When buying a frame, many riders only choose the model based on their height, which often leads to a series of frame size deviations, difficulty in adjusting the height of the saddle, and pain caused by excessive extension in subsequent riding. Today I will bring you a little knowledge, on how to choose the correct frame size.We need to clarify the difference between Bike Sizing and Bike FittingBike Sizing, based on the measurement of human body data, ensures that the rider buys the frame and parts of the correct size, and the measurement is simple, only basic tools are needed to lay the foundation for subsequent Bike Fitting.Bike Fitting is based on kinematics data to adjust some of the contact points between the rider and the bicycle and make reasonable adjustments to the riding posture based on the rider's physical assessment and riding style.Bike Sizing, as a basic operation, assists us in choosing the correct road bike size, making the bike more suitable for its own value and increased riding comfort. Therefore, friends can go to a nearby bicycle shop for professional size measurement or use simple tools to measure the size of their own bikes at home.Basic measurement preparation:Level, tape, cycling pants, cycling socks, paper, pens, etc., you can start measuring with basic preparations.Measurement span●Take off your shoes and stand at approximately the distance between your feet◆Lift up the level forcefully and hold it against the pubic bone■Measure the vertical height, the data is accurate to millimetersNote: In this step, avoid wearing any daily casual pants or jeans. The thickness of the crotch of ordinary pants and cycling pants is different, and there will be large errors in the measurement.Assess lower limb flexibility●Place your arms on your shoulders and stand with your feet shoulder-width apart (place your arms on your shoulders, which can reduce the tester's awareness of touching the ground with his hands and reduce the evaluation error caused by excessive pressure on the upper limbs)◆Knees stretched straight, legs perpendicular to the ground●Bend the hips to the back of the lower extremities tight■Observe the inclination of the sacrumNote: When flexing the hip, if the hip has a certain amount of backward tilt and the lower limbs are not stretched, it will affect the final judgment and evaluation. It can be carried out against the wall to prevent variables that affect the evaluation.03 Record and calculate●Record the measured span height data (accurate to mm)◆Evaluate the degree of flexibility of the lower limbs. The acceptable drop angle is different for different flexibility, and the flexibility is poor. In the setting of the car, it is necessary to consider reducing the drop from the seat to the handlebar.■Calculate the approximate seat cushion heightCalculation formula: span height×0.887, which is the height of the saddle (the length from the center point of the bottom bracket to the apex of the center of the saddle, as shown in the figure below)04 Check the size chart to determine the frame sizeIt is obtained by calculation, and after rounding the value, you can find the corresponding frame size in the size table.How to determine the size of the frameMeasure the distance from the Crotch to the ground as AThen the size of the road bike frame is A(cm)x0.67=BThe size of the mountain bike frame is (B-11)x0.394=CExampleIf A=77cmThen the applicable road bike frame is 77×0.67=51.6cmThe applicable mountain bike frame size is (51.6-11)x0.394=16″Measure the distance from the bottom to the ground as AThen the size of the road bike frame is A(cm)x0.67=BThe size of the mountain bike frame is (B-11)x0.394=CHow to determine the length of the frameMeasure the distance from the lower straddle to the clavicle as EMeasure the distance from the armpit to the thumb joint as FThen the horizontal length of the frame (including the stem length) is DD=(E+F)/2 +XStem Length=D-ET(effective top tube length)If E=58cm, F=55cm, thenThe length of the road bike body is (58+55)/2+4=60.5cmThe size of the mountain bike body length is (58+55)/2 +8=64.5cmThe stem length of the road bike is 60.5 -53.9 = 6.6cmThe stem length of the mountain bike is 64.5 -56 =8.5cmEveryone's body length, foot length, and hand length are different. However, most of today's frames can be adjusted by adjusting the front, rear, and height of the saddle, and the distance of the handlebars, and making slight adjustments to match the most suitable cycling posture. Choose the correct size based on your height, and then "fine-tune" the saddle or stem and handlebar to suit the length of your hands and feet. Choose an unsuitable frame, and then "replace" the saddle or stem and handlebar to suit the individual. The height and length of the hands and feet are the same. Some people choose a frame based on the length of their feet alone. For example, if a person with 180cm legs has short legs and a foot length of 75cm, he would choose a 16-inch frame. But the legs are short relative to the body and must be longer. If