Why is it good to ride a bike. How to ride a bike correctly so as not to harm your health. Useful bad habit

Gasoline prices are prohibitive and don't seem to be stopping, so you may already be driving less and cycling more. Well, in case of an extremely strong dependence on four wheels, we have a little brains and are ready to present you with our top 10 reasons why it is better to use a bicycle than a car. Let's start:

10. Unique tan

You can laugh, but we are proud of our tan! These amazingly clear boundaries of light and dark skin just above the knees and elbows! This is a sign of choice by the owner healthy lifestyle life and the visible attribute of belonging to an exclusive group. "Hey hello! I'm riding a bike!" or “Hey, I was digging potatoes!”. One way or another, but it always causes delight and envy among your neighbors on the beach. Just don't forget to use sunscreen so you don't overdo it.

9. You perceive your city differently

Moving on two wheels at a comfortable pace, you will be able to enjoy your surroundings and see, feel and hear things that you would never notice while driving a car. Which of the neighboring yards is the best? Where did that pleasant smell of freshly baked bread come from that made you stop? How many styles of architecture can you distinguish? You can come up with a scenic bike route and become a tourist in your own city. Every trip is an adventure!

8. No queues at clinics

Moving at a speed of only 15 km / h, a seventy-kilogram cyclist burns about 400 calories per hour. Studies show that cycling several times a week normalizes blood pressure and reduces stress. At the same time, they increase tone and create high spirits. “Who is the last one at the front desk?” - it's not about you anymore.

7. You won't get stuck in traffic and you will always find a parking space

If you find yourself in the city center during rush hour, appreciate this opportunity to sail along the long lines of cars lined up before the red traffic light (be careful with right-turners, they may not see you!). While motorists are breathing exhaust fumes (according to studies, cyclists breathe in less "exhaust") and "honking" at each other, you can feel the breeze and admire the roadside views. Not to mention, the best parking spot is always yours. No need to compete with colleagues who will arrive at work earlier.

6.Your costs will go down

According to our highly unscientific research (read: Google searches), it costs about 10,000 rubles a month to maintain a car in a major city in Russia. This includes the insurance fee, tax, and the cost of gasoline, maintenance, and washing. If you don't use the car - just imagine how much you can buy for your bike!

5. You find a lot of free stuff on the road

When you're on the side of the road, you never know what you'll find. Small money, designer glasses, a cool tool, a five thousandth bill. True, behind the leatherette sofa, put out as unnecessary on the street, you will have to return later.

4. You no longer need a gym membership

Outdoor riding is better than a treadmill, an elliptical trainer, and those three cardio pieces you never figured out. No queues and no waiting until they are free. And most importantly - you no longer have to secure that pitching when he lifts a barbell weighing a small car.

3. You are no longer late for work

Because you can be out of heavy traffic and move faster than cars squeezed together. Get there sooner and be at work on time. Although sometimes you can still be late. For example, if you choose too scenic route. It happened to us too. Tell your boss you have a flat tire. We know you can fix it in a couple of minutes, but your boss can't. And he should be impressed by your efforts: ride a bike to work, keep fit and not take up a parking space.

2. Cyclists are the best lovers

According to a study by Dr. Romualdo Bellardinelli, head of the Lancisi Heart Institute in Italy, the results of aerobic exercise are similar to those obtained by using Viagra. Because both dilate blood vessels. Hmmm… Sounds a bit intimidating. What we're actually saying is that regular exercise (like cycling) will make you feel better, look better, and have more energy. All this will make you more passionate about the opposite sex and more attractive to him.

1. A bicycle is an elixir of youth!

It is amazing. You feel younger. As if dissolving the years accumulated by your body, muscles and joints. And all it takes is a well-trained you, riding around in the saddle, instead of sitting like a statue in front of a plastic steering wheel. The bike must be the most similar to the legendary Source Eternal Youth with living water. Like no other sport, it keeps you fit and healthy with minimal risk of injury. For example, we know plenty of 55-year-old Catalans who look and act like they're about 35. And then there are 80-year-olds who still don't mind pedaling - and they can, because they've been doing it for years.

We would love to hear your reasoning on this matter. And we will be happy to help you realize any of your cycling ideas!

Are you going on a trip? You may find our articles on topics and.

