What is the proper posture for riding a bike?
It's well known that if you're riding a bike incorrectly, your posture can lead to back pain, especially if you have a tendency to arch your waist. Sitting or standing in this position for long periods of time can exacerbate this pain.
Excessive arching of the waist is called the "back position" and is worth paying attention to to avoid pain. Here, tell you which proper posture can help you fight it.
1. Correct riding posture
Lean forward, tilt your head slightly and reach forward, look ahead, bend your arms naturally, hold the handlebars lightly and powerfully with your hands, bend your waist, and pedal vertically around your feet to avoid swinging your legs from side to side. Distribute your weight evenly on your hips, feet and hands.
2, develop a good pedaling habit
Many people are used to touching the pedal with the heart of their feet, which is a very bad habit in the process of long-distance riding. The correct way to pedal is to pedal with the ball of the front foot. However, when riding for a long time, only one posture is easy to cause fatigue, and the legs and feet are the same, so it is necessary to change the way of pedaling often. There are three kinds of pedaling methods used by cyclists: free pedaling, toe pedaling and heel pedaling. One of the most widely used is the free pedaling method. The key of this pedaling method is to contact the foot pedal with the ball of the front foot, the Angle between the ankle joint and the calf varies with the position of the foot, and the direction of the force is consistent with the circular tangent line formed when the foot rotates. It has the advantage of reducing the motion range of the knee and thigh, and the muscles can be relatively relaxed.
3, uphill riding skills
In general, the short slope should be completed by accelerating the use of inertial upthrust. The long open slope or steep slope should change different gear, maintain a certain pedaling frequency and strength of the riding method. Uphill riding skills are mainly for long and steep hills. When going up a long steep slope, the rider's center of gravity should move forward, maintain a uniform pedaling movement, change gear in time, do not stop or suddenly force, and do not get off easily. The timing of the shift depends on the slope and speed. There are two principles to grasp the timing of the shift, one is to maintain the rider's uniform pedaling strength, and the other is slightly earlier than the time to change gear, do not wait until the riding is not moving and the speed is completely down before changing gear, otherwise it will not be able to complete the shift action, forced to get off. The steeper the slope, the lower the gear should be. In addition, do not follow the front and rear cars too close, because it will inevitably swing left and right when going uphill, prone to accidents
4, downhill riding skills
The safety factor is very low when going downhill, so the first criterion when going downhill is to ensure safety. In order to ensure absolute safety, the center of gravity should first be shifted back and do the following:
Check the vehicle carefully before going downhill, especially the brakes, so that they remain sensitive and reliable; Keep the speed within the rider's control; When braking, the rear brake is mainly used, and the front and rear brakes are used at the same time, but the time to use the front brake should lag behind the rear brake, so as to avoid using the front brake and sudden braking alone. Look ahead at least 30 meters above, concentrate, do not look around, find that the situation should be slowed down in advance, such as when the color of the road changes, it should be noticed; When passing a curve, the body and the car should be kept on a plane or in a straight line, people and cars at the same time to the bend tilt, to overcome the centrifugal force, the Angle of tilt depending on the speed and the radius of the bend, but generally not more than 28 degrees, not overtaking on the bend, it is best not to overtake in the downhill; The rear car and the front car should maintain a larger distance (not less than 30 meters) to prevent the front car from affecting the line of sight, and there is no time to brake in a sudden situation. If the ramp is too long or too steep, you should know when to get off the bus to rest and check the vehicle. When getting off the bus, try to reduce the speed and lean backward to ensure the balance of the body when parking.