it fits his feet, it cannot fit his upper body. There is no way to fine-tune it. Therefore, you must choose the correct frame based on your height to have room for fine-tuning.For a bicycle with a 26-inch wheel diameter, a height of 180cm is the most suitable size for a seat tube of 18 inches, 170cm is 17 inches, and of course, 160cm is 16 inches! The height of 150-160 can choose a frame of 14-15.5 inches. If you are taller than 180, it is recommended to try your friend's 18 to 21-inch frame in person (due to the same wheel diameter, the size of the frame under 160 and over 180 will start to deviate).700c frame wheel diameter road bike: top tube length 49 (+-0.5cm) suitable for riders with a height of 155 (+-5cm); top tube length 50 (+-0.5cm) suitable for a height of 160 (+-5cm); Top tube length 51 (+-0.5cm) is suitable for height 165 (+-5cm); top tube length is 52 (+-0.5cm) is suitable for height 170 (+-5cm) and top tube length is 53 (+-0. 5cm) is suitable for height 175 (+-5cm); the top tube length 54 (+-0.5cm) is suitable for the height of 180 (+-5cm). The above is the general recommended value. For those with short bodies and long legs, try not to exceed the recommended value.The frame is the most important backbone of the bicycle. Choose the right frame and cycling life is wonderful (it will be fine if you want to change anything in the future); if you choose the wrong frame, cycling will be frustrating. It is useless to choose an oversized frame, which is not a wise choice to increase the weight of the frame and reduce the handling flexibility.Mountain bikes are based on the subjective comfort of the individual riding. In addition, the horizontal angle of the high-span or low-span "up tube" (connected to the head tube to the seatpost) frame can be considered, so that the foot will not be allowed to land when the rider stops. Straddle down to the frame, and don't deliberately choose a high-span frame that is too small to cater to the lack of leg length. Choose the frame size that best suits your height and take into account the foot length. Choose a frame with a high or low top tube span, so that you can achieve the ultimate goal of "tailor-made".After reading it, there should be no problem with the size of the bicycle frame. Click here to buy a safe and comfortable frame.
Do you need a road bike?1. Road bikes can commute, but they are not good at commuting; road bikes can go for outings, but they are not suitable for outings; road bikes are a nightmare for long distances, road bikes cannot be parked casually, road bikes have too many skills, and road bike adjustments rely on With rich experience…2. Road bike is a piece of sports equipment, road bike sport is a hobby, and road bike hobby is a burden. You will enjoy the burning sensation of the diaphragm instead of the envy of others.This is not an article that encourages you to join the road bike circle. If you have the willpower, have the financial base, have time to exercise, and are interested in road bikes, then consider buying a road bike.What should I pay attention to before purchasing?1. I want to buy a road bike, but what kind of bike is called a road bike?① Reasonable geometric designBecause of the low riding posture on the road, the geometrical settings of the vehicle itself are extremely demanding. Incorrect body geometry and size are very easy to cause personal injury, and in many cases this injury will be considered as a fatigue symptom after exercise, waiting for you to find out, It's too late to regret.② 700c wheel diameter, tire diameter below 30cThe 700c wheel diameter is a follow-up standard, and the tire diameter below 30c can ensure low enough rolling resistance on the paved road.③ Drop handlebarThe purpose of the handlebar design is to ensure that the rider can adopt a low wind resistance posture and allow the rider to perform a variety of postures.④ Bicycle Brake/Shifter GroupsetsThe Bicycle Brake/Shifter Groupsets are a milestone in the development of road bikes. It reduces the rider's movement range when shifting, and does not have to leave the corners of the fingers to avoid accidents caused by operating errors.⑤ Self-locking pedalWithout self-locking fixation, many technical actions cannot be completed-such as rocking a bike and low-position downhill. and it is easy to cause danger in the open environment of the road race. Therefore, it is necessary equipment for road bike sports.2. What size bike should I buy?① For normal people, the simplest correspondence between height and frame is basically certain, and the fine-tuning of the body proportions depend on the seat tube and the stem.② The basic attribute to measure the size of the frame is the equivalent horizontal center to center length and the seat height (Center to Top) length. Among the two, the horizontal top tube is the most direct and important data. Due to the promotion of compression racks, many manufacturers currently do not directly indicate the size of the frame by the length of the horizontal up tube but use the label or the length of the riser to indicate it. When considering the frame, you must query its official website geometric information to obtain the horizontal upper tube data of each size.The following is a reference for height and frame size. Since the top tube settings of various frame levels are different, only the range options are given.