Sports activities have a beneficial effect on the physical and emotional state of a person. They relieve stress, energize a person and, importantly, make the figure more attractive. But any load on the body, in addition to a positive effect, can be harmful to health. This includes cycling, the benefits and harms of which are described in many medical and scientific publications. In what cases it is definitely useful and when it is necessary to be more careful with it, it is worth looking into it in more detail.

What are the benefits of cycling?

In the context of a healthy lifestyle, cycling and health are almost synonymous, since a balanced diet and regular cycling are the key to excellent well-being and an attractive appearance.

Cycling, like running, strengthens the human body, has a positive effect on the cardiovascular system and promotes accelerated lung cleansing. It is for this reason that all modern gyms have Treadmills and exercise bikes, although what could be better than a full-fledged bike ride in the fresh air?

Experts say that cycling helps prevent even the development of varicose veins, explaining that while riding, the blood through the veins begins to move much faster, and the constant movements of the legs do not allow it to stagnate and form blood clots.

Also, while moving in the fresh air, the lungs begin to work much more actively, due to which they are quickly cleared of harmful substances that a person inhales daily in a dusty city.

Regular exercise trains the body's endurance, reduces fatigue, improves immunity and relieves insomnia. Moreover, this species sport helps to strengthen the eye muscles. Looking into the distance, the cyclist trains the eyes, preventing the development of myopia.

Harmful effects of cycling

As already mentioned, not only positive impact on a person is exerted by cycling. The benefits and harms of such trips largely depend on their duration and the state of human health.

The main reason for the negative impact on the body is improper and hard bicycle seat. While riding, the weight of the whole body is directed to the sacral arch, which is not designed for such loads. Hard and convex seats lead to the fact that the arteries passing through the pelvis are in a compressed state, as a result of which blood flow in the body worsens.

In men, as a result of squeezing blood vessels and nerve endings in intimate areas, reproductive function suffers and erection problems arise.

In women, due to the constant squeezing of this area, the sensitivity of the intimate zone disappears, which also leads to sexual disorders.

It is worth emphasizing that these problems arise if cycling is regular and long. Periodic bike rides in the fresh air do much more good than harm.

Slimming with a bike

Separately, it should be mentioned that regular cycling stimulates metabolic processes in the body and helps to lose weight without debilitating diets, so this method of losing weight is very relevant today. Muscles when riding a bicycle quickly pump up, gain elasticity, and the figure becomes close to ideal. Weight loss occurs due to the burning of fats accumulated in the body.

Many are interested in the question: how many calories are spent while riding a bicycle? It is difficult to answer unequivocally, since the number of calories burned depends on the age of the person, his body weight, height and intensity of driving.

A person weighing up to 50 kg at a slow speed (no more than 15 km / h) burns about 150-240 calories, at a speed of 20 km / h - from 250 to 350 calories, and driving more than 25 km / h allows you to get rid of 500 calories . At the same time, tall athletes consume much less energy, therefore, in order to lose weight, they are advised to pedal as often as possible.

Where can you ride a bike?

When planning their own weekend, many people ask themselves: where to ride a bike? If you have your own bike, choosing places for a walk will not cause any particular difficulties. It can be a trip out of town, a measured family bike ride through a forest or a park, or maybe someone decides to go to the mountains.

And what about those who have not yet managed to acquire a two-wheeled transport, but are not at all averse to riding it? In this case, you can use the services of bicycle rental. In summer, most parks open rental offices that will kindly provide transport for the whole family, and anyone can enjoy a bike ride and the beauty of the surrounding nature.

How to choose the right bike?

At first glance, choosing a bike is very simple, you just need to find the model you like. But in fact, this process has some nuances that must be taken into account so that riding a two-wheeled “friend” is comfortable and does not cause harm to health.

It is very important to choose a bike according to your height, as too small or, conversely, a high frame will certainly cause a “blow” to the spine.

If a person has a height of more than 185 cm, he needs to choose a bike with a frame size of about 54 cm. For athletes of average height (170-180 cm), you can choose a frame 48 cm high.

To choose the right bike for your height, it is better to use the table below.

Frame size relative to human height

Frame size, inches	human height, see	frame size, see	Frame size, arb. units
13"	130-145	33	XS (XSmall)
14"	135-155	35,6	XS (XSmall)
15"	145-160	38,1	S (Small)
16"	150-165	40,6	S (Small)
17"	156-170	43,2	M (Medium)
18"	165-178	45,7	M (Medium)
19"	170-180	48,3	L (Large)
20"	178-185	50,8	L (Large)
21"	180-190	53,3	XL (XLarge)
22"	185-195	55,9	XL (XLarge)
23"	190-200	58,4	XXL (XXLarge)
24"	195-210	61	XXL (XXLarge)

Particular attention should be paid to the choice of seat: it should not be too hard and convex.

