Climbing skills for long-distance bike trips
Do your friends have insurmountable obstacles in their hearts when facing climbing? Climbing with accelerated heartbeat, muscle pain, knee pain, and the posture deformed… Relax, Zhiqiu starts with every point you can think of, from the correct posture to the mentality of climbing, adjust your climbing skills, let Before your strength is perfect, you can adapt to the climbing process and enjoy more and more relaxed riding fun.
First of all, you can’t be afraid of climbing. People rely on three-point air and pedal two doors. We can definitely ride on any asphalted road in a group of bicycles. When climbing a hill, you can relax and have a cool look. Smiling when you meet riders, pedestrians, and self-driving cars can increase your self-confidence. In addition, don’t underestimate the steep slope. If you don’t know the length of the slope, rushing to the steep slope like a Saburo will often cause the breathing to be broken and the muscles will be warning signs.
Keep your head up as much as possible to see the road conditions ahead. Don’t “work hard” with your head down. Not only will there be safety issues, it will also affect your breathing. But don’t force your neck upwards, as the lack of blood pressure in the neck can cause dizziness to the rider. In short, it is better to be more comfortable and to be able to correctly observe the road ahead.
The abdomen’s output is not obvious when climbing, but in fact the abdomen plays a supporting role, that is, when climbing a hill, there is a feeling of tension on both sides of the abdomen. This is the abdomen supporting the upper body’s output and at the same time playing the role of balance. People with insufficient waist and abdomen strength have a poor posture balance response when climbing, so sit-ups and back stretches should be used to reinforce the strength in this area.
Under the premise of an appropriate seat cushion height, it is very important to find the front and rear positions of the seat cushion and how much the seat cushion is tilted. Generally speaking, the center of the seat cushion will be behind the central axis of the chainring, but the exact position depends on the person. However, you must try more. On the other hand, the amount of seat cushion tilting is mostly based on the level of the front and rear ends of the seat cushion. The saddle part of the seat cushion is used to conform to the rider’s thigh. The degree of downloading is not the same, and it is also necessary for the user to adapt.
When stepping on a hill, try to step on with your knees close to the upper tube, so that you can use the muscles of the thigh and outer thigh when stepping down. If you are used to keeping your knees away from the frame when stepping on, it will undoubtedly be a waste of you. strength.
When you are riding in a standing position while climbing, it will be easier to place your palms on the brake handles. It is not easy to climb and move forward in a standing position with a grip, because the center of gravity is more curved when the center of gravity is forward. The lower back is more stressed, and the angle of the head makes it difficult to breathe. This trick can only be used when attacking.
There are several purposes for using standing riding and climbing: 1. When the slope becomes steep; 2. When accelerating and sprinting; 3. Changing posture to relax other muscles; Imagine you are running on a bicycle, but the difference is After the front step starts to step down to the bottom dead center, you must also pay attention to the force when you pull up to maintain balance. This is the biggest difference from running.
Keep the back flat to make the muscles of the lower back and the muscles on the side of the abdomen make the upper strength. If you can’t make the back naturally flat, then you may choose a frame that is too small or a faucet that is too short.
Keep your chest out of tightening, just like when you go up and down the stairs. The tightening of the chest will disturb the diaphragm and affect the breathing, which will reduce the efficiency of energy conversion.
You only need to give a big mouth of oxygen when climbing, and give up your usual habit of breathing through your nose. Mouthful breathing allows more oxygen ions to enter the blood, reducing the lack of muscle supply and soreness. However, it is not the same as breathing heavily. It must be carried out one after another under a long-lasting rhythm, so that the rhythm is even and the breathing is strong. Once the symptoms of abdominal pain and dry throat appear, adjust your breathing rate immediately. In short, you must breathe out as much air as possible at the pedaling frequency that you can accept.
Keep your elbows slightly bent. When the legs are forward, the hands can be pulled back in parallel and simultaneously. This will make your whole body move efficiently at the same time; when standing and pedaling, the hand pulling action becomes Back and top, and with the foot pedaling force as a separate rotation force.
The gluteus maximus is the largest muscle of the human body and extends to the hind thigh muscles. It will be more efficient if you can use the muscles here when climbing a hill in a sitting position. The feeling of exertion is the same as you prepare for the strength of your legs from the chair. The feeling when you stand up is similar. To achieve this kind of force on a bicycle, you must pay attention to the action of the back hook, but it must be matched with the height of the seat cushion to avoid damage to the heel tendon.
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