室內自行车正确姿势与拉伸经验分享
- 主题发起人 森林之歌
- 发布时间 2019-12-30
同样感觉试过几次跑步机，事后晕船晕机似的～
老司机很多是足控美足控，没办法
老司机是豪车控，可惜没钱
一个拳头，四周见证奇迹
我要对自己狠一点一个拳头，四周见证奇迹
饮食控制是成败大关键
最后编辑: 2019-12-31
一个拳头的猪油，保证一天不想吃东西。一个拳头，四周见证奇迹
2020 是心狠手辣年～
猪油太臭！一个拳头的猪油，保证一天不想吃东西。
那我就彻底猪头了，现在就剩脸没发胖一个拳头的猪油，保证一天不想吃东西。
最后编辑: 2019-12-31
悄悄说我准备剑走偏锋无肉不欢法记好俺的口诀：早餐午餐照旧，晩餐一个拳头
小青一个月后再到此一秀
随意，晚饭把关就行了！
最后编辑: 2019-12-31
室内锻炼自行车有什么样的好处
1.自行车是克服心脏功能毛病的最佳工具之一。世界上有半数以上的人是死于心脏病的，骑单车能藉腿部的运动压缩血液流动，以及把血液从血管末梢抽回心脏，事实上却同时强化了微血管组织，这叫“附带循环”。强化血管可以使你不受年龄的威胁，青春永驻。
2.习惯性的单车运动，更能扩大你的心脏功能。否则血管愈来愈细，心脏愈来愈退化，到了晚年，你就会体验到它所带来的烦恼，那时你会发现，自行车运动是多么的完美。单车是需要大量氧气的运动，曾经有个老年人以6天时间，完成了460公里的单车旅行。他说：“老年人一周至少要有3次运动，使心脏强化起来，恢复正常功能。你要使心脏激烈跳动，但不可过久。如此它将能适应紧急状况，如赶车或抵抗困境。
3.单车运动同时也能防止高血压，有时比药物更有效。还能防止发胖、血管硬化，并使骨骼强健。健身自行车使你不必用药物来维持健康，而且毫无害处。
4.自行车是减肥的工具，根据统计，75公斤重的人，每小时以9英里半的速度，骑73英里时，可减少半公斤体重，但必须每天持之以恒。
5.单车运动，不只可以减肥，还使你的身段更为匀称迷人。藉运动减肥，或边节食边运动的人，身材比只靠节食减肥的人来得更好，更迷人。我不知道如何来描述“更迷人”，但事实上，运动所带来的结实肌肉，和单车运动所练成的细小足踝，比令人憔悴、青筋突起的节食，总好看多了吧！适当的运动能分泌一种荷尔蒙，这种荷尔蒙使你心胸开朗、精神愉快。从经验中，可以知道健身单车运动就能产生这种荷尔蒙。
1.自行车是克服心脏功能毛病的最佳工具之一。世界上有半数以上的人是死于心脏病的，骑单车能藉腿部的运动压缩血液流动，以及把血液从血管末梢抽回心脏，事实上却同时强化了微血管组织，这叫“附带循环”。强化血管可以使你不受年龄的威胁，青春永驻。
2.习惯性的单车运动，更能扩大你的心脏功能。否则血管愈来愈细，心脏愈来愈退化，到了晚年，你就会体验到它所带来的烦恼，那时你会发现，自行车运动是多么的完美。单车是需要大量氧气的运动，曾经有个老年人以6天时间，完成了460公里的单车旅行。他说：“老年人一周至少要有3次运动，使心脏强化起来，恢复正常功能。你要使心脏激烈跳动，但不可过久。如此它将能适应紧急状况，如赶车或抵抗困境。
3.单车运动同时也能防止高血压，有时比药物更有效。还能防止发胖、血管硬化，并使骨骼强健。健身自行车使你不必用药物来维持健康，而且毫无害处。
4.自行车是减肥的工具，根据统计，75公斤重的人，每小时以9英里半的速度，骑73英里时，可减少半公斤体重，但必须每天持之以恒。
5.单车运动，不只可以减肥，还使你的身段更为匀称迷人。藉运动减肥，或边节食边运动的人，身材比只靠节食减肥的人来得更好，更迷人。我不知道如何来描述“更迷人”，但事实上，运动所带来的结实肌肉，和单车运动所练成的细小足踝，比令人憔悴、青筋突起的节食，总好看多了吧！适当的运动能分泌一种荷尔蒙，这种荷尔蒙使你心胸开朗、精神愉快。从经验中，可以知道健身单车运动就能产生这种荷尔蒙。
20 Ways You're Indoor Cycling Wrong
You death-grip the handlebars.
