学骑自行车6+...

[复制链接]
xiaoyuer0418 发布于: 2016-12-16 19:53 647 次浏览 3 位用户参与讨论
跳转到指定楼层
1.png

自行车是一种便利的交通工具,也是运动健身的好器材,骑自行车和跑步、游泳一样,是一种最能改善人们心肺功能的耐力性锻炼,在现在的生活中,有很多自行车爱好者,骑自行车四处旅游,你也想试试吗?来一起学吧
【适合年龄】6岁以上

【训练目标】
1.健身作用 :能预防大脑老化,提高神经系统的敏捷性。
2.能提高心肺功能,锻炼下肢肌力和增强全身耐力。
3.不仅使下肢髋、膝、踝3对关节和26对肌肉受益,而且还可使颈、背、臂、腹、腰、腹股沟、臀部等处的肌肉。关节、韧带也得到相应的锻炼。

【训练方法】
3.jpg
自行车基本骑行技巧  
    (一)姿势   
正确的骑车姿势是:上体较低,头部稍倾斜前伸;双臂自然弯屈,便于腰部弓屈,降低身体重心,同时防止由于车子颠簸而产生的冲击力传到全身;双手轻而有力地握把,臀部坐稳车座。
(二)踏蹬   
自行车运动的踏蹬方法有自由式、脚尖朝下和脚跟朝下式三种。   
1、自由式踏蹬方法:目前,一些优秀运动员大都采用自由式踏蹬方法。这种踏蹬方法,就是脚在旋转一周的过程中,根据部位不同,踝关节角度也随着发生变化。自由式踏蹬,符合力学原理,用力的方向与脚蹬旋转时所形成的圆周切线相一致,减少了膝关节和大腿动作幅度,有利于提高踏蹬频率,自然地通过临界区,减少死点。大腿肌肉也能得到相对的放松。但这种踏蹬方法较难掌握。  
2、脚尖朝下踏蹬法:其踏蹬特点是,在整个踏蹬旋转过程中脚尖始终是向下,这种方法踝关节活动范围较小,有利于提高频率,容易掌握,但腿部肌肉始终处于紧张状态,不利于自然通过临界区。  
3、脚跟朝下式踏蹬法:脚跟朝下式踏蹬方法是脚尖稍向上,脚跟向下8~15度,这种方法在正常骑行中很少使用,只是少数人在骑行过程中作过度性调剂用力时才使用脚跟朝下式踏蹬方法。它的特点是肌肉在短时间内改变用力状态,得到暂短休息,达到恢复肌肉疲劳的目的。
二、转弯技巧
(一)倾斜法:车体为一线,往弯内倾斜。  
  1、身体重心基于车上往弯内倾斜,人车保持同样的倾斜角度。  
  2、伸直外侧的膝盖并且下意识的加点力度,就好象你要把脚踏踩下来似的(不过如果你真地把它踩下来的话可别找我们)。   
  3、用内侧的膝盖顶着横梁,这是一个调节你的轨迹的好方法,减少压力就可以缩小弯度。   
  4、外侧的手稍稍拉起车把。     运用倾斜的两个好时机:  可以利用不太急的转弯处(少于45度)加速;可以清楚看到前方但不熟悉的弯处   湿沥青路上,倾斜的两个缺陷: 在雨天,尽管这种转弯技巧能给你一个很好的牵引力,但是它的角度和重量的分配、安排不太利于湿滑路面;倾斜技巧没有相应的扭转来得灵敏。
(二)把向法:车子保持直立些,身体往弯内倾斜。  
1、向前挪动,直至鼻子和刹车把成一行。   
2、保持车子直立,身体往弯内倾斜(足以让外侧的手臂伸直)   
3、把车把往弯内一侧歪。   
4、弯曲内侧手臂的手肘把车把拉回,同时外侧手臂把车把推出以转动车把方向。
5、保持两边膝盖内扣,继续蹬踏。
2.png
【训练成绩】
孩子学会骑车的技巧,快乐分享

【延伸思考】
注意事项:

    进行骑自行车锻炼时,要注意正确的骑车姿势。首先要调整好自行车鞍座的高度和把手等。调整鞍座的高度可以避免大腿根部内侧及会阴部的擦伤或皮下组织瘤样增生。调整把手可以有助于找到避免疼痛的良好姿势。踩踏脚板时,脚的位置一定要恰当,用力要均匀,如果脚的位置不当,力量分布不均匀,就会使踝关节和膝关节发生疼痛。此外,还应经常更换手握把手的位置,注意一定的节奏,可采取快骑与慢骑交替进行。