For people weighing over 90 kg, aluminum or heavy-duty steel models should be purchased, since carbon frames are designed for loads up to 80 kg.

What should be a bike for the city?

A bike for city riding should be comfortable enough, have a high handlebar and a wide seat.

For everyday use, it is better to choose lightweight bikes that are easy to lower and raise up the stairs.

You should not buy very expensive bikes, as in this case you will have to worry about safety vehicle, leaving it under the walls of a store or office.

For ease of movement, various baskets, trunks and other little things are installed on city models, which allow you to conveniently place the purchased products and free your hands to control the bike.

The chain on city bikes must be equipped with special protection to prevent clothing from getting into it.

City models must be equipped with a front shock absorber and have several speeds.

Cycling clothing

The choice of clothing for riding should be approached no less seriously than buying the bike itself. It depends on her how comfortable the walk will be, so it should not hinder the movement of the cyclist.

Many athletes also use in the summer, respectively, all clothing is divided into warm and light.

For a measured winter ride, tight-fitting lycra pants with an insulating layer and so-called “diapers” are optimal.

You can buy any shoes on your feet: sneakers, sneakers, boots - the main thing is that they are above the ankle. It is recommended to wear only cotton socks under the shoes, as they will be the most comfortable for the feet.

You should also purchase special thermal underwear (pants and a jacket), which is worn under the main clothes in the cold season.

To protect hands from freezing, use special sport gloves with suede palm.

Clothing for summer walks is much simpler, simple elastic shorts and a T-shirt are suitable here.

You can also purchase sunglasses to protect your eyes from the sun.

Are there any contraindications for cycling?

Any sport has its contraindications. Cycling is no exception, the benefits and harms of which depend on many factors. Direct contraindications to exercise cycling are:

various diseases of the joints;
the presence of an intervertebral hernia;
diseases of the musculoskeletal system;
spine diseases;
heart disease;
vascular problems;
arrhythmia.

The presence of one of the listed diseases should be a reason for consulting a doctor about the possibility of driving a bicycle. It should also be understood that sometimes even the most banal cold and nasal congestion can become an obstacle to cycling. That is why, before riding a bike, it is very important to correctly assess the state of your health so that the load during the ride does not cause even more harm to the body.

Beginner cyclists will benefit from some tips to prevent health problems from sudden physical exertion:

You should not go for a bike ride immediately after eating.
Every time you go on a trip, you need to take drinking water with you, as you often feel thirsty while riding a bike.
Before you get on the bike, it is recommended to do a little warm-up for the joints.
You must pay due attention to your own safety. For this purpose, it is recommended to wear bright clothes with the presence of which help to identify the cyclist in the dark.
It is extremely important to wear a protective helmet on your head to prevent getting serious injury in case of a fall.
For supporting sportswear You should ride your bike at least 2 times a week.
Travel distance should be increased gradually. Overcoming long distances, you should stop for a rest.
During long races, it is recommended to periodically get up from the seat to restore blood flow in the body.

In conclusion, it should be noted that bicycles are becoming more and more popular, and not only among avid athletes.

Many have already realized that cycling will significantly save their own time and money on the way to work. The benefits and harms of cycling are different in each case, but if you choose the right suitable model and gradually prepare the body for stress, cycling will bring only pleasure.

The road to the place of work on a bicycle will charge a person with a mass of positive and energy necessary for a productive day. And if you consider how many calories are spent when riding a bicycle, then it is quite possible that this type of transport will become the most popular in the near future.

