Traditional Culture Encyclopedia - Weather forecast - What are the riding equipment?

What are the riding equipment?

Abstract: For many people who lack endurance and can't keep running, cycling is a perfect way to keep fit. But many people don't know the benefits of cycling, how to ride scientifically to achieve the best fitness effect, and what to pay attention to when riding. First of all, choose a bicycle that suits you, and adjust the handlebar and seat to the appropriate height according to your height and leg length. Secondly, in the process of riding, you should look forward and hold the handlebar naturally with both hands, instead of leaning forward to put all your strength on your arm, which will put pressure on your arm and cervical vertebra. Let's have a look! What riding equipment 1 and riding helmet are there?

The riding head is a light helmet made of high-strength foam, which is used to protect the head.

2, riding a headscarf

Multi-purpose, mainly used for sweating, shading and dust; Girls can also tie their hair.

3. Riding glasses

According to the wearing time, lenses can be divided into many colors, generally dark gray, yellow and white. Yellow-suitable for wearing in the early morning and evening when the sun is dark; Dark gray-suitable for wearing at noon when the sun is full and dazzling; White, suitable for dark weather or night wear. Its main function is to block sunlight and dust; The safety factor of outdoor cyclists can be improved.

4, cycling sports mask

Especially in foggy days in Beijing, it is a safe weapon for outdoor riding.

5, cycling clothes

Special clothing for cyclists is made of various fabrics and can be selected according to needs. You can change it into a jacket or fleece coat in spring. Its main function is to keep warm, dry quickly and ventilate. So as to improve ride comfort.

6, cycling sleeves

Also known as arm sleeves, it is mainly worn with short-sleeved cycling clothes, which is easy to disassemble. Its main function is to keep warm and prevent sun.

7.bicycle gloves

Special gloves for cyclists are divided into half fingers and full fingers, and the palms are thickened. High-grade cycling gloves are all padded with silicone layer, which is mainly used to reduce injuries and prevent them from falling off the car and scratching their hands. You can also protect your hands when riding to reduce friction.

8. Ride a backpack or wallet

There are no special rules for riding backpacks, which are mainly used to hold things needed in the riding process to meet the needs without special requirements; The cycling pocket can hold some small outdoor equipment: for example, survival whistle, lighter and so on.

9, cycling pants

Bicycle pants are divided into long shorts, and the buttocks are equipped with cushions, which mainly reduce the friction between the legs and the bicycle by using high elasticity, and are equipped with cushions at the same time to reduce the pain of the buttocks after long-term riding and improve the riding comfort.

The correct way of riding is good, but if you don't master the correct way of riding, it is still easy to cause physical injury.

First of all, choose a bicycle that suits you, and adjust the handlebar and seat to the appropriate height according to your height and leg length.

Secondly, in the process of riding, you should look forward and hold the handlebar naturally with both hands, instead of leaning forward to put all your strength on your arm, which will put pressure on your arm and cervical vertebra.

Finally, we must obey the traffic rules, be alert when riding on the road, and don't cause injuries due to negligence.

Cycling modes with different fitness effects: 1 and slow riding.

The heart rate generally does not exceed 65% of the maximum heart rate. If it lasts for more than 20 minutes, it will "burn" more fat to supply energy, so it is more suitable for obese people with the purpose of reducing fat.

Step 2 ride fast

At this time, the body mainly supplies energy through anaerobic glycolysis of glycogen, which can improve the anaerobic exercise ability of the whole body, especially the thigh muscles, and help to raise the anaerobic threshold. In other words, physical discomfort after strenuous exercise will be postponed. In addition, fast cycling also has great exercise value for cardiopulmonary function.

3. The combination of speed and speed

If this riding method can get scientific guidance and adopt a more reasonable combination of speed and exercise, it will also achieve better fitness effect.

Step 4 ride at a medium speed

Middle-speed cycling is a good way to exercise cardiopulmonary function and aerobic exercise ability. Older cyclists are also more suitable for this way.

What are the precautions for riding? 1. Precautions for riding and dressing in different seasons (1) Summer: the temperature is higher and the wind speed is lower. It's enough to wear only 1 layer for riding. In addition, in order to cope with the rain, it is best to bring a set of clothes and pants with climate protection.

(2) Spring and autumn: the temperature is moderate, but the temperature is lower in the morning and evening, and the wind speed is higher than that in summer. You can refer to the choice of summer and daytime, so I won't go into details. You need to wear two layers in the morning and evening: perspiration layer and insulation layer.

(3) Cycling in winter: the temperature is low, the temperature is low in the morning and evening, and the wind speed is high. In line with the principle of three-layer dress, in the case of sufficient sunshine and no wind during the day, use sweat-wicking layer and thermal insulation layer (thick flannel). In other cases, perspiration layer, thermal insulation layer (thick wool) and climate protection layer.

2. Pay attention to the cycling diet in different seasons (1).

In daily life, spring diet should follow the principle of high calorie and high protein. For long-distance riding, we should eat high-calorie and high-protein food to maintain the balance of nutrition and calories in the body. In addition, the air is humid and the climate is unstable in spring, so special attention should be paid to the maintenance of the liver.

