骑行注意事项(国外英语资料).docVIP

骑行注意事项 1. warm-up and cooling exercises Warming up (before exercise) and cooling (after exercise) exercise can not only regulate the bodys function, so that our body can adapt to the movements we need to do, but also reduce the chance of tearing and muscle soreness. Stretch slowly, and keep the muscles taut, continued for ten to thirty seconds, repeat several times should not play stretching, pay attention to the extension of lower limbs, especially, four muscles (anterior thigh) and hamstring (thigh) and adductor (thigh) and abductor muscle (thigh), gastrocnemius (calf) and Achilles tendon (ankle after) Free movement You can move your hands and feet from slow to fast, and make your joints and muscles fit into larger movements and speeds. Special action Walking, of course. When you start, you should gradually speed up and stop completely when you stop. 2. walking skills Least important: retain strength, reduce consumption Comfortable clothing: daytime heat dissipation, night heat preservation Shoes should be light: a gram of foot, hard work, such as five grams of shoulder Walk on average: let your muscles move in an average range to avoid pulling Take a little break: give your heart, lungs, and muscles a chance to respond Take a short break: dont cool your body and make it difficult Use large muscles: promote performance, avoid small muscle strain Average speed: let the muscles move at an average speed and reduce fatigue Down the mountain, avoid sideways, feel the center of gravity forward: to enhance the ability to grasp the ground, to avoid slipping Many stretching exercises: to prevent injuries and sprains, to improve muscle fatigue and reduce muscle soreness 3. listen to your body Drink water before your mouth is thirsty Hungry, eat Rest and stretch when you are tired Deal with the pain 4. pay attention to replenish moisture Generally speaking, clear water is the best supplement Drinks containing small amounts of sugar are drinkable and supplement strength For l