Internal cycling is not complicated as an exercise as it is, for example, weightlifting or calm – you are sitting, and there is one basic movement. So how much can there be a mistake?
a lot. There is a large space to make errors when riding a bicycle that can lead to an ineffective or worse exercise, injury. We have asked for the positives of fitness and cycling coaches for common internal cycling errors and how to fix or avoid them.
1. Sitting is very high or low
Melanie Marylo says, the first mistake made by many people is to place the bike properly.
“The most common mistake I have seen in the past decade of helping the cyclists to prepare them is that they put the holes very high while the seat is very low,” says Jake Molin, CPT, co -owner of the steering wheel. Cyclebar in Naples, Florida. “If the steps are very high, it makes the stroke ineffective in the descending movement. If the positions are very low, then this makes it difficult to breathe.”
In addition, the high or low seat will put excess pressure on the spine and knees, says Brendan Kirk, PT, DPT, OCS, CSCS, CKTP, from Medicine and sports medicine In Glen Rock, New Jersey.
To properly prepare your bike, stand next to it and use these instructions:
- The seat should be around the height of the thigh bone.
- Once you sit, adjust the resistance so that you can keep them with a fist with a slight curve in the elbows.
- You should sit away with enough resistance to maintain a long neutral spine.
- At the bottom of your brain stroke, your knee should be slightly bent. “This will allow you to provide more power safely,” says Kirk. But do not let your knee bend too much – which will leave a “short” stroke pedal.
2. Ride tension
Another common mistake is to hold very narrow resistance. “We call it the grip of death or the white joint,” says Merillo. “This traps is a lot of tension in your hands you don’t need.” Many cyclists also have tension in their jaw and allow their shoulders to ride towards their ears.
Instead, follow this sermon to relieve:
- Relax your fingertips and continue to resist with a light grip.
- Be sure to relax your shoulders.
- Keep a smooth curve in your elbows and turn it into, so they are on both sides of the rib cage, “unlike exhaustion like chicken wings,” says Marylo.
Why? For a good exercise for cycling, you need to allow your body to generate as much energy as possible. “If your shoulders are awake from your ears and your elbows are out to the side, you are not in an ideal position to get the most stroke,” says Mililo.
3.
When you ride bicycles inside, your foot may be placed in place with a toe cage or cabin shoes. This shows that stimulating the muscles of the knee strings when you pull your leg up Andrea MetcalfCPT, Lrea, a certified personal trainer and author of the book Nude fitness.
If your foot indicates the bottom, you are working on calves but you give the knee strings short. Instead, hold your foot level in the pedal. This will allow asthma and knee tendons to work together, resulting in a more balanced exercise at the bottom of the body that stimulates the larger thigh muscles.
4. Setting resistance is very low
“We see that the contestants put the resistance very low, so they wander fiercely but they do not get any benefit from the movement and even narrow their knees,” Moulin says. Reform: Create a resistance rate from light to moderate as a starting point, so you feel the ride control, not as if you were about to take care of the bike.
5. Non -fuel or hydration enough
When you exercise a cycling, it is good to have a bottle of water on hand.
“Heart diseases such as riding in internal cycling can smell sweat, so you want to make sure to replace the fluids that you lose – and the electrolyte if you are driving for more than 45 minutes,” says Merillo. Moisturizing supplement like Beach performance hydrate It can help you moisturize, renew important electrolytes, and even improve endurance while riding.*
And make sure to fuel pre -exercise and after the exercise correctly with enough protein and carbohydrates to support your activity and fitness goals.
6. Merging upper body exercises
“Try to work over your body the top of your body while riding a bike,” says Garret Seacat, CSCS, the main coach with “trying to work over your body. Absolute endurance In Manhattan, Kansas. “When you sway up and down on a bike, you do any kind of exercising of the body during exercise, you increase your chances of injuring your lower back.”
The movements of the upper body also detract from your efforts on the pedals, making your exercise less effective and decreasing calories. Instead, do some payment operations as part of the post -riding and emergency extension.
7. Eat the calories you burned
“We have passengers convinced that they have ignited hundreds of calories, they can indulge in pizza and all the sweet things that feed on bridges immediately after the trip,” says Moulin. “Few treatment is fine, but what your body needs after exercise is protein and hydration. Alcohol can immediately consume many good aspects of your exercise.”
8. Cycling highly, often
Doing a lot of exercises, exercising constantly completely, and not giving your body enough time to rest and recover will undermine your efforts.
“Going to exercise every time is a dilemma,” says Merillo. “Your body needs to work in all different heart rate areas. It needs periods of comfort and recovery. As you need arduous exercises, you need these moderate exercises that last for a little longer.”
9. Narrowing your training
“Make sure that you are training strength, basic training, expansion, as well as riding,” Merillo says. “All this supports the best performance on the bike.”
It extends for at least 10 minutes to heating It cools down to prevent injury and reduce the next day pain.
10. Try to keep up with Jones
Cyclies can be competitive, and can make them enjoyable and stimulating. But getting pregnancy can cause injuries.
He says: “I usually see beginners who try to keep up with the person adjacent to them in both resistance or speed, but the good resistance on the bike of one person may be too much for the person next to them.” Andrew Blake, CPTDirector of your future fitness in Toronto. “Listen to your body and choose resistance you feel challenges, but it is not difficult for you to feel pain. Choose the speed and resistance best for you, not the person next to you.”
11. Do the same exercises
“Everyone may have a preferred class or coach, but you benefit more if you try all the different seasons and all different coaches,” Merillo says. “You may learn something from a coach who does not say another coach. Because you hate tolerance or horseback riding does not mean that they are not important. Our bodies are somewhat designed to find the shortcut, which is the most efficient way. So you want to continue to challenge yourself with different physical and mental procedures .
*This data has not been evaluated by the Food and Drug Administration. This product is not aimed at diagnosing, treating, treating or preventing any disease.