With the diversification of fitness sports, outdoor fitness is also very popular as one of the options. Mountain biking is one of them, but there are many safety issues with mountain biking, so it's important to understand the dos and don'ts of riding. This article will introduce the specific 7 points in detail, I hope to help you!

What to look out for when riding a mountain bike

1. Do not make sudden moves during the convoy, and be sure to maintain a stable riding action. There's nothing like having a frizzy rider in a bike convoy to disrupt the overall ride. Some will make sudden moves, putting the safety of the entire convoy at risk. In any case, it is necessary to maintain smooth movements and know the road conditions in advance, and the convoy is a sport that requires a lot of mutual trust.

2. Don't let go of your hands to ride in a team, and be sure to keep your palms on the brake grip, down-curve handlebar, or the top of the handlebar near the standpipe. There are a few reasons why you should never ride with your hands on the handlebars: First, you'll be scolded by other riders, and while it's a well-worn problem, there are still plenty of people who do it. Second, hands-free means you're mostly using your elbows to control your movements, and far less control than putting your hands on the grips – not the way you're popular with the group. Finally, in the event of an emergency, you will have to sit up and find their location because your hands are too far away from the brake grips. Of course! When a convoy is moving, we don't think about slowing down, but when we do, you have to scramble to find the brakes.

3. Don't change to the highest gear when climbing, be sure to choose the appropriate gear that can allow you to pass the slope smoothly. When traversing difficult sections, it is common for people to change to a large tooth position because they can't stand it. Although, if you maintain the momentum, you can cross more smoothly when you hit a rock or tree root; On the other hand, if you're not fast enough, you may "stand still", and if you're strong enough and skilled enough to handle uphill conditions, that's fine, but once you've switched gears, you'll stop halfway through. Therefore, when climbing the steepest uphill, it is best to lower the tooth position, so that when encountering stones or protruding protrusions from the ground, you can easily survive the obstacles without dragging heavy steps.

4. Don't step on the pedal desperately when you go uphill, be sure to make good use of the tooth position change, so that you can maintain the stability of the force when going uphill. You've probably ridden like these people in the past – sprinting hard every time you hit an uphill slope, moving your hips off the saddle and slamming them hard. This will not only destroy the coherence of the group, but also cause everyone to lose their legs. Even in the easiest races, in the last ten miles, the climb is a difficult one, but the most important thing is not to try to keep up with the main group, but to try to maintain the pace. Don't be overly heroic during the game.

5. Don't stare at the route or obstacles on the road, be sure to focus on the line of your bike. Have you ever spotted a large rock in your journey and tried to avoid it – but slammed into it unbiasedly? The reason is simple: the movement of the car follows your line of sight, and if you keep your eyes on an obstacle, your bike will naturally move towards it, which fighter pilots call "directional landmarks" - as long as they are fully focused on the landmark, they will be able to return correctly, and the same will happen on land, the solution is to focus on the good road ahead, and keep your mind open, and the bike will automatically follow your line of sight.

6. Don't stand up suddenly when climbing, be sure to move your hips away from the saddle slowly and smoothly. When you suddenly stand up and climb a hill, your bike will have a slight tendency to recoil, and the body will swing from side to side to cancel out the power of the front wheels, or, at the very least, scare your fellow travelers out of a cold sweat. If you keep harassing your companions in this way, you're bound to have a bad reputation with your fellow riders. Stand up smoothly from a seated position, shift the tooth position to one or two teeth heavier than when you were sitting, and rotate the hips up and down with the pedals, turn the hips up and forward, and leave the hips from the seat, so that your weight rotates along the pedals, and at the same time do not hold on to the handlebars. Your goal is to be able to change speeds from sitting to standing in one go.

7. When turning, the inside pedal should not be underneath, and the center of gravity must be placed on the outside pedal. The most frustrating part is seeing the rider turn the inside pedal down and touch the ground a few centimeters later. As soon as the pedals hit the ground, the rear wheels hit the road and a literal crash occurred. To make a corner safely, stop pedaling as soon as you approach a corner with the outside pedal facing down (or the right pedal facing down if you're turning left; and vice versa). While pedaling, shift your weight to the outside of the body and lift the saddle slightly. Make sure the inside pedal is on to the far inside to damage. In addition, lower the center of gravity to make a safe and handsome corner. During rush hour, choose an empty parking area to practice your cornering skills.

Mountain bike fitness method

Aerobic Cycling:Riding at a moderate speed, generally riding continuously for about 30 minutes, and at the same time paying attention to deepening breathing, is very good for the improvement of cardiopulmonary function, and also has a special effect on weight loss.

Strength Riding Method:The first is to set the speed of each ride, and the second is to set your own pulse strength to control the riding speed, which can effectively exercise the cardiovascular system.

Power Cycling:That is, to ride hard according to different conditions, such as uphill and downhill, which can effectively improve the strength or endurance quality of the legs, and can also effectively prevent the occurrence of thigh bone diseases.

Interval cycling:When cycling, first ride slowly for a few minutes, then ride fast for a few minutes, then slow and then fast, and so on alternately cycle exercise, which can effectively exercise people's heart function.

Foot Cycling:Cycling with the soles of the feet (i.e., Yongquan acupoints) touching the bicycle pedals can play a role in massaging the acupuncture points. The specific method is: when one foot pedals, the other foot does not exert force, drive the bicycle forward with one foot, and pedal 50 to 0 times each time, and exercise when the wind or uphill is better.