Why the bike does not fall is not entirely clear, especially at first glance. The area of his support is very small, even if very wide and slightly inflated. Standing upright, it won't last long. It usually falls on its side after 2 - 4 seconds, but if it is successfully pushed forward, the fall will occur after 10 - 15 seconds. This is what decisively differs from a four-wheeled car. Even if we ignore the influence of the cyclist on stability, the bike is much more stable while riding than when it is stopped. It can also be controlled in different ways, and not only by turning. If you remember the ride "without hands", it becomes clear that there are several factors that ensure the stability of the bike. Let's consider the main ones. But first, one more quick note: a bike has two stability and one handling. The first stability is vertical, the second is longitudinal, or directional stability, and controllability is only longitudinal (directional). Of course, the better the longitudinal stability, the worse the handling, and vice versa. The difficulty lies in the relationship of these three important parameters. One affects the other, the other affects the third, and it is difficult to tell, let's say, about vertical stability without mentioning the longitudinal one. But in any case, it is important for every practicing cyclist to maintain balance, or balance, and roll in the right direction.

Balance at low speed or even standing still, as some craftsmen famously demonstrate, is helped by the geometry of the fork and steering column. By turning the handlebars, we shift the center line of the bike through the points of contact with the surface of the front and rear wheels. So we adjust it to the slightly shifted center of gravity of the cyclist and his faithful two-wheeled horse. Balancing in place is well known and familiar to everyone - it's a surprise. Details about useful properties forks and their impact on stability can be seen below.

The top view shows how this line of tires can be moved to the side by turning the handlebars from side to side. This is very important for balance at low speed.

Pivot at ground level

Line through tire contact patches

central line

Departure

Lateral force due to slip angle

Incline

The contact patch of the tire with the road

Rejected wheel

1/2 inch

Steering column axis at ground level

Front Departure

7 - 10 pounds

Rear reach

1/2 degree

Line of motion

What speed is considered small, and what - high? This is a non-trivial question. But still, you can get a rough estimate of the minimum speed of a stable movement of a bicycle. This is helped by the theory of the movement of a hard disk (hoop, wheel) along a plane without slipping. According to it, to ensure the stability of such a disk, close to the diameter of a bicycle wheel, a speed of about 1 m / s, or 3.6 km / h is sufficient.

The speed below the minimum is already the art of balancing, or surprise on the track. A system composed of a bicycle and a cyclist is, of course, very far from a simple rolling disc or hoop, but this value indicates an order of magnitude of the minimum speed required to keep a stable position on a bicycle. And, as everyone is well aware, has an approximate agreement with everyday experience.

But a bicycle is not some Harley for you. A cyclist weighs much more than the bike he is sitting on. Therefore, in some situations, for example, on a narrow track, a path, a ski track, you can move the center of gravity both to the right and to the left, changing the position of the cyclist's body relative to the bike. It is necessary, as if starting from it in the direction opposite to the initial deviation, to maintain balance, continuing the steady movement forward. At the same time, more high center The weight of the cyclist has a stronger effect on the overall balance of the cyclist-bike system and gives more control over the position and movement of the bike. Another useful way to move the body when taxiing will be discussed below.

Imagine the usual case: a cyclist is turning at a speed v in a circle with a radius R. To maintain balance, the cyclist must lean at an angle α from the vertical or, which is the same, at an angle φ=90° - α from the horizontal, to compensate for the centrifugal force (see figure above). The conditions for the equality of forces lead to the elementary formula known from school: ctg α=(v 2 /gR)=tgφ≤μ (1), where μ is the maximum possible tire adhesion coefficient at the moment. For a real assessment, it must be reduced by 20 - 25% compared with numerous tabular values, g is the acceleration of free fall, equal to 9.81 m / s. The cyclist turns due to the forces of friction between the road and the front wheel. If the road is slippery or covered with ice, controlled turning becomes difficult or impossible. Instead of turning, the front wheel may occur, loss of balance and fall.

Now let the cyclist, calmly rolling along a straight, even and smooth road and admiring the landscape passing by, accidentally deviate from the vertical by a small angle α l . In order not to fall, the cyclist tries to turn the steering wheel in the direction of the bike's inclination by an angle β. The question is, at what angle should the steering wheel be turned so as not to fall? To answer, just look at the figure above and remember your favorite sine theorem G = 2R 2 sinβ (2), where G is the distance between the axles of the wheels (bike base), R 2 is the radius along which the bike starts to move after turning the front wheel. It should be less than the radius along which the cyclist calmly and confidently turns, deviating from the vertical by an angle α l , according to formula (1). Otherwise, it will not be possible to correct the balance. Now let's substitute formula (2) into formula (1). And we get: sin β=(gGtgαl/2v 2) (3). This very simple formula can tell a lot of useful things.

