Cycling is often regarded as a sport that is very beneficial to health, but it is prone to sports injuries. Common injury sites include knees, ankles, shoulders, hands, cervical spine, hips, perineal area and waist.

Therefore, urban "cyclists" should pay more attention to safety and health while enjoying sports.

Injury Prevention Points

Adjust the seat cushion and maintain the correct posture

Adjust the seat cushion to the appropriate height before riding, maintain the correct posture during the process, use the golden muscle groups (quadriceps, biceps, brachii, psoas), sit on the bicycle, first contract the lower abdomen, and then make the pelvis feel upright; bend the back, bend the elbows of the armrest slightly, and raise the feet to step on the pedal naked.

warm up before riding, stretch after riding

warm up before riding, such as knee joint surround movement, the amplitude should be gradually increased, clockwise or counterclockwise to turn back and forth 3 to 5 laps, or alternately do archery steps or high leg lifts in situ.

After riding to do simple stretching, stretching to keep still for 10 to 15 seconds, repeat 4 to 5 times.

step by step, gradually increase the amount of exercise

It is recommended that beginners find their own frequency and then enhance the amount of exercise, ordinary people pedal frequency of 60 to 80 times per minute.

Each ride should have at least 20 minutes of high-frequency low-speed (multiple laps less force) warm-up, so that the body can sweat slightly.