The handlebars are only there to help you balance — not to bear the weight of your entire upper body. When you grip the handlebars too tight, you end up with unnecessary tension in your shoulders and back. So shift your weight into your lower body by bringing your hips back and release your fists to reduce tension.
Your handlebars are higher than the seat.
When you set your bike up like you're about to take a joyride around the neighborhood, you miss out on the benefits of low handlebars, which force you to activate your core to stabilize the upper body. That said, lower handlebars aren't always better. When the handlebars get way lower than the seat, you'll have to hinge forward to reach them, which can put uncomfortable pressure on your groin, aggravate back pain, and prevent you from performing at your peak. Ideally, the handlebars and seat should be even with one another:
You death-grip the handlebars.
The handlebars are only there to help you balance — not to bear the weight of your entire upper body. When you grip the handlebars too tight, you end up with unnecessary tension in your shoulders and back. So shift your weight into your lower body by bringing your hips back and release your fists to reduce tension.
Your handlebars are higher than the seat.
When you set your bike up like you're about to take a joyride around the neighborhood, you miss out on the benefits of low handlebars, which force you to activate your core to stabilize the upper body. That said, lower handlebars aren't always better. When the handlebars get way lower than the seat, you'll have to hinge forward to reach them, which can put uncomfortable pressure on your groin, aggravate back pain, and prevent you from performing at your peak. Ideally, the handlebars and seat should be even with one another:
You sway from side to side while you pedal.
Sometimes an awesome playlist can make you want to dance right in the saddle. But before you get all "party on a bike!" remember that swaying challenges your balance, so you have to hold on to the handlebars extra-tightly. This puts harmful pressure on your shoulders. Instead, channel the beat into the cadence of your pedal strokes, and focus on keeping your hips over the seat.
Sometimes an awesome playlist can make you want to dance right in the saddle. But before you get all "party on a bike!" remember that swaying challenges your balance, so you have to hold on to the handlebars extra-tightly. This puts harmful pressure on your shoulders. Instead, channel the beat into the cadence of your pedal strokes, and focus on keeping your hips over the seat.
个人经验：
俺刚开始以为姿势调对了！
但还是偶尔膝盖有点疼痛
於是将座椅调升一寸，疼痛消失了！
现在持续踩45分钟，平安无事
Your seat is too high or too low.
Too low, and you won't be able to fully extend your legs, which detracts from the power of each pedal stroke. Too high, and your hips will rock back and forth to reach the bottom of each pedal stroke, which slows you down and can end up bruising your groin. To get the perfect seat height, stand next to the bike, hold your palm parallel to the ground, and place it at the top of your hipbone. The seat is the right height when your hand is in line with the seat (below) and you can pedal comfortably.
俺刚开始以为姿势调对了！
但还是偶尔膝盖有点疼痛
於是将座椅调升一寸，疼痛消失了！
现在持续踩45分钟，平安无事
Your seat is too high or too low.
Too low, and you won't be able to fully extend your legs, which detracts from the power of each pedal stroke. Too high, and your hips will rock back and forth to reach the bottom of each pedal stroke, which slows you down and can end up bruising your groin. To get the perfect seat height, stand next to the bike, hold your palm parallel to the ground, and place it at the top of your hipbone. The seat is the right height when your hand is in line with the seat (below) and you can pedal comfortably.
最后编辑: 2019-12-31
骑车的整个过程可以简单分为四个步骤：
蹬：下落时，用臀部发力往下蹬。
拉：动作到最底部时，膝关节附近肌肉发力把腿拉回来。
提：拉的同时腰部发力，带动提高腿部。
踢：大腿发力，踢到初始位置，然后重复动作。
蹬：下落时，用臀部发力往下蹬。
拉：动作到最底部时，膝关节附近肌肉发力把腿拉回来。
提：拉的同时腰部发力，带动提高腿部。
踢：大腿发力，踢到初始位置，然后重复动作。
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