The dynamic bicycle originated in the United States in the 1980s. It was invented by a personal trainer and is an aerobic exercise that combines music, visual effects and other dynamic elements. This kind of fitness exercise has a strong American flavor, is passionate and energetic, and is popular with teenagers, and is also a popular fitness activity in many fitness clubs. However, before exercising, we should also make sufficient preparations to improve the safety factor and avoid accidents caused by improper bicycle setting, which is not worth the loss. Therefore, bodybuilders, especially beginners who first use the dynamic bicycle, should firmly grasp the specific preparation methods of the dynamic bicycle. Next, let's share with you what preparations should be done before the dynamic cycling exercise.
1、 Wear appropriate shoes
The exercise of the dynamic bicycle is carried out by stepping on the pedal, so our soles will bear more pressure. Wearing shoes with soft soles and not for bicycle sports will cause discomfort in your arch and pain in your sole over time. Choosing special shoes can usually solve the numbness and tingling of the feet caused by the narrow shoes.
Sports shoes with shoelaces are a good choice because they can firmly fix the feet on the pedals to prevent them from slipping off.
2、 Warm up fully
Before each dynamic cycling exercise, you must take some time to do a full warm-up exercise. You can jog on the treadmill for a while, or jump for a period of aerobics, and then participate when your body is excited. Because the body that is nearly dormant for a long time cannot adapt to the suddenly increased load and strength, the body is easily injured before the muscles and bones are stretched.
3、 Check single vehicle components
Before getting on the dynamic bike, check whether each component is safe. After getting on the bike, pay attention to the adjustment position. The key is to fasten the safety latch on the pedal to avoid the risk of collision when the foot is off the pedal at high speed.
4、 Adjust the seat position
The position of the bicycle seat is very important. It not only determines your sports comfort, but also determines the angle of your knee bending when you exercise. Relevant experts pointed out that a seat that moves too far forward will affect the angle of the pelvis, thus causing pressure on the lower back, and also causing discomfort in the waist and buttocks.
Accordingly, it is not difficult to adjust the position of the car seat too far back. When this happens, your legs will need to stretch more to step on the pedal, just like when the car seat is adjusted too high, there will be the following risks: hamstring strain, Achilles tendon inflammation and lower back pain.
5、 Adjust the handle height
The handlebar is a very important part in dynamic cycling. Only when we hold our hands on the handlebar and pedal can we exercise effectively. The bicycle handlebars provide us with a force bearing point for our upper body to reduce the pressure of exercise. At the same time, the upper body has a support point so that our legs can work better. Therefore, the height of the handle is not only related to the comfort of riding, but also related to your exercise effect.
Research by fitness experts shows that if the handle is adjusted too high, it will affect your riding skills and exercise effect. Because the handle is too high, it will indirectly lead to your body being too straight, and if your body is too straight, it will be impossible to reach the pedal cycle because it needs more strength to step down.
At the same time, experts pointed out that if the handle position is too low, most of the strength will be used on the hands, arms and shoulders. This will cause tingling and numbness in the hands, accelerate the deterioration of symptoms of carpal syndrome, and may cause shoulder pain.
If you are a beginner, or have problems with neck and back, and the trunk muscle group is not strong enough, and the flexibility is too poor, the appropriate handle height is particularly important.