30 minutes a day to get a high level of physical fitness

30 دقيقة يومياً للحصول على لياقة بدنية عالية - دراجتي للدراجات الهوائية

30 minutes a day to get a high level of physical fitness:

In light of the spread of diseases and epidemics that prevailed in the world in the last period. This led to the need to stay away from public places and avoid gatherings. Likewise, avoid using other people's items.
Fortunately, riding a bicycle does not require any of the above. Whereas, with a half-hour tour, which is a short trip, it is enough to get what you want. And of course without causing you to worry about infection.

Today, in our article, we will present to you, dear readers, the most important things you need to know in terms of useful and new ways that fall within the sport of cycling. It is possible that some of you have not heard of it or do not know it.

So follow our topic 30 minutes a day to get high physical fitness for the most important valuable information

Let's start hoping to bring you the best of information through the My Bike Shop blog.

And of course, you can see the source of this article and the study that was conducted in 2010 by the National Center for Biotechnology Information. And who emphasized the importance of intermittent exercises because of their benefits for a stronger body as well as more fitness and weight loss.

Cycling exercises:

There are some important exercises that everyone who wants to practice riding a bicycle should know and apply in order to obtain a perfect body with high fitness.

We will mention them here in every detail in order to be of great benefit and accessible to all.

The most important exercises that you should know when riding a bicycle:

  • 30 minutes a day to get a high level of fitness after doing the 40 seconds exercise:

This exercise is one of the ideal exercises to achieve the maximum possible benefit for the leg muscles . As it consists of several periods varying between fast driving and increased pressure on the pedals, and other periods of less speed and less pressure on them, as follows:

  • Start with warm-up or warm-up exercises by driving normally for a quarter of an hour.
  • Then move on to fast driving and push hard on the pedals for 40 seconds.
  • Then gradually return to normal speed within 20 seconds.
  • Rest and cycle normally for 5 minutes.
  • Press the pedals firmly and quickly for 40 seconds.
  • Then also gradually return to normal speed within 20 seconds.
  • Finally, finish riding the bike and stop riding it within 7 minutes.

  • Speed ​​interval exercise:

This exercise is of great benefit to the muscles of the legs, because it combines calm driving operations with driving as fast as you can within a certain time. Of course, according to many studies, it was found that such exercise gives the body more additional strength.

Certainly, for a detailed explanation of this exercise, you can follow the following:

  • Start riding normally and follow the warm-up plan for a quarter of an hour.
  • Ride your bike at full speed, usually from 90 to 110 revolutions per minute, for 10 seconds.
  • Return to your normal speed in 20 seconds.
  • Ride at normal speed for 5 minutes.
  • Return to fast driving in the same way as before for 10 seconds as well.
  • Then gradually return to your normal speed over 20 seconds.
  • After that, finish driving within a time of 9 minutes, gradually, until you stop.

One of the most important advantages of this exercise is that it improves the breathing process in a very large way. This is because during fast driving within the previous time period, you allow your lungs to pass as much air as possible. Thus getting the right amount of oxygen.

30 minutes a day to get a high level of physical fitness

It is also a very good exercise that will give you a strong and distinctive body. Of course, you will get a great deal of fun and benefit from it:

  • 30 minutes a day to get fit with incline exercises:

Of course, we all know that downhill training is one of the toughest and most challenging exercises for riders. As it relies on great physical strength and requires a strong and steady rush.

Indeed, we all need it to enjoy a unique and useful trip while riding a bicycle.

And a simple and sufficient explanation of how to apply this training. Follow the following steps:

  • As usual, you should first start with a warm-up and cycle normally for 15 minutes.
  • Then try to ride your bike up the incline as fast as you can for 30 seconds.
  • Then you have to return to the starting point gradually and at a reduced speed for 30 seconds.
  • Then return the ball and run up the incline at full speed for 30 seconds.
  • Then you have to return to the starting point again and reduce the speed within 30 seconds.
  • Repeat the above again.
  • Then, slow down the bike until it stops and the training ends.

Certainly, this training is one of the very important exercises for losing weight and getting rid of fat faster and more severely. Thus, it ensures that you will get amazing results, the most important of which is weight loss and additional physical strength.

Here ends our conversation today on our very important topic for cyclists. 30 minutes a day to get a high level of physical fitness. Dear followers, we hope that we have provided you with the most important and very useful exercises. Likewise, you will gain great pleasure while riding a bicycle.

We thank you for your follow-up and welcome any comments from you


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