01 【Exercise intensity】
Choose a reasonable riding intensity according to your age and physical condition, and exercise your physical fitness step by step. Don’t use too much force at one time, which will damage your knees and cause the interruption of exercise. This is not worth the candle.
02 【Proper rest】
Proper rest can relieve knee fatigue during long rides. Stop and rest for a while every once in a while and do some knee stretches.
03 【Warm up and stretching】
✨Before riding, you need to do warm-up and stretching exercises to avoid damage to muscles, cartilage and other parts. You can do some leg stretches, raise your legs and touch your knees, etc., to fully move your body.
✨It is also necessary to relax through stretching and massage after riding to avoid muscle pain or joint pain after exercise.
✨The more the knees are bent when riding a bicycle, the greater the pressure. Therefore, most people seek a sense of security and adjust the seat very low when riding a bicycle so that they can use their feet to support the ground when there is a problem. However, a riding posture that is too low directly Puts a lot of pressure on the knees.
✨The correct height should be sitting on the car. When the soles of your feet push the pedals to the lowest point, your legs are almost straight, but there is still a little bend for easy maneuvering.
05 【Center of gravity and posture】
When pedaling, your feet should be parallel to the ground, with the soles of your feet in the middle of the pedals, and your toes not pointing down. During riding, the center of gravity of the body is placed on the buttocks and thighs, and the forefoot is stepped on evenly, vertically downwards, with the toes facing the front, and avoid left-right deviation. The riding habit of the outer or inner eight will Increased wear on the patella.
06 【Choose the right gear ratio】
Choosing the right gear ratio can reduce the burden on the knees. For starting and climbing hills, use a lower gear ratio; for flat roads and descending hills, use a higher gear ratio.
07 【Exercising leg muscles】
Doing some leg muscle training consciously at ordinary times can effectively prevent knee joint sports injuries. Core-strengthening exercises can improve your balance and stability and reduce stress on your knees.