<160cm: It is recommended to be the same length first…otherwise you can only choose a special children's road bike.161-165cm: It is recommended to have the same length and height first… Be sure to buy it. The horizontal top tube is 49-51cm.166-170cm: It is recommended to use a frame with a 50.5-52 horizontal up tube, and the maximum length should not exceed 52.5cm171-175cm: It is recommended to use a frame with a 52-53 horizontal up tube, and the maximum length should not exceed 53.5cm176-180cm: It is recommended to use a 53-55.5cm frame, and the maximum size should not exceed 56cm181-185cm: It is recommended to use a frame of 55.5-57.5cm, and the maximum size should not exceed 58cm186-195cm: It is recommended to use a 57.5-59cm frame, and the maximum size should not exceed 59.5cm>195cm: If you can't use a frame of about 59.5-60cm, you probably need to customize a bike… A finished frame with a horizontal top tube exceeding 60cm is very rare.The above is for reference only. The easiest way is to find a suitable place to do a fitting, but the fitting will change with the change of skills and physical conditions. If there is no fitting condition, you need to specifically consider which end your height is in the range. For example, if your height is 181cm, buying a 58cm equivalent frame is obviously prone to problems, but if it is 185cm, buying a 55.5cm frame may not be impossible. In addition, these reference data only need special attention on the first bicycle. When you constantly modify the bicycle settings, you will know what kind of bike geometry you need: large or small frame, layback seatpost or straight seatpost, the angle of the stem, the drop bar, and the reach of the drop handlebar… these experiences are only for individuals.The heights of some well-known cyclists are listed below, and the top tube dimensions of the frame and the equivalent level of the frame are just for viewing:Alexander Vinokourov: 177cm, Tarmac SL4, 537mmLance Armstrong: 178cm, Madone 6, 544mmDavid Zabriskie: 183cm, R5 VWD, 548mmDenis Menchov: 178cm, Aeroad CF, 560mmFabian Cancellara: 186cm, Madone 6, 560mm
For those who are just getting started with a mountain bike, and in order to let everyone better enjoy the fun of cycling, here are some tips about how to use derailleur correctly.After cycling for so long, it is found that most riders do not use the derailleur correctly, which causes unnecessary wear and tear of the chain and derailleur, and causes the performance of the derailleur to decrease after a short period of time! Now I will briefly introduce you to the reasonable use method of gear matching (27-speed mountain bike as an example): 27-speed bicycle has 3 chainrings, and there are nine cassettes behind it. It is generally considered that 3×9=27 so it is referred to as 27-speed The reasonable way to use the derailleur is to use the smallest chainring (1st gear) in the front and 5678 gears behind (as shown in the picture), the middle chainring (2nd gear) in the front, and (2, 3, 4, 5) in the rear. , 6 and 7 gears), the front is hung on the largest chainring (3rd gear), and the back is hung at 123 gears (as shown in the figure, the gears are 1.2.3.4.5.6.7.8.9 from small to large cassette). Will cause unnecessary wear and tear of the derailleur!Pay attention to some problems when using the front largest chainring. Try not to use the largest rear cassette when using the front largest chainring. This way, the use of front and rear shift will maximize the tension of the rear derailleur and the front derailleur, and the chain tilt will be more serious. Such use will shorten the life of the chain and the life of the derailleur, and the accuracy will also be reduced! There is also the smallest chainring and smallest cassette as much as possible because when this gear is matched, the twist of the chain is also relatively high. Not only is the chain tilted more severely, but the chain is also the loosest in this gear, and it is easy to bump Chain fight! So try to avoid using the largest chainring with the largest sprocket, and the smallest chainring with the smallest sprocket! !! When using the largest chainring, the cassette is generally used with 1, 2, 3, and gears. When using the middle plate, the cassette can be used with gears 2, 3, 4, 5, 6, and 7. When using the small disc, the cassette can be used with gears 5, 6, 7, 8, and 9. Using the derailleur in this way can greatly extend the life of the derailleur and its stable performance!When riding on an ordinary asphalt road, the front chainring (operated by the left finger) is fixed in the middle (or the largest chainring (first gear)). The rear chainring (operated by the right finger) is easier to