(2) Cyclic diet in summer

When the temperature is high in summer, you will sweat a lot when riding for a long time, which will cause excessive consumption of water and salt in your body. So you should pay attention to eating salty soup, supplement nutrition, and at the same time fully supplement water and absorb salt. However, it should be noted that it is reasonable for the human body to consume about 10g of salt every day.

Avoid eating cold fruits and vegetables and cold food, and drink less raw water. After riding, because the weather is very hot, many people like to eat raw fruits and vegetables or drink a lot of raw water, which will lead to diarrhea.

(3) Autumn cycling diet

Autumn is getting colder and colder, which is a very suitable season for long-distance travel. This season, we should pay attention to returning to the normal diet, eat more high-calorie foods, eat more cool and juicy fruits and vegetables if possible, and supplement the right amount of protein and inorganic salts.

At the same time, the climate in autumn is dry, so special attention should be paid to hydrating, moistening the lungs and preventing dust during the journey.

(4) Cycling diet in winter

The temperature will be lower and lower in winter, which is not suitable for long-distance riding. If we insist on starting from winter, we should also eat more high-calorie and high-protein foods, and appropriately increase "fat, sweet and thick-flavored" foods, but not too much, so as to ensure the sufficiency of essential nutrients for the human body and improve the cold tolerance and immunity of the body.

When traveling in different countries and regions, we should pay special attention to the differences and taboos in food culture. For example, most westerners avoid eating animal offal, while Muslims ban pork and alcohol. Cyclists must do their homework in advance before leaving, understand the local people's eating habits and avoid embarrassment.

Secondly, many cyclists don't have many rules for eating. In fact, we can have such a rule that we have breakfast one hour before departure every day; Eat some dry food around ten in the morning; Have lunch around one o'clock at noon; Eat some dry food around four o'clock in the afternoon and settle dinner around seven o'clock in the evening.

3. How many kilometers is it suitable to ride every day? If the average person mainly takes exercise, it is enough to ride 5- 10 km every day. There is no need to pursue long-term cycling, otherwise it will not only cause physical fatigue, but also cause more serious problems such as muscle strain.

4. The best riding time.

Although cycling is a good way to exercise, we should also pay attention to moderation. If you just want to exercise, rather than pursue the ultimate riding goal, you can control each ride between half an hour and an hour. Because in less than half an hour, our bodies have not been fully mobilized, and there is no way to achieve the purpose of burning fat and losing weight. And more than an hour, it is easy to cause fatigue and accidents.

5. Who is not suitable for cycling? Xian Yi is suitable for all ages, but there are two sides to everything, or some special people are not suitable for this sport. Who are they?

First of all, people with knee injuries are not suitable for riding, because the lower body pressure is relatively high when riding. If the riding posture is incorrect, it is easy to cause knee injuries, especially those with knee injuries. It is not advisable to ride to prevent the injury from getting worse.

People with respiratory diseases. You need to inhale a lot of air to get oxygen supplement during riding. If people with respiratory diseases are riding, they may be in danger because of insufficient ventilation.

6. Should you breathe through your mouth or nose when riding (1) Before riding: breathe through your nose.

Before you leave, you should first adjust your breathing by breathing through your nose and mouth so that your body can adapt to the rhythm of exercise in advance.

Methods: First, close your mouth, inhale deeply and slowly through your nose until you can't inhale any more, then open your mouth and exhale slowly. After spitting, close your mouth and inhale deeply through your nose ... Repeat the above operation for 9 times. After you finish, breathe naturally through your nose a few times and you can go.

(2) flat road riding: abdominal breathing

At the beginning of riding, the oxygen consumption of the body will increase, and abdominal breathing can inhale more air, thus increasing the oxygen intake.

Methods Analysis: Close your mouth and roll up your tongue against the upper jaw to avoid too much air staying in your mouth. Then inhale deeply through the nose, and at this time obviously feel the abdomen contracting inward; When exhaling, try to spit out all the gas. At this time, the abdomen should protrude outward. It doesn't matter if you are not used to it at first, you will get used to it with conscious practice.

(3) When climbing a mountain: inhale quickly and vomit quickly.

Compared with riding on a flat road, climbing a mountain requires more physical strength, so it also needs more oxygen to provide energy for muscles. At this time, although abdominal breathing takes a large amount of oxygen, such a slow breathing rhythm can not meet the demand, so it is necessary to change the breathing mode at this time.

Methods Analysis: When starting uphill, you can use the way of breathing through the nasal inhalation port before departure; Be sure to inhale and exhale slowly. When you find that your breathing is getting faster and faster, you should speed up your breathing rhythm-close your mouth, inhale quickly through your nose, and exhale quickly through your mouth. If you breathe faster and faster, you'd better stop the cart and adjust your breathing.

