Before biking, do not forget to start with the body movements for the shoulders, back, belly to avoid cramps.If beginners practice, you should only ride two sessions per week, 30 minutes per session. Once used, you can increase the number of sessions to three-four sessions. Not necessarily set daily or weekly, the best running is around 100-150km.
If you feel strong enough to ride more, you should set on Monday, Tuesday, Wednesday, Friday, Saturday; Thursday and Sunday holiday. However, this option should only be applied after 6-12 months of training.
The practice and training times will put pressure on the muscles, bones, joints, which helps the body part develop a stronger and more effective. But do not overdo as a professional athlete because it will make the body tired.
About the time of exercise, avoid riding in too dark condition, which is easy cause insomnia. Exercise in the early morning is easy to wake-body. 30 minutes before the start of cycling would be an ideal, so add water to the body. In addition, you should eat too much because they may cause chest pain. If you miss the food, you need a break two hours to digest the food and then start cycling.
Needless to sportswear shopping or expensive picky, just neat to avoid entanglement when cycling, which must be relaxed, cool, eclectic. It is best to choose clothes with knitting material elasticity with four dimensions.
You also should note that tight clothing restricts blood flow. If clothing is too thick, heat generation is very easy to cause a due to sweat soaked back.
Choose shoes that fit the feet, which is not too tight, lightweight soles nails to protect against clash foot section, section thick heel lining to get high elasticity.
You should choose a specialized cap light to ensure safety, do not bareheaded when cycling, the reverse does not wear a helmet because its hat will make you feel severe neck.
Postures And Technical Positions
Cycling posture is very important not to hurt some parts of the body. You need to consider the location and technical when using mountain bike. When the steering wheel is in the position lower than the saddle, the bike will tend leaned forward and put their body weight and pressure towards the saddle first. This makes cornered perineum, resulting in genital sensation affected.
Nor should choose the oversized mountain bike compared to the height, because if something goes wrong with braking, working forward inertia will cause it to crash unexpectedly, causing the negative impact to the abdomen as well as genitals.
To be safe, you should adjust the handlebar lower saddle, especially the saddle without spearhead cocked. For women, the best choice is flat saddle, fully exposed to the entire pelvis. Soft saddle should also be guaranteed, so you should choose the saddle silicon.
When sitting, you should sit upright and put weight on the perineum buttocks instead, absolutely do not lean forward. Keep a straight posture, and reduce the pressure on the knee.
Do not continuously cycle in one hour, instead, every 20-30 minutes will have a rest once so as not to overload the top. While using the mountain bike, follow 5 minutes per time to relax rises buttocks. Mouth breathing makes the body rapidly dehydrated and exhausted. Therefore, you should breathe through your nose if you want to bike long distances.