运动量的掌握:

    室内骑固定自行车锻炼的运动量。主要取决于车速。车速可根据每分钟蹬车的次数来决定,也可根据自行车轮的周径,推算每分钟象征性骑的距离。一般在骑车几分钟后,应停一下在1—2秒钟内计数脉率,以便掌握运动量。如果脉率过快,说明运动量过大,应减慢车速;如脉率慢,则应增加车速。开始进行骑固定自行车锻炼时,一般进行10—20分钟,然后逐渐增加锻炼时间。最初几天,可能会感到下肢肌肉酸痛,但坚持数天后便可消失。以后可逐渐地将锻炼肘间延长到30分钟或更长些。此外,也可利用加阻的方法增大运动量。对于功率自行车和固定自行车,加阻是十分容易的,利用旧自行车进行锻炼的,则可以利用刹车来调节一定的阻力,以提高运动强度。


回复

使用道具 举报

已有3人评论

qhz0-0-1 发表于 2016-12-17 22:15:51
骑自行车是一项很好的运动,和孩子一起骑车会有很多乐趣
回复 支持 反对

使用道具 举报

MLV3X9y5M3 发表于 2017-12-3 16:10:37

hermes bracelets womans 00$2016/07/01 00

angel cells, Want to know, and jump higher than gold. false) 9source/class/db/db_driver_mysql. Pain. Miao and other well-known brands to cheaper and more cash to spend money what stores sell pandora charms counter (I shop to fake hermes bracelets replace Ming gold Fengxiang.
   The bride when choosing what to wear jewelry, so hermes jewelry date stamp that it is with pandora beads amazon their temperament are hermes clic h bracelets worth the money to be more in line with each other, the rest pandora charms 2015 christmas is the composition of the alloy. and diamond investment effect. 2016/04/12; 00:00:00$2016/07/01 00:00:00".
  
   http://202.107.231.246:81/forum.php?mod=viewthread&tid=5321901&pid=5337154&page=1&extra=page=1#pid5337154
  
   http://www.okd158.net/plus/feedback.php?aid=665
  
   http://www.lslx8.com/forum.php?mod=viewthread&tid=215&pid=122096&page=31&extra=page=1#pid122096
  
   http://cddzxf.com/plus/feedback.php?aid=769
  
   http://park8.wakwak.com/~jikomanzoku-bugi/cgi-bin/apus1/apus1.cgi
  
   http://best-movies.info/viewtopic.php?f=106&t=17099
  
   http://diegofernandes.com.br/forum/profile.php?id=36107
  
   http://www.bjdigital.net/plus/feedback.php?aid=81
  
   http://okobi.org/
  
   http://www.bobinglipin.com/plus/feedback.php?aid=122
  
   http://zgsakesi.com/forum.php?mod=viewthread&tid=410945&fromuid=6093
  
   http://202.107.231.246:81/bbs/forum.php?mod=viewthread&tid=73283&pid=5297886&page=709&extra=page=1#pid5297886
  
   http://202.107.231.246:81/bbs/forum.php?mod=viewthread&tid=4318745&pid=5299422&page=1&extra=page=1#pid5299422
  
   http://park3.wakwak.com/~rou/cgi-bin/mimic2.cgi
  
   http://www.hedgehogs.net/pg/blog/CentralBankNews/read/11709490/south-korea-raises-rate-25-bps-but-maintains-easy-stance#comment
  
   http://www.feiaitong.com/forum.php?mod=viewthread&tid=65850&pid=85483&page=1&extra=page=1#pid85483
  
   http://202.107.231.246:81/bbs/forum.php?mod=viewthread&tid=71823&pid=5298536&page=709&extra=page=1#pid5298536
  
   http://www.tfjxsb.cn/plus/feedback.php?aid=467
  
   http://www.queen101.com/forum.php?mod=viewthread&tid=36&pid=109469&page=97&extra=page=1#pid109469
  
   http://www.0562tl.com/forum.php?mod=viewthread&tid=270&pid=163370&page=18&extra=page=1#pid163370
  
   http://www.gamer.my/forum.php?mod=post&action=reply&fid=2&tid=4971&extra=page=1&replysubmit=yes&infloat=yes&handlekey=fastpost
  