First. A cyclist rolling at a speed v and deviating from the vertical by an angle α l needs to turn the steering wheel by an angle greater than or equal to the angle β, which can be easily calculated using formula (3).

Second. The greater the speed of the cyclist, the smaller the angle you need to turn the steering wheel to restore balance and to pass the turn. It follows that a bicycle is much easier to control at high speed than at low speed. And this is well known to everyone who has ridden a bicycle.

Third. The larger the base of the bike - G, the greater the angle you need to turn the handlebars in order to restore balance or fit into the turn. And it is just as intuitively clear that narrow, forested winding paths are easier to ride on a bike with a small base.

Fourth. The skill of turning the handlebars correctly quickly becomes automatic, subconscious, and many cyclists are unaware that even when riding carefree in a straight line, they need to constantly turn the handlebars. Just look at the trail left by the wheels of a bicycle. It is easy to see that the relatively straight track left by the rear wheel is constantly intersected by the winding trail of the front. And this means that front wheel while moving, constantly turns from side to side, the bike all the time “drives” under a regularly falling cyclist and, thanks to this, maintains balance.

And finally fifth. If the steering wheel does not turn, if the steering column, for example, is jammed for some reason, it is practically impossible to drive (in the modern sense of the word). Two wheeled scooters the beginning of the 19th century, which did not have steering control, could only roll in a straight line.

And this brings us to a curious analogy between balancing on a bicycle and holding a mop, a pool cue, or a fountain pen (Parker's with a gold nib, for example) in an open palm. Indeed, how to hold a cue? First, he stands vertically on the palm, and then begins to deviate, and the palm quickly moves in the direction of the slope. The support of the cue is displaced, and he begins to lean in the other direction. The palm moves again, and this balancing can last for a very long time.

The cyclist does the same. But a natural question arises: what is easier to balance - with a mop or a fountain pen? The answer is not quite obvious, but, having firmly mastered the school course for “good”, get correct result not difficult. First of all, what do a standing mop, a fountain pen, and a rolling bicycle look like? Right! On an inverted physical pendulum. Instead of a suspension point, there is a fulcrum. And such inverted pendulums are well known to everyone - for example, a mechanical metronome, which is set to rhythm when studying music. The higher the weight is lifted on the bar, the longer the period of oscillation, and the slower the metronome pendulum swings. And if the weight is lowered down to the fulcrum, then the period of oscillation will decrease, and the pendulum will quickly become frequent.

With some reservations and with small deviations from the vertical, it can be considered as a mathematical pendulum and an extremely simple formula for the oscillation period can be written. T≈2π√l/g , where l is the distance from the fulcrum to the center of mass (CM). The time of deviation from the vertical by a small angle α1 is: t=T/4≈(π/2)√l/g. It does not depend on the mass of the mop and the "fatness" of the cyclist. Let's estimate: the mop has l=1m, 1=1.6*0.32=0.5 s. The fountain pen has l=0.1 m, t= 1.6*0.1=0.16 s. And a high bike - l = 1.2 meters, t = 1.6 * 0.35 = 0.56 s. The result is simple and clear.

Any object behaves in exactly the same way: the higher it is, the greater the distance from the fulcrum to the center of mass (center of gravity), the slower it deviates from the vertical by a small angle, and the easier it is for them to balance or maintain balance on it. And here the Spider bike is out of competition, in which the center of mass was located at a height of about two meters. But falling from such a height was painful and dangerous, and the Spiders did not survive. Therefore, the expression “low, stable silhouette”, which is hard on the eyes, is true only for three or four wheeled vehicles. If they say this about two-wheeled bicycles or motorcycles, then this is nonsense and technical illiteracy.

Many novice cyclists, and even those who have been riding for more than a year, set the seat to such a height that you can reach the ground with both feet from the saddle. A low landing is explained simply: “what if I don’t have time to jump”, “I sit higher - I’ll definitely fall.”

With an incorrect landing, there is a large load on the knees, since when pedaling, the stronger muscles of the hips are almost not involved in any way. As a result, you get tired faster, your knees start to hurt, it’s hard for you to keep pace and speed.

Proper posture means that your leg is almost fully extended at the lowest possible position on the pedal.

Of course, in this case, you will not reach the ground with your feet. What if you feel sorry for your knees, but it’s scary to raise the saddle higher? Raise the seat gradually! We skated for half an hour - they raised it by half a centimeter, for another half an hour - another half a centimeter up. So you gradually come to the correct height.

