11 internal cycling errors to avoid

Ride internal bicycles It is not complicated as an exercise as he says, for example, weight lifting or Crocodile You are sitting, and there is a basic basic movement mainly. 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

The first mistake made by many people Correctly prepare the bikeMelanie Marylo says, CPT.

“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 seat is very high or low will put the excess pressure on the spine and KneesBrendan Kirk, Labor Party, DPT, OCS, CSCS, CKTP, says from Medicine and sports medicine In Glen Rock, New Jersey.

To prepare your bike properly, stand next to it and use it 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 The soles of the feet or cut shoes. This allows Knee strings To activate when you pull your leg up, he explains 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. It will allow Quadrilateral 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 the cyclists put the resistance very low, so they are hard -dressed but do not get any benefit from the movement and even OverpowerMoulin 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.

“the heart Like the internal cycling can be smelling of sweat, so you want to make sure to replace the fluids you lose – and Electrolyte “If you are riding 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 the fuel correctly before– And After exercise With enough protein and Carbohydrates To support your level of 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, which makes the exercise less effective and decreasing Burning calories. Instead, do some Payment operations As part of After the ride extension And cohesion.

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 consumption immediately Several good aspects of your exercise can also be canceled. “

8. Cycling highly, often

Doing a lot of exercises, exercising constantly with full intensity, and not giving your body enough time to Comfort and restoration will Lose your efforts.

“Going to exercise every time is a dilemma,” says Merillo. “Your body needs to work in everything different Heart rate areas. It needs periods of comfort and recovery. As you need arduous exercises, you need it Moderate training that lasts for a little longer“

9. Narrowing your training

“Make sure you are doing Power Trainingand Basic trainingAnd Expansion As well as horse riding. “All this supports the best performance on the bike.”

It extends for at least 10 minutes to heating and wetting To prevent injury and Reducing 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.