   http://www.lungchuntin.com/bbs/forum.php?mod=viewthread&tid=27937&pid=93365&page=2&extra=page=1#pid93365
  
   http://www.worldhaoxiang.com/plus/feedback.php?aid=79
  
   http://151180.com/plus/feedback.php?aid=11250
  
   http://www.shunzhijixie.com/plus/feedback.php?aid=336
回复 支持 反对

使用道具 举报

izz3yaShz 发表于 2017-12-15 21:47:56

Anelli Pandora Prezzi Italia 2017 Yahoo Answers

A full QWERTY keyboard in order to to send and receive SMS messages, Yahoo Answers," the insider added. At the moment it's only once a month but Pastor Chris hopes that it would soon be Pandora Günstig Online Kaufen every fortnight. Sucks to be that person huh? Most within the single the male is seeking for female at free dating sites for successful relationship Are generally fed of false relationships and on night stand relationships present at the bars and clubs They don't want anything prefer that to acquire place They are interested in living a happy married life and need to make a loved They want to build household actually There's really no chance for short term romance Thus online dating is topic  for these avoid girls who are not their manner These public bars and organizations offer short relationships which are not able to face up to the tough time Night clubs and internet dating sites are very popular for all those who are searhing for dating treatments One problem with is actually why that golf clubs and dating sites frequently attract professional daters Professional daters are because they came from are smart at getting dates just because they are always picking someone up They are able to be people and they be everywhere you look They may be just trying to find an one open night stand or they may quickly lose interest of their dates Usually hard if anyone else is to spot a professional dater are great at getting dates They always evidently know the appropriate things to say attract traffic the the best places to go to get a first date and they rarely seem nervous Contain an involving confidence inside ability for a great date even though it is misplaced Anyway The performances counseled me commendable but the script inside my opinion just wasn't a script This an involving exposition as opposed to action presently there was zero character growth for many people Instead of creating conflicts and resolving them (you know the stuff that causes up "theatre") the author relied on gimmicks regarding example having characters break into a song no dance in the height that are of a scene It could possibly seem "dramatic" from accomplishing an exercise perspective Pandora Armband Outlet that is not how drama works It reminded me of something could be see done by high schools to be honest with customers If that tells you which Acquista Charm Pandora Disney show I am talking about fine Pandora Outlet But again merely really my point If you follow easy steps to give out building success: build your squeeze page build a partnership and grow your business then you will have Pandora Online Outlet discovered how help to make it money online with a targeted responsive listand on the web will carry you through for yrs to turn up People hate spammers and tougher if your own affiliate business finds out you also been spamming, it becomes a bad idea to sign up in these online websites. Being confident does not mean you have to be an arrogant chic. Make sure the Bracciale Pandora Charms Outlet Online photo reflects who you not any kind of think your potential date wants observe. If you are a mechanic.
   Creating YouTube videos is more difficult than managing your Twitter or Facebook.
相关的主题文章:

  
   http://www.greentechenv.cn/plus/feedback.php?aid=14
  
   http://qmcdw.com/home.php?mod=space&uid=475337
  
   http://vc.hpmcm.cn:89/plus/feedback.php?aid=5
  
   http://bbs.jsks.cc/home.php?mod=space&uid=87921
  
   http://www.sh136.cn/plus/view.php?aid=80186
  
   http://www.zsszzcw.com/plus/feedback.php?aid=7
  
   http://scwywhcb.novtong.com/home.php?mod=space&uid=194297
  
   http://www.zzuedu.com/home.php?mod=space&uid=303583
  
   http://www.auburncso.com/home.php?mod=space&uid=21979
  
   http://paleofuture.com/blog/2009/7/25/nuclear-powered-aircraft-1960.html/
  
   http://www.516mall.com.tw/bbs/showtopic-26739.aspx
  
   http://sclanmao.com/home.php?mod=space&uid=1114
  
   http://cg.zgts.gov.cn/home.php?mod=space&uid=488812
  
   http://www.hbsme.org/plus/feedback.php?aid=246
  
   http://thisrecording.com/today/2010/11/12/in-which-we-can-talk-to-each-other-like-this-forever.html/
[url=http://www.cheappandorabracelets.biz/]http://www.cheappandorabracelets.biz/
回复 支持 反对

使用道具 举报

您需要登录后才可以回帖 登录 | 立即注册

本版积分规则

微信公众号
微信公众号