What should women pay attention to when riding a stationary bike

About what women should pay attention to when riding a stationary bike, the following Xiaobian will briefly say before riding, when riding, and the riding method.
one. pre-ride
Warm up before riding an exercise bike
Before exercise, sufficient warm-up exercise can not be less, you can carry out actions such as jogging, squatting, high leg lift, and joint activity, so that the body is slightly hot and sweaty, the general time is 5-10 minutes.
Adjust the stationary bike before riding
Exercise bike to adjust the proper height of the seat, you can push to the lowest place, the knee joint should not be completely straight; When pushing to the highest point, do not bend the knee less than 90 degrees for reference.
Proper posture for riding a stationary bike
The wrong riding posture will not only affect the exercise effect, but also cause damage to the body. Such as bowing down, legs out, pedal action is not standard, etc., are incorrect posture in riding.
The correct sitting position for riding a stationary bike: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, keep your legs parallel to the beam of the bike, keep your knees and hip joints coordinated, and pay attention to the rhythm of the ride.
Correct pedaling posture: Correct pedaling should include: stepping, pulling, lifting, pushing 4 coherent actions. Step down on the sole of the foot first, then pull back the calf, then lift up, and finally push forward, so that just complete a circle of pedaling. This rhythmic pedaling not only saves energy but also increases speed.
The correct speed to ride a stationary bike
The amount of exercise, frequency and intensity are the three principles of exercise, just started to ride the exercise bike, it is recommended that you can find the right frequency and then increase the amount of exercise, ordinary people pedaling frequency per minute in about 60 to 80 times. Each ride should have at least 20 minutes of high frequency and low speed (that is, more laps and less force) warm up, so that the body can sweat slightly.
Second, when riding
1. It is best for women to ride less or not ride a stationary bike to exercise during their menstrual period.
2, the seat should not be too high and should be elastic, to prevent the hip from twisting around when riding, to reduce local friction; If the seat is too hard, a soft seat cover can be made of foam to cover the seat to reduce the friction of the seat on the pubic area.
3, the height and Angle of the seat should be adjusted properly. The seat is too high, the hips must twist around when riding, which is easy to cause perineal abrasion; The front of the seat is tilted up, which makes it more likely to damage the perineum.
4, when riding for a long time, pay attention to changing the riding posture, so that the center of gravity of the body has moved, to prevent a point in the perineum for a long time.
5, when riding the exercise bike, if you find that the perineum has discomfort symptoms, to find out the cause in time, if there is a problem with the seat, it should be eliminated or improved in time, and pay attention to rest, and then ride after the symptoms are eliminated; If the symptoms cannot be eliminated, the patient should go to the hospital for examination and treatment.
Three, riding method. Different riding methods for different purposes
For the purpose of weight loss
For those who are aiming to lose weight, riding a fitness bike can use the cycling method of aerobic exercise, that is, adjusting the resistance to the body load does not feel difficult.
The intensity of this way is moderate exercise intensity, and more than 30 minutes can decompose fat and supply energy for exercise. Therefore, the riding time should exceed 30 minutes, about 40 minutes is the most appropriate, and the heart rate can reach 100-110 times/minute.
For the purpose of building muscle
If you want to exercise your muscles by riding a stationary bike, you can choose a short, intense ride. Choose the resistance that is not strenuous, first slow warm up to ride for 5 minutes, and then ride at a high speed for about 5 minutes as much as possible, the heart rate reaches 170-180 times/min, and then gradually slow down to ride for 5-10 minutes, so that the heart rate returns to 100 times/min. So for a group, you can do several groups, and arrange a 3-5 minute rest between the groups. Or first increase the resistance load, and then gradually reduce the load, so that the heart rate gradually recover.