understand. The smallest front chainring is only used when going uphill. How to choose the gear ratio of the rear chainring? This is determined by the number of pedaling rotations (the number of rotations of the front chainring (center shaft) in 1 minute). So how much rotation is more suitable? It varies according to foot strength, technique, and heart and lung function. Generally, 70～80rpm is more suitable.Note 1: The choice of speed change should be based on your own situation. For example, the middle chainring of the front gear is often used, or the largest chainring is often used. If the physical strength and foot strength are 30km/h, maybe outer is suitable? When the physical strength and foot strength are 20km/h, maybe the middle chainring is suitable? Within the range of compensation through the rear shift, choose the shift that suits you, and choose the speed and cadence that suits you.Note 2: 70～80rpm is the general standard, some people are more suitable for 70rpm, and some people rotate more than 90rpm. The important thing is not to increase the torque to the pedal but to rotate smoothly and briskly. Don't hurt your knees, and don't get too tired of your muscles. Use muscles as much as possible, and pedaling with efficiency and less fatigued is a good pedaling method.Pay attention to us, we will post more tips about riding.
1. Healthy breathing theoryThere is a lot of knowledge about breathing, and it is not so easy to discuss and study it. Different sports have different breathing characteristics. And some good breathing methods also need to be developed. Why focus on breathing? The combination of man and nature is here! I don’t understand qigong, but don’t talk about anything when you lose your energy. The same two people eat the same food, why is one tired after running 10 kilometers, while the other is still running for hundreds of kilometers? The reason is here, the efficiency of energy conversion is inseparable from breathing!To put it simply, only a sufficient oxygen supply can guarantee the most thorough material oxidation and energy release! The energy for muscle movement comes from the ATP substances stored in the muscles, but the amount of ATP is quite small, only enough to provide consumption for about 8 seconds. When it is used up, the blood sugar will be converted into ATP to supply the muscles Use, but there is a problem here, whether the oxygen is sufficient or not, if the oxygen is not enough, a large amount of blood sugar will only produce a relatively small amount of ATP (there are other ways to convert it into ATP). , a large amount of oxygen brought by a reasonable breathing method is especially important for us to ride to the summit. In addition, what is inhaled is irritating to the alveoli. Air pollution, dust, bacteria, and more can take a toll on your lungs. A runny nose is also a classic symptom of a respiratory infection. When you ride against the wind, the cold air goes straight down the respiratory tract and lung cavity, which has some reactions to the respiratory tract. Consider breathing through the nose. Don't make a big mouth, just open a small mouth. Nose hair and nasal cavity can filter the air and warm the air. This way the airways will not be irritated.2. Cycling breathing experience Breathing is just as important when it comes to cycling. In the past, I liked to ride fast when I first came up. After a certain distance, I was prone to abdominal pain. Later, I came to the conclusion that it was caused by breathing, and part of the outside air entered and mixed with the stomach. So for a while, I paid special attention to breathing with my stomach instead of my chest, and the result was much better. It is right to breathe through your mouth when riding, especially when you climb a hill, if you think about it, you can do it without your mouth. But Zhiqiu is not asking everyone to take a big breath of cold air immediately after eating breakfast, but to tell friends that if you ride on a flat road, normal nasal breathing can satisfy you, so you don’t need to take a big breath. Moreover, the mouth breathing I am referring to on a flat road is carried out under the premise that the mouth and nose are down, avoiding the limelight, and the abdomen is automatically contracted. When going uphill, you need to take a big mouthful of oxygen, and use your mouth and nose as much as possible (it’s a waste if you don’t use it). If it’s cold, it’s recommended to warm up your body before going out. It is enough to open the mouth naturally, and the tongue can be rolled up properly, which helps to heat the gas.3.Some "death ride" alpine symptoms will disrupt your normal breathing rhythm Climbing to a height of 4,000 meters is a normal phenomenon with red and swollen throats, swollen tonsils, and dizziness. The reason is simple: the air is thin, and breathing is needed to supply oxygen to the blood. At this time, under the necessary night drug conditioning, it is very effective to apply some Vaseline oil in the nasal cavity during the day.
