How to control diet when cycling to lose weight? How to stretch after cycling

Cycling has been liked and chosen by more and more people, leading the current sports trend, and also allowing people with the same hobbies to get together because of their favorite things, improving their social circles, and being very healthy. I believe many friends want to know how to control their diet while cycling to lose weight, and the following Encyclopedia Knowledge Network will share it with you.

Contents of this article

1. How to control diet when cycling to lose weight

2. How to stretch after riding

3. How to relax after riding

How to control diet while cycling to lose weight

If you really want to lose weight, you have to say goodbye to many delicacies, such as fried foods, desserts, etc. Generally, it is enough to eat until you are 70% full. You must not increase your appetite just because you exercise a lot. This is one of the reasons why many people insist on riding a bike but do not lose weight.

Research shows that if you don’t diet, even if you ride for an hour, you can only burn the glycogen and fat in the food, but not the fat stored in the body, which is still useless for weight loss! After controlling your diet, at least 1 hour of cycling exercise will have a chance to burn the "fat" in the body. So controlling your mouth is one of the fundamentals of your efficient weight loss.

How to stretch after riding

1. Front thigh stretch

1. Bend your stretching leg backward with the sole pointing toward the sky. Hold the ankle of your stretching leg with your hands and pull your heel toward your buttocks.

2. Point your knee toward the ground and bring it close to the knee of your supporting leg.

3. You can hold on to auxiliary objects or raise your hands to the side to maintain balance.

Key points: You should feel a sore and swollen feeling on the front of your thigh when you stretch it. Hold for more than 15 seconds, then switch positions. Keep breathing steady.

2. Posterior thigh stretch

1. Stretch your legs and feet and place them flat on auxiliary objects (you can use railing-like objects for assistance), and keep your knees as straight as possible.

2. Lean your upper body forward close to your legs, and hold the railing with your hands to assist in exerting force.

3. After maintaining a few breathing beats, you can deepen the forward tilt of your upper body, exhale while leaning forward, until you reach your maximum tolerance at that time.

4. Keep your supporting leg relaxed at all times.

Key points: The back of the thigh should feel sore and swollen when stretched. Place your hands on a support to maintain balance, hold for 15 seconds, then switch legs.

3. Inner Thigh Stretch

1. The body is in a side lunge position (stretching needs to be done in a slightly wider area).

2. Or bend the supporting leg at the knee and kneel down, leaning forward towards the ground).

3. Stretch your leg far to the side, keeping your thigh and calf in a straight line, with the inner thigh pointing to the ground.

4. If your ligaments are strong, you can also perform this movement to the figure eight position, with your upper body lying on the ground with your upper body leaning forward.

Key points: The inner thigh being stretched should feel sore and swollen. Hold for more than 15 seconds and switch positions.

4. Outer thigh stretch

1. The body is in a half squat position.

2. Place the stretching leg horizontally on the supporting leg with the knee facing the ground.

3. Lean your upper body forward to maintain balance. You can hold on to auxiliary objects with your hands, or let your hands hang naturally.

Note: The outer side of the stretched thigh should feel sore and swollen. Hold for more than 15 seconds, then switch positions. You should always breathe steadily. If you can't keep your balance, try to look at a fixed point.

How to relax after riding

1. Crane Pose (Quadriceps Femoris)

1. Smooth your body against the car or wall and grab your right foot from behind with your left hand.

2. Gently pull your hands up and away from your hips for a static stretch.

3. Keep your hands in the pulling position and stand straight - don't bend over.

4. To contract your muscles, push your hands away with your feet, being gentle at first.

5. Repeat the above steps with the other leg.

2. Triangle pose (hamstring muscles)

1. Bend down against a bicycle or a wall.

2. Stretch your legs forward with your front foot 18 inches away from the bike.

3. The other foot is directly behind you. The farther the back foot is, the greater the stretching intensity.

4. Shift your body weight toward your front foot and press your upper body downward. You should feel a stretch in the groin of your front leg.

5. To contract your muscles, pull your front leg back.

6. Repeat the above steps with the other leg.