1. Anti-fat cycling method: cycling at a moderate speed, usually lasting more than 40 minutes continuously, and paying attention to regular breathing, which is very effective for reducing fat.

　　2. intensity cycling method: first of all requirements in their own 6 into the limit speed cycling five to seven minutes, the second is with heart rate table observation own pulse per minute, the cardiopulmonary function in training interval, so that we can achieve the effect of exercise on cardiovascular system.

　　3. power cycling method: hard to ride according to different conditions, such as hills or uphill adjusting gear size (limited to 5 speed or ten speed adjustable speed bicycle), this method can improve the muscle strength of legs or muscle endurance quality.

　　4. intermittent cycling method: when riding, riding in a slow first one to two minutes, and then ride a two minutes at 1.5 to 2 times the speed, and then the slow cycling, a fast again, so cycle of exercise, can improve the adaptability of the trainer for aerobic exercise.

　　5. core strength cycling method: hip leave seat riding process, but does not stand up straight, and the core parts (waist) power control body balance, using this method can be training core muscle strength.

　　Tips:

　　1. Wearing professional sports gloves when exercising, one is anti-skid, and the other is to protect the hand after falling down.

　　2. It is not recommended to train with a heavy load (backpack). The exercise of the bike is mainly the duration of time, and if the weight is repeated, it may hurt the back and lumbar spine.

　　No matter what kind of bike you ride, if it is to reduce fat, you need to make up water every 5 to 10 minutes.

　　4. Seat position. Standing on the ground, one leg lifts up, and the thigh is in line with the height of the car.