Carbon fiber is something that bicycle riders love and hate. Carbon fiber bicycles have a noble name and a high price. However, they also have unknown aspects, such as being unrecyclable and environmentally unfriendly, and easier to break compared to metal frames. So what about the carbon fiber bike?The high price of carbon fiber bikes means that their glamorous appearance is not used to show off. In some aspects, the characteristics of carbon fiber are indeed more suitable for cycling than metal, such as lightweight and various ratios, as shown below:Of course, carbon fiber materials are also inferior. It can be seen that the weight-to-rigidity ratio of the materials in the picture is almost the same under the same mechanism. Even lighter carbon fiber materials are inevitably lost in rigidity to heavier metal frames, so the lightweight rigidity of the frame is not good. This of course is negative. The designers of the frame usually do some tricks on the structure, such as adopting a design that increases the pipe diameter and reduces the wall thickness to allow the power transmission area of the carbon bike frame. It is more rigid, which is also common on many metal frames, which can reduce weight and increase rigidity. This is also the reason why many metal frames have relatively large pipe diameters.Of course, there are disadvantages to this point. For example, aluminum alloy pipes will have problems in welding when they are drawn to a certain degree of thinness, and carbon fiber is the same. When it is thin to a certain degree, it will produce the opposite effect.Take a look at this carbon fiber cloth, it looks like a tuft of plastic cloth. Many riders will find out why this material does not have that kind of carbon fiber pattern. Like this one below.It turns out that the former is a single-direction carbon fiber cloth, and the latter is a real carbon fiber cloth. The K value of the woven carbon fiber indicates the number of carbon filaments in each bundle of carbon fiber. Of course, the bigger the better, because this is related to the production cost.It's like seeing the strength of carbon fiber only in the longitudinal direction of the fiber, so we have to weave these fibers horizontally and vertically. After layers of weaving, the strength of the carbon fiber material will gradually appear.Regarding the numerous numbers of carbon fiber, we can only "look at it", so how strong are the numerous models? This picture can be displayed very well. Inside, T and M are carbon fiber materials with two different characteristics.The production of carbon fiber frames is not as simple as rolling carbon fiber cloth into tubes and connecting them. Each manufacturer has its own characteristics for the production of carbon fiber tubes and frames. The manufacturing of the frame is very technical, which is why the carbon frame produced by the cheap foundry is quite different from the regular brand carbon fiber frame.So when buying a carbon fiber frame, please choose a regular brand frame, such as Trifox, click here to buy Trifox road frames and mountain bike frames
1. Lightweight and high rigidity. At present, the weight of high-end carbon fiber bicycles is generally lower than that of aluminum alloy and titanium alloy frames, and the rigidity is very large, which improves the pedaling efficiency of the rider and saves physical strength.2. Good fatigue resistance. The carbon fiber frame has super fatigue resistance, and the fatigue resistance test can reach more than 1 million times. Everyone knows a term: metal fatigue, any metal that has been used for a long time will have it.3. Good shock resistance and strong impact resistance. Vibration tests on beams of the same shape and size show that it takes 9 seconds for the aluminum alloy beam to stop vibration, while the carbon fiber composite beam only takes 2.5 seconds. The good damping of the composite material reduces the turbulence of the bicycle and improves the rider’s cycling comfort. Related tests show that the qualified carbon fiber composite material bicycle is 8 times that of the ordinary bicycle.4. Anti-corrosion. Compared with traditional metal frames, carbon fiber composite bicycles have unquestionable environmental resistance, acid, alkali, and industrial atmosphere, good performance, and no rust.
