Big analysis of 6 bicycle riding methods
自行车6种骑行方法大剖析
There are many advantages of cycling exercise, it is unlimited time, unlimited speed.
骑自行车锻炼的好处有很多，它不限时间、不限速度。
There is no noise, no pollution, more can make physical and mental health, but also can walk with like-minded friends, is a healthy way of fitness.
骑车没有噪音、没有污染，更能让身心健康，还能和志同道合的朋友同行，是健康的健身方式。
Some people are used to riding slowly, insisting on a longer period of time;
有人习惯慢慢骑，坚持较长一段时间;
Others concentrate on riding fast for a while and then die down;
有人则是集中精力飞速骑一阵，然后就偃旗息鼓了;
There are also people who like to ride fast and slow, fast and slow.
还有人喜欢忽快忽慢，快慢结合着骑。
So, what are the differences in the exercise effects of these riding methods?
那么，这几种骑法的锻炼效果有何不同?
Which approach is the most scientific and effective?
哪种方式最科学、有效呢?
Big analysis of 6 bicycle riding methods
自行车6种骑行方法大剖析
Method 1: Cycling at a constant speed
方法1：匀速骑车法
The so-called uniform cycling method, as the name suggests, is to maintain a relatively uniform speed of cycling for about 30-40 minutes.
所谓的匀速骑车法，顾名思义就是保持一个相对匀速的车速骑车大约30-40分钟的路程。
And use an even breathing pattern during this period.
并且在期间运用均匀的呼吸方式。
Although this way is chronic, it has a good effect on fat reduction.
这种方式虽然是属于慢性的，但是对于减脂却有着良好的效果。
Method 2: Burst Cycling
方法2：爆发骑车法
Compared to the constant speed cycling method, the burst cycling method takes much less time.
相对于匀速骑车法，爆发骑车法所用到的时间就少了许多。
This method requires that most of the power of their own all burst out, the speed of the bike instantaneously increased to the limit.
这种方法要求的是将自己大多数的力量全部爆发出来，将自行车的速度瞬间提升到极限。
Through such an explosion, the muscles can quickly get super-strong tension, and finally continue to cooperate with the breathing can also obtain considerable fitness effects.
通过这样的爆发，肌肉可以迅速得到超强力的紧绷，最后继续配合好呼吸同样也能够获得相当可观的健身效果。
Method 3: Intermittent cycling
方法3：间歇骑车法
This is a training method that relies on alternating fast and slow speed to effectively exercise the human heart function.
这是一种依靠快慢速度的交替有效锻炼人体心脏功能的训练方法。
Riding slowly for a few minutes and then riding fast for a few minutes during the riding process has a similar effect to the “running and walking alternations” in running training.
在骑行过程中先慢骑几分钟，再快骑几分钟，和跑步训练中的“跑走交替”有着相似的作用。
However, the “fast” here is not the arbitrary speed, only to reach the intensity of the exercise heart rate is really effective, otherwise it is futile.
不过，这里指的“快”并不是随心所欲的速度，只有达到了运动心率的强度才是真正有效的，否则就是徒劳一场。
Method 4: Obstacle Riding
方法4：障碍骑车法
When riding a bicycle, you should especially look for some terrain with downhill slopes, and use the ramp as an obstacle to consume the fat on your legs, and soon you will find that the excess meat on your legs has disappeared.
在骑自行车健身的时候，要特别寻找一些有上下坡的地形，利用坡道这个障碍来消耗自己腿部上的脂肪，很快你就会发现你腿上多余的肉已经不见踪影了。
Method 5: Variable speed cycling method
方法5：变速骑车法
In the process of uniform cycling through the acceleration of such cycle exercise from time to time, improve the fitness of the human body for aerobic exercise, to achieve better weight loss effect.
在匀速骑车过程中通过不时的加速这样的循环锻炼，提高人体对于有氧运动的适应度，达到更好的减肥功效。
Method 6: Special riding
方法6：特殊骑法
In the process of cycling different posture, but their hips leave the seat, half arch the body, only use the waist abdomen cycling.
在骑车过程中不同以往的姿势，而是将自己的臀部离开车座，半拱着身子，只利用腰腹部骑车运动。
In this way, the fat of the waist and abdomen formed by sitting in the chair for a long time will be completely eliminated.
这样一来，因为长期坐在椅子上而形成的腰腹部的赘肉也会彻底被消灭干净。
When riding, it is best to alternate the above several ways, but to give priority to one of them, while supplemented by other ways, in order to achieve better exercise results.
骑行时最好将以上几种方式交替进行，但以其中一种为主，同时辅以其他方式，才能达到更好的锻炼效果。
In addition, at the beginning of exercise, the riding speed should not be too fast, the time is generally 20-40 minutes, during which if you feel tired, you can ride slowly for 1-2 minutes at intervals to recover your strength.
此外，刚开始锻炼时，骑行速度不宜过快，时间一般为20-40分钟，期间如感觉疲劳，可隔一段时间慢速骑1-2分钟以恢复体力。
After a period, gradually increase the intensity and duration of the exercise.
经过一个阶段后，再逐渐增加运动的强度和持续时间。