7. Riding a bike or running is good for losing weight. Cycling and running are aerobic exercises, which can achieve the purpose of losing weight. The former is less boring and more fun, but it will be very tiring to step on the body for a long time, and most of the exercise on riding is the lower limbs, and the leg muscles will be fully exercised. The latter is relatively boring and needs endurance support. It takes at least 30 minutes to burn fat, but the method is simple and easy, and you can exercise all over your body, that is, running can reduce fat all over your body. These are the advantages and disadvantages of cycling and running to lose weight. In fact, it is difficult to compare which weight loss effect is good. The amount of exercise has its own advantages. The key depends on whether the individual is suitable, whether he can persist for a long time, and how much exercise he has every day.

The recommended routes for cycling are 1 and Silk Road Tour.

Lanzhou → Tianzhu Tibetan Autonomous County → Wuwei → Zhangye → Jiuquan → Jiayuguan → Yumen → Guazhou County → Dunhuang. The whole journey is about 1 100 km.

Along the Hexi Corridor, there are many places of interest, such as Dunhuang Mogao Grottoes, Jiayuguan of the Great Wall, Jiuquan Satellite Launch Base, Zhangye Giant Buddha Temple, Wuwei Luoshi Pagoda, Little Great Wall Site and Beacon Tower Site.

2. "looking for green" in the desert

Urumqi → Dabancheng District → Turpan City → Shanshan County → Wanquan Village → Hami City → Luotuoquan Village → Xingxingxia Town → Liuyuan Town, Gansu Province → Xihu Township → Dunhuang City. The whole journey is about 990 kilometers.

From the desolate, dry and lonely Gobi to the fruitful oasis with rich ethnic customs, a sense of accomplishment arises spontaneously. So I will continue to look for the next oasis.

3. Sichuan-Tibet line

Chengdu → Ya 'an City → Kangding County → Yajiang County → Litang County → Batang County → Mangkang County → Zuogong County → basu county → bomi county → Linzhi County → Gongbu Jiangda County → Mozhugongka County → Lhasa City. The whole journey is about 2200 kilometers.

The classic cycling route into Tibet is also the most beautiful, with alpine pastures, rolling rivers and snow-capped mountains appearing alternately. This route attracts riders from different regions and different ages to embark on the journey every year, and 1 19 class is also well known to the majority of riders. At the same time, this is also an extremely difficult route.

4. Around Qinghai Lake

Qinghai Lake is surrounded by the lake, clockwise from Heimahe Township to Bird Island to gangcha county, Xihai Town to Huangyuan County, with a total length of about 360 kilometers.

Tourism around Qinghai Lake is one of the most classic cycling routes, which is deeply loved by everyone. Qinghai Lake is a sacred plateau lake with beautiful scenery, and the bird island in the northwest can be called "the kingdom of birds".

How about riding a bike? 1, promoting cardiopulmonary health.

Riding, like running, is a typical aerobic exercise, and the biggest advantage of aerobic exercise is that it can enhance cardiopulmonary function. In the process of riding, we need even breathing to ensure oxygen intake and increase vital capacity. Therefore, cycling is a good way to promote cardiopulmonary health.

2. Reduce the incidence of cardiovascular and cerebrovascular diseases.

Long-term adherence to cycling can increase the amount of hemoglobin in the body, improve the body's resistance, anti-aging, improve the efficiency of the cerebral cortex, and reduce the incidence of cardiovascular and cerebrovascular diseases.

Step 3 lose weight and decompress

Losing weight should be our eternal topic. Because sitting in the office for a long time, unable to exercise, facing the computer for a long time, shoulder and neck ache, let each of us feel exhausted after work. Riding a bike can effectively alleviate this problem. Cycling regularly is not only a good way to lose weight, but also because when riding, we need to look up at the road ahead, so that the cervical spine problems of those of us who bow our heads can be effectively alleviated. Long-term persistence can not only achieve the effect of losing weight, but also relieve our tense muscles and fatigue.

Step 4 exercise your muscles

Riding can not only lose weight, but also improve and shape muscles, especially the lower body, calves, thighs and buttocks.

5. Relax.

Riding is also one of the few sports that can empty the brain while doing activities. When we are depressed or depressed, riding a bike to a scenic road can relieve our whole depressed mood, so regular cycling exercise is conducive to relieving psychological stress and preventing depression.

6. Prevention of hypertension

Cycling can prevent hypertension, accelerate blood circulation through exercise, reduce blood vessel pressure, and prevent arteriosclerosis at the same time, so as to lower blood pressure.

7. Low carbon and environmental protection

Cycling can effectively reduce the use of cycling, reduce exhaust emissions, alleviate air pollution, and reduce the use of cars, so that roads will be less congested and smoother.

8. Increase oxygen intake

Cycling aerobic exercise can absorb enough oxygen and is an effective exercise to burn accumulated fat.

9. Anti-aging

We can find that cycling is a full-body exercise. Hold the handlebars with both hands, pedal Xiangqian Che alternately with both feet, and look at the surrounding environment in front with both eyes. Therefore, in the process of cycling, not only the coordination of the body is exercised, but also the reaction speed of people is exercised, so it can prevent aging.

10, free time

On the way to and from work, weekends, etc. As long as we want to ride, we can do it without considering the queue in the gym.