春季骑行季,这些防损知识要知道

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发布时间 : 2025-08-12

骑行,通常被视为一种对健康非常有益的运动,却易遭遇运动损伤。常见损伤部位包括膝盖、脚踝、肩膀、手部、颈椎、臀部、会阴区和腰部。

因此,都市“骑友”在享受运动乐趣的同时,更要注重安全与健康。

预防损伤要点

调好坐垫,保持正确姿势

骑行前将坐垫调到合适高度,过程中保持正确姿势,运用好黄金肌肉群(股四头肌、股二头肌、臂大肌、腰肌),坐上自行车,先收缩小腹,再使骨盆有立起的感觉;把背弯曲,扶车头的手肘部稍微弯,抬高脚裸踩踏板。

骑行前热身,骑行后拉伸

骑行前要做热身动作,如膝关节环绕运动,幅度应逐渐增大,可顺时针或逆时针来回转3~5圈,也可交替做弓箭步或原地高抬腿。

骑行后要做简单拉伸,拉伸式保持静止10~15秒,重复做4~5次。

循序渐进,逐渐增加运动量

建议初学者找到适合自己的频率后再增强运动量,普通人每分钟蹬踏板频率在60~80次。

每次骑行至少要有20分钟高频率低速度(多圈少用力)的热身,使身体微微出汗即可。

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