Dynamic cycling belongs to aerobic exercise, which has a good effect on reducing fat. Whether in the gym or at home, if you want to use the dynamic cycling, you need to adjust the dynamic cycling. Because everyone's height is different, you need to adjust the dynamic cycling before the dynamic cycling exercise. The seat adjustment is very important, not too high or too low, and must be appropriate, Only in this way can we put ourselves in good condition. Now let's explain how to adjust the seats of the dynamic bicycle.
1、 Method for adjusting seats of dynamic bicycle
The riser is the main structure supporting the dynamic bicycle seat cushion. In terms of sports physiology, the length of the riser actually involves the length of the arm of force when riding, that is, the leg length of the legs. So adjusting the seat of the dynamic bicycle is also adjusting the riser. The following is the specific adjustment method:
1. Riser size adjustment seat height
You can measure the length of the lower leg and multiply the result by a fixed number (such as 0.87, 0.88, etc.) to get the linear distance between the seat cushion and the center of the five-way joint. In fact, the length of the lower leg is not a parameter that determines the distance between the cushion and the five-way. For example, whether the hip is involved in the treading action and whether the ankle is pressed down are simple examples of how personal exercise habits affect the arm length.
2. Riser angle adjustment seat front and rear
The riser angle determines the center of gravity of the body when riding. The larger the riser angle is, the more forward the center of gravity is during movement, and the greater the explosive force of treading is; The smaller the riser angle is, the more backward the center of gravity is, the more relaxed the upper body is, and the easier it is to ride for a long time. It is required that when the two feet are moved to the horizontal position, the pivot of the front foot pedal, the ball of thumb and the knee joint present a plumb line perpendicular to the ground. In fact, the length ratio of thigh and lower leg varies with each person's body type. To achieve three-point collinearity, the front and rear positions of seats must be adjusted appropriately. For example, if the thigh is long, the seat needs to be adjusted backward; If the lower legs are longer, the seat needs to be adjusted forward.
If the seat cushion is too far forward, it will cause too much pressure near the knee. Excessive use of quadriceps femoris will cause muscle strain, and also damage the soft tissue of the knee joint and the iliotibial band. If the seat cushion is too far behind, it will cause great pressure on the ankle joint, and there will also be the problem of muscle overuse.
2、 Methods for adjusting other parts of dynamic bicycle
1. Adjusting the handlebar distance
From the front of the car seat to the middle of the handlebar, measure with your forearm and the whole palm of your hand. It is the right distance for you to put it down. Generally, we should keep the height of the handlebars consistent with the height of the seats. If the novice, expectant mother and back have problems, I suggest you lift the handlebars higher.
2. Adjust human sitting posture
When riding a dynamic bicycle, you should lean forward slightly, not very straight. In addition, a slightly forward posture can exercise your core muscle group. When you tighten your core during dynamic cycling training, you will have a certain effect of reducing belly fat.
3、 Inspection steps after adjustment of dynamic bicycle
1. Check pedals and shoe buckles
The shoe buckle should not be tied too tight or too loose. If it is too tight, your feet will be blocked by the pedal rope and become numb. The shoe buckle is too loose. Once the force of both feet is uneven, it will easily slip off the pedal and cause bumps and sprains. Also, if you are used to using shoe buckles, you should try different pedals until you find one suitable for you.
2. Check shoe laces
After adjusting the seat, it is also necessary to check whether the shoes are suitable and whether the shoelace is fastened. Choosing special shoes is usually an important measure to prevent foot pain after dynamic cycling, and it can also solve the numbness and tingling sensation of feet caused by too narrow shoes.