You have to learn how to get off the bike in a new way. Determine which leg you have is pushing. Snowboarders already know which foot is more important for them, for the rest we advise you to jump on one foot, then on the other. The leading leg is stronger, you can jump longer on it.

Now, to get off the bike, you will need to tilt it a little towards the side of the jogging leg. And that's it - you easily got off it.

2. Don't shift gears

One of the most frequently asked questions about a bicycle is: “How many speeds does yours have?” The number of speeds depends on the number of stars. For example, in the front you have 3 stars, and in the back you can have 7, 8, 9 or even 10 on the wheel.

It is believed that the more speeds, the steeper the bike. But even the most expensive is big with big amount speeds won't make you the fastest if you don't know how to change gears.

Find the most convenient number combinations for you and use these speeds when driving on a straight and more or less even road.

If you meet a hill or any other climb on the way - slow down your speed so that it is easy to go uphill.

Have you seen how some reckless driver screwed up the hill while standing? So, this person simply does not know about the existence of gears in his bike. (And we are not talking about the Tour de France or any other competition here.) This method is wrong, following this example, you will greatly overload your knees. It is absolutely normal and not ashamed to climb combinations 2-3, 1-2, and in especially difficult cases - 1-1.

Once you get to the top, you can enjoy the descent, and if you set the gears to a heavier setting, you will help the momentum to carry you to the next hill. To start, it is more convenient to use a gear of level 2-3 or 2-4, gears of 3-6 and above can really be used only when driving downhill or in a strong tailwind.

It is not recommended to set gears to extreme positions, such as 1-7 (if you have 21 speeds), 1-8 (at 24 speeds) or 3-1: in such cases, the chain will cross, which leads to faster wear of the entire transmission.

Whether you're riding on a flat road, puffing uphill, or racing downhill, you should always be able to pedal easily.

Always change gears while moving and a little before it becomes hard to pedal. Switch speeds sequentially. No need to jump over the number: set to 4 - and made a full turn with the pedals, set to 5 - and made a turn.

If an extraneous sound is heard after switching, it means that the switching did not occur, although you see the next number on the handle. In this case, simply return to the previous gear reading, ease the pressure on the pedals and shift again.

3. Didn't find your rhythm

If you've ever ridden in a group, you've noticed a simple thing - some rushed forward, some lagged behind, and the middle was hopelessly stretched. Why is this happening?

Each person has their own individual pedaling rhythm.

You first need to understand what gears are comfortable to drive on a straight road, and then maintain a comfortable speed for you. Modern bike computers either allow you to track cadence (cadence) in numbers, but you will have to rely on personal feelings as well. If you ride comfortably, then this is your rhythm.

The correct cadence is one and a half full revolutions of the pedals per second and faster, which is unattainable for beginners, but one must strive for this.

4. Ignore the rules of the road

Cyclist - participant traffic, albeit less protected than the same motorists. Adhere to the following rules.

When driving on the road, a helmet and brightly colored clothing are required. In the dark - lanterns.
Move as far to the right as possible in the direction of traffic. Driving against the flow is strictly prohibited. Watch out for cars parked on the side of the road. A driver who has stopped for a smoke can suddenly open the door and knock down a cyclist.
Since April 2015, you have every right to move in dedicated lanes for public transport, if you do not interfere with the boarding and disembarking of passengers.
Bicyclists are not allowed on motorways, take detours.
It is forbidden to turn left or turn around on roads with tram traffic or more than one lane wide. In such cases, dismount, turn into a pedestrian and cross the intersection on a zebra.
Be extremely predictable. Be sure to signal to the drivers who are following you about possible maneuvers: turns ( outstretched hand pointing in the direction of the turn) or stop (raised hand).
At the intersection, if you plan to go further in a straight line, stand in the far right lane, but slightly ahead of the standing cars. Thus, you will insure yourself against a possible turn of the car to the right, into your side, and demonstrate your intention to continue driving in a straight line without turning anywhere.
Give way to pedestrians at crossings! If a cyclist crosses the road on a zebra on horseback, then he is automatically considered a driver and in an accident, most likely, he will be at fault.

5. Forget to drink and eat

If your trip is limited to the road to the nearest supermarket, where you went for bread, then you can do without additional food.

