Cycling can bring incredible health benefits. It can enhance cardiopulmonary function, reduce the risk of coronary heart disease, and enable large muscle groups to participate in exercise. The main muscles exercised by cycling include the quadriceps, gluteus maximus, posterior thigh muscles on the thigh, soleus and gastrocnemius muscles on the calf, and biceps and triceps on both arms!
1. Where to exercise the muscles by bike
1. What muscles to train on a bicycle
1.1, exercise quadriceps
The quadriceps are on the front of the thigh and play an important role in the riding process. Every time you pedal down, the quadriceps are used to push the legs and knees forcefully.
1.2 Exercise the biceps femoris
The biceps femoris is also known as the hind leg muscles (located on the back of the thigh), and it is used when bending the knee during paddling. Moreover, in the process of using the pedal to draw a circle, every time it passes through the lowest point, draws backwards and pulls upwards, it will stimulate the biceps femoris.
1.3 Exercise calf
The effect of calf exercise depends on where you put the footboard on the pedals. If the forefoot is placed on the pedals, the exercise effect on the calves is much higher than that of the heel on the pedals. If you put the middle of the footboard on the pedals, the effect of the exercise is only moderate. The posterior calf muscles (located on the dorsal side of the calf) will continue to transmit the force generated by the quadriceps on the front of the thigh and the hind leg muscles on the back of the thigh through the feet and toes, especially when the pedal is drawn to the lowest point closest to the ground. At the same time, you can best practice the posterior calf muscles.
Pedaling method: When the bicycle’s “function switch lever” is adjusted to the Normal position, riding a normal bicycle is the same as usual.
Exercise areas: quadriceps and gluteus maximus on the front of the thigh
Note: When women are riding, be careful not to buckle their legs inward, which will easily cause the muscles of the lateral thigh to develop and lead to X-shaped legs.
2. Precautions for cycling exercise
There is no second half circle of circulation, so a lot of inertia is reduced, mainly relying on the abdominal muscles to exert force, so the training of the abdominal muscles is more significant, and it can cushion the stimulation of the knee joint.
Cycling is a more comprehensive physical activity that can develop people’s general endurance and balance ability. In many countries, biking has become a very common way to go out and play. You can exercise and enjoy the scenery on both sides of the road. However, as a speed sport, cycling itself is more dangerous, so when you are engaged in this sport, you must be aware that men are not suitable for cycling as a long-term exercise.
2. What are the ways to ride a bicycle
2.1 fast riding
The heart rate can reach more than 85% of the maximum heart rate. At this time, the body is mainly supplied with energy through the anaerobic glycolysis of glycogen, which can improve the anaerobic exercise capacity of the whole body, especially the thigh muscles, and help raise the anaerobic threshold; that is to say, the physical discomfort after strenuous exercise will be affected. Postponement helps us to engage in higher-intensity exercise or to persist for a longer period of time during high-intensity exercise; in addition, fast riding is also valuable for cardiopulmonary function.
2.2. Long-term slow riding
The heart rate generally does not exceed 65% of the maximum heart rate. If it lasts for more than 20 minutes, it will “burn” more fat to supply energy. Therefore, it is more suitable for obese people whose purpose is to reduce fat.
3. What are the misunderstandings of cycling
The wrong riding posture not only affects the exercise effect, but also easily damages the body. For example, turning your legs outwards, nodding your head and bowing your waist, etc. are all incorrect postures.
Many young people are eager to ride far and fast, such as riding 50 kilometers without ever riding a long distance, and they only pursue speed and strength on the way. This is actually very harmful to the body. In severe cases, there will be water in the knees.
4. The role of cycling
It can prevent brain aging and improve the agility of the nervous system. Modern sports medicine research results show that cycling is a heterolateral dominance exercise. Alternate pedaling of the two legs can develop the left and right brain functions at the same time to prevent premature aging and partial failure.
It can improve the cardiopulmonary function, exercise the muscle strength of the lower limbs and enhance the endurance of the whole body. The effect of cycling on the endurance exercise of internal organs is the same as swimming and running. This exercise not only benefits the 3 pairs of joints and 26 pairs of muscles in the lower limbs of the hips, knees and ankles, but also the muscles of the neck, back, arms, abdomen, waist, groin, buttocks. The joints and ligaments are also exercised accordingly.
Can lose weight. When riding a bicycle, due to the periodic aerobic exercise, the exerciser consumes more calories and can receive a significant weight loss effect.
According to the survey and statistics of relevant international committees, among the various professions in the world, postmen have the longest lifespan. One of the reasons is that they often ride bicycles when delivering letters.
Cycling is a more comprehensive physical activity that can develop people’s general endurance and balance ability. In many countries, biking has become a very common way to go out and play, not only can exercise, but also can enjoy the scenery on both sides of the road calmly. However, as a speed sport, cycling itself is more dangerous, so when you are engaged in this sport, you must be aware that men are not suitable for cycling as a long-term exercise.
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