In winter, we often have to face the snow-covered ground and mountain roads, but this will certainly not stop enthusiasts from riding enthusiasm. There are some snow riding tips for cycling enthusiasts, unless you have the kind of snowmobile with particularly exaggerated tires, these tips must be useful to you.Adjust your mentality: First of all, you must realize that snow riding is much more difficult and slower than ordinary riding, especially when climbing a slope, you may need to go back and forth to go up the mountain smoothly. The best thing to do is to focus on the feet, your goal is to move forward a little bit, don’t rush it.Replace the appropriate pedals: Even if it snows heavily, many friends still ride bicycles. In the snow, you need to repeat the action of getting on and off the bike frequently. In this case, it is more convenient to use non-locking pedals. First of all, the flat pedals without locks are more convenient for clearing snow, and it also allows you to choose thicker winter boots. This is not only good for keeping your feet warm but also will not cause headaches like walking in locked shoes when you need to carry out many activities. . It is very important to know that it is very important to keep your feet warm in severe cold. Lower the tire pressure: You can control the tire pressure of your tires. If you ride in the snow for a long time, you can release more air. If it is the kind of road that is completely covered with snow, reduce the tire pressure to the lowest level. This applies to those friends who don’t have a special snowmobile, a little difference can produce two different results for riding and pushing. Smaller gears for better cadence: Riding in the snow usually means you don’t do aggressive moves like sprints and jumps. The suggestion is to choose a small gear ratio, sit well on the saddle, and maintain a relatively comfortable high cadence so that you can ride for a long time.Prepare for mountain climbing: On snowy roads, the riding conditions are usually more complicated, and only a small part of many routes are suitable for rushing downhill. Mountain climbing in the snow is a very special experience, and of course, there will be some special skills. It is recommended to control the center of gravity of the body reasonably. If the snow shell is relatively hard, the center of gravity of the body should be moved forward, so as not to damage the surface of the snow. If the snow is soft, the center of gravity of the body should be moved backward, so as to gain better power. In a word: true knowledge comes from practice!
If you want to buy a new bicycle, there are many factors that affect your choices, such as price, features, riding style, brand factors, and even painting.Sometimes the choice boils down to the choice of frame material. There are four common frame materials: steel, aluminum, titanium, and carbon fiber. Materials can affect riding and usage, so you need to know the key differences between different materials.Everything you need to know before buying a new bike. For many people, material selection is as important as accessories and prices, and different materials are suitable for different types of cycling. The frame will be the core of the new car, taking up the main budget, you need to choose wisely.The following analyzes the key characteristics of each material to help you make the right choice.1. AluminumAluminum is the most common material for road bikes, offering a more affordable price. It is also an ideal material for the frame, which can make rigid and lightweight frames. The aluminum frame has been treated unfairly for a long time, such as the cycling feels rough and uncomfortable.WHY BUY ONE: Within your budget, you want a light and hard frame for competition, or you want the best bike at the same price.2. SteelMany years ago, steel was the only frame material. Nowadays, steel frames still exist, which can provide smooth cycling, which is why touring bikes still prefer to use them. But steel will not be used in large-scale manufacturers now. In fact, it is easy to process, so it is often used by manual custom manufacturers. If you want to customize, steel is a good choice.WHY BUY ONE: If you don’t care about its weight, want a custom frame, and you like the smooth cycling quality3. TitaniumTitanium is a very satisfying material. It is comfortable and has a certain shock absorption capacity. At the same time, it is lighter than steel, stronger than aluminum, and will not rust. In fact, its surface can maintain gloss for a long time. But after so many years, titanium frames are still very expensive.Titanium can make high-performance racing bicycles, but can also be designed for long-distance cycling, providing very good comfort.Most titanium uses 3AL-2.5V (representing 3% aluminum and 2.5% vanadium) and 6AL-4V, which is the hardest grade of titanium and can be seen on many expensive frames. Because of its hardness, it is difficult to process 6AL-4V into seamless tubes. For example, rear derailleur hangers and head tubes are often cut.WHY BUY ONE: You want a long-life bike that is light and has smooth cycling.4. Carbon FiberFor many riders, they will not choose other materials except carbon fiber, which is the mainstream in the cycling racing world. Among these four materials, carbon fiber is the lightest and hardest, and it is also very expensive. However, the price of carbon fiber frames has dropped significantly in recent years.Carbon fiber is a very flexible material, giving designers a lot of room to play, and the shape of the tube is not restricted, for example, it can make an aero road bike.Carbon bike frames are completely different. There is a huge difference between cheap and expensive carbon frames. Different carbon fiber materials, different processing methods, and different factories will all have a big impact. Carbon fiber is relatively easy to design and control, allowing the frame to achieve a balance between various characteristics, even lightweight, comfortable, and rigidity.WHY BUY ONE: If you want the lightest and hardest road bike, or the aero bike, you have enough money to buy it.