If the trip assumes that you will spend several hours on the road, then stock up on water or isotonic and a simple snack. Nuts and dried fruits perfectly satisfy hunger, bananas, bagels and gingerbread are also great for these purposes.

Joints begin to suffer from a lack of water, even before you feel thirsty.

In addition to the organized breakfasts, lunches and dinners, participants should be given a package with a snack, which everyone will spend based on their needs.

Every year they become more and more popular. It seems that all thinking humanity is changing to a bicycle. It makes no sense to deny yourself this pleasant and very useful occupation, because knowing what cycling gives for a figure, you clearly understand what joy you give to your body.

General benefits of cycling

The basis of any training is the gradual increase in physical endurance. The bike does the job perfectly. Fitness instructors recommend cycling as an excellent aerobic exercise. On average, for 1-1.5 hours of skiing, you can burn up to 400-450 kcal of energy, while enjoying fresh air, communication with nature and contemplation of new places.

It is important for a cyclist to burn excess fat not only due to physical effort, but also as a result of improved energy exchange, which is also facilitated by cycling.

The body receives a versatile load: both cyclic (leg muscles during pedaling) and static (neck, arms, shoulders). Actively engages all muscle groups.

In addition to the benefits for the figure, the bicycle helps to get rid of a number of diseases of the cardiovascular system (attention: serious diseases of the heart and blood vessels have contraindications for exercise, you need to decide on the possibility of training with a doctor!), vegetative-vascular dystonia, insomnia, neurosis, syndrome chronic fatigue.

Correction of the female figure

Cycling is ideal for beautiful ladies in a number of ways:

They allow you to independently regulate the load depending on the physical form and state of health of the woman;
The load increases smoothly and gradually, leaving the body time to get used to new exercises;
At the same time, cycling is a cardio workout that helps develop technique. correct breathing necessary both in everyday life and in the most important women's business - childbirth.
They allow you to adjust the figure gently, without losing the contours of femininity.

As for body shaping, cycling activates muscles, the work of which affects all of its most problem areas:

"loose" full legs;
thighs and buttocks;
sagging belly;
flabby hands.

Constant training calf muscles does female legs tightened and pumped up, “picks up” problematic buttocks and helps to solve problems with cellulite crust. According to statistics, stage 1-2 cellulite completely disappears in 90% of cases from exposure to constant cycling loads. muscles abdominals strengthen and help to deal with the hated fat folds on the stomach and sides. And ugly thickening of the arms above the elbow disappear due to the constant training of biceps and triceps.

Along with muscle training, there is an active release of energy, “turning on” the mechanisms for burning body fat. By itself, it can lead to a loss of 7 kg. excess weight in year. And if you follow a special diet, this result can be improved by 1.5 times!

Male benefits of cycling

A beautiful male figure suggests a pumped-up press, a powerful torso, well-developed arms and shoulders, pumped up buttocks, that is, all the same muscle groups that were mentioned above should work for the result.

The influence of cycling loads on the male body is so great that over time they become one of his urgent needs.

In addition to the undeniable advantages of burning fat, cycling helps men constantly keep the body in good shape, eliminates problems in the genital area, and is an excellent prevention of prostate adenoma.

Cyclocrossing helps young and mature people to keep themselves in excellent psycho-emotional state. It is not customary to talk about this widely, but the prevailing stereotype “men don’t cry” systematically drives millions of representatives of the strong half of humanity into stress and depression. During cycling, a switch occurs when the consciousness ceases to focus on pressing problems, releases aggression and any other negative energy, and gives creative forces.

How to train better

To improve the figure and lose weight, not every bike is suitable, not every time of the day. It is best to consider a number of recommendations:

choose a bike for training with not too big wheels, otherwise they will reduce your energy costs;
gradually increase the training intervals: for the first time, 15 minutes is enough, then you can add 15 minutes every day until the total duration of the walk reaches 2 hours;
start training with a calm ride, complete them at a fast pace with increased load;
in summer, try to ride a bike after 19 pm, when the sun reduces its activity or choose shady sections of the path for walking;
do not forget to take a bicycle flask with sweetened water to replenish the water-salt balance;
do not train on a full stomach, wait 2-3 hours, let the body cope with the digestion of food;
after you master the citybike, move to Mountain bike: it will give you additional loads and new opportunities.

Have beautiful figure it is always pleasant, and gallantly prancing on the "iron horse", demonstrating all its advantages, is even more pleasant. So go ahead, to new achievements!