

Very exciting, it can effectively exercise the cardiovascular system of the human body.

3. Intermittent Cycling Method: The specific practice is alternating between fast and slow cycling, such as starting with slow cycling for 5 minutes, then fast cycling for 5 minutes, followed by slow cycling for 5 minutes, and then fast cycling for 5 minutes.

How many times. This method can effectively exercise the human cardiovascular and pulmonary functions.

4. Strength Cycling Method: The dynamic bike itself simulates different terrain conditions, such as uphill and downhill, and you can exert force to ride effectively according to different conditions.

Improving the strength or endurance of the legs, this method not only enhances the ability of women's legs but also effectively prevents the occurrence of leg bone disorders.

5. Aerobic Cycling: This method involves cycling at a moderate speed for about 30 minutes. When using this method for exercise, it is also important to focus on deep breathing.

Effective for weight loss, and also has a positive impact on improving cardiovascular and respiratory functions.

6. Example of a weekly training plan: Monday: Free riding; Tuesday: Intense riding; Wednesday: Aerobic riding; Thursday: Free riding; Friday: Strength training

Sexy cycling; Saturday: Intermittent