The knee is the most vulnerable part of the body during exercise. Cyclists know that if the seat height is not adjusted correctly while riding, long-term riding will cause knee pain.Other sports are the same. Protecting the knee is a prerequisite for sports. About the knee, you must know that these knee joints cannot be repaired.In the traditional concept, mountain climbing and stairs are good aerobic exercises, which can help us exercise the muscles of the thigh and buttocks. At the same time, it can exercise our heart and lung functions.But many famous orthopedic experts reminded me: climbing stairs and mountains is the "stupidest sport."Climbing stairs or climbing a mountain is a weight-bearing exercise, and the joints below the waist must bear the weight of your body, especially the knees. When the body climbs up the steps, the weight on the knees will instantly increase to about 4 times the usual.Take a person weighing 60 kg as an example: when walking on a flat road, each knee bears 60 kg. When climbing stairs or mountains, the knee load instantly becomes 240 kg, which is equivalent to carrying a piano on each knee. Moreover, the faster the speed, the greater the pressure on the knee.Besides, this kind of wear on the knees is irreparable! If the wear is too severe, only the joint can be replaced!The life span of the knee joint is only 60 yearsOn the one hand, we need to exercise the muscles of the thighs and buttocks. But on the other hand, we can’t hurt the knee joint as the price.Because the lifespan of the knee joint is determined by genes, most of which are 60 years, overuse will aggravate its wear and tear, and it cannot be repaired.But experts explained that it is not difficult to solve this problem. We only need to change our exercise habits to extend the life of the knee joint:1. Don't run or skip rope on hard concreteStrenuous exercise on hard ground, such as squatting, leaping, running, and skipping rope, will increase the wear on the kneecap. Especially when you squat down and then stand up, the wear on the joints is greatest.Articular cartilage is about 1 to 2 millimeters in length, and its role is to cushion pressure and protect bones from rupture. If you have to exercise on a hard floor and bounce back under the super reaction force, it will cause considerable damage to the joints and bones. It is recommended to exercise in the rubber sports field.2. Reduce climbing, climbing, and other sports after 50 years of ageWhen climbing mountains and stairs, the knee joints will be under pressure 3 to 4 times more than their body weight.Especially after the age of 50, people’s knee joints will be somewhat worn out. At this time, such exercises should be reduced. For some friends who have suffered knee joint injuries after the age of 40, pay special attention.Orthopedic experts said: Climbing stairs or climbing mountains does have many advantages such as enhancing cardiopulmonary function and burning calories, but the disadvantages are also great, so the gains outweigh the losses. It can be replaced with a walk.The most suitable exercise for the knee joint: swimming, cyclingFor ordinary people, the most beneficial exercise for joints is swimming. In water, the human body is parallel to the ground, and all joints are basically load-bearing.People with chronic diseases such as diabetes and high blood pressure swim more, which is good for the whole body. In order to achieve the purpose of physical exercise, you can choose swimming, cycling, gymnastics, and other light-bearing exercises.(Buy the most comfortable mountain bike or road bike)Knee rehabilitation: the most suitable exercise methodWhether you have knee discomfort or not, this exercise will suit you. Because of this exercise: no need to go out, no equipment, no damage to the knee, and exercise to the knee!1. Find a chair that can be backed, sit with your hips back, and lean against the back of the chair. Put your hands behind the chair and cushion your back.2. Put a bath towel under the thigh. You can also bundle several bath towels and towels together, as long as they are thick enough and tied firmly, the purpose is to raise the knees.3, sit upright, back straight, feet hanging down, and sway naturally in tandem. Don’t need to swing too much, just shake it easily!This trick seems very simple, but it is very helpful for strengthening the knee.People with old knee injuries or foot pain can use a healthy foot to drive the painful foot. The healthy foot supports the painful foot while shaking back and forth naturally. This is equivalent to rehabilitation and can gradually restore the knee to health.
