1. The correct riding method of spinning bicycles
Spinning bicycles have always been a popular exercise in gyms. Methods and techniques, let’s sort out the spinning tutorial for you:
1. Preparations
(1) Adjust the seat height: when using a spinning bike Before, you need to adjust the seat height. Stand on one side of the spinning bike and adjust the seat height to be parallel to your hips. Then sit on the saddle and test to make sure the knee flexion is between 30° and 40°. If the saddle is too low, it will put too much force on the knee joint, which can cause knee discomfort. In addition, if the seat is too low, it will affect the pelvic angle, put pressure on the lower back, and cause discomfort in the waist and buttocks; if the seat is too high, it may lead to strained hamstrings and inflammation of the Achilles tendon. and lower back pain.
(2) Adjust the height of the handlebar: Make sure that the height of the handlebar is slightly higher than the seat, and make sure that the distance from the front end of the seat to the handlebar can just put down your forearm and the entire palm. Distance is the most appropriate. If the handlebar is too low, too much force will be used on the shoulders, arms and wrists, which will burden the shoulder and wrist joints, causing unsuitable pain; if the handlebar is too high, it will make the lower back stand. Straight, core muscles cannot be exercised, and extra strength is required in the legs, which will tire the legs faster and reduce exercise efficiency.
2. Cycling articles
(1) During the riding process, keep the forefoot position on the pedal, so that the calf can be effectively exercise.
(2) Riding postures: There are four riding postures for spinning bikes, which are classified according to the degree of difficulty: seated flat riding, seated climbing, standing flat riding, and standing climbing. Different exercise postures can be used in different exercise stages:
a. Sitting flat riding: This is the easiest way to ride a spinning bike. It is used in the warm-up, aerobic fat-burning, and Aerobic exercise is the main exercise, which is a relatively mild posture. It is recommended to perform a 10-20-minute seated flat riding warm-up before each exercise.
b. Seated climbing: On the basis of seated flat riding, move the center of gravity forward, put the body down, but also strengthen the exercise of the hip muscles and leg muscles, and make the core muscles properly Relax.
c. Standing flat riding: It is an advanced version of sitting flat riding, which can enhance the fat-burning effect of aerobic exercise, further improve cardiopulmonary function, and exercise lower limb muscles more effectively.
d. Standing position climbing: The most difficult riding position requires trainers to have certain riding experience. You need to move your weight forward while maintaining a standing position, which is a very effective exercise for the quadriceps of the thigh and the triceps of the calf.
(3) When exercising with a spinning bike, the switching and combination of different sitting postures can not only effectively combine aerobic exercise and anaerobic exercise, improve the effect of fat reduction and muscle building, but also make the core. Muscle groups and leg muscles get a certain rest to further improve the exercise effect.
3. Stretching articles
Stretching after exercise can protect ligaments, relieve muscle tension, reduce muscle compression, promote blood circulation, and allow the body Recover faster. The specific stretching actions are as follows:
(1) Sitting posture hip stretching: keep the sitting posture, make sure the back is straight, the legs are straight forward, the feet are placed on the outside of the knee joint of the other leg, and the hands are Stretch your knees back and feel the external stretch in your back and hips.
(2) Pigeon Hip Stretch: Start in a push-up position, pass one leg inside the other, place the ankle on the ground, move the hip to the ground, and bend the leg to lower the back , stretch the inside of the hip joint.
(3) Thigh quadriceps stretch: Bend the knee on one side, hold the foot with one hand, and stretch the foot toward the buttocks.
(4) Stretching the inner thighs: Separate your feet in a lunge shape, with your toes forward, bend one knee joint, move your body’s center of gravity forward, and stretch the inner side of one leg.
(5) Calf stretching: Stand with feet one in front and one behind, keep the knee joint of the back foot straight, and the heel does not leave the ground. Lean your hips forward and feel a stretch in the calf of your back foot.
Second, how to ride a spinning bike to exercise better
Whether it is for fitness exercise or weight loss, spinning bikes are more popular among fitness equipment Welcome, in the process of using spinning bike training, pay attention to the method to make the exercise effect better:
1. Reach fat loss heart rate
Riding dynamic When cycling, ride for 5-7 minutes at 60% of your limit speed, and measure your pulse every minute with a heart rate monitor, so that your heart rate is in the best fat-burning heart rate range, which can help you burn faster and better. fat.
2. Pay attention to the correct riding style
The correct riding style for a spinning bike is: lean forward slightly, straighten your arms and tighten your abdomen , Using the method of abdominal breathing, the two legs and waist are parallel to the beam of the car, the feet should not be out of the way, and the knees and hips should be coordinated. There are four coherent movements in a spinning bike, including stepping, pulling, lifting, and pushing.
3. Appropriately use fancy riding methods
If you often use the basic riding method of spinning bicycles, the exercise part will be relatively fixed, and the weight loss effect will also be reduced. Not so good. After mastering the basic riding methods, you can try some trick riding methods of spinning bicycles to get more full exercise for your body:
(1) Pedal up and down alternately with both feet. Riding a bike by walking uphill is like a space walk, and this exercise is a great exercise for the quadriceps on the front of the thigh.
(2) Parallel 360-degree circular pedaling with both feet at the same time. Turn the bike’s “function switch lever” to multi and start multi-function pedaling. The direction of the feet is the same, and the circular pedaling is performed at the same time, which can fully exercise the hamstrings and lower abdominal muscles on the back of the thighs.
(3) Rest with one foot and pedal up and down with the other foot. In this way, the muscles of one side of the waist can be trained in a targeted manner.
4. High-Intensity Interval Riding
When exercising on a spinning bike, first use a moderate-to-slow speed for 1-2 minutes, and then use 2 times Ride fast left and right for 2 minutes, then ride at medium and slow speed, and finally use fast cycling for alternating cycle exercise, so that the exercise effect is better.
5. Cycle and gradually increase the amount of exercise
The amount of exercise on the spinning bike should be controlled well, and it should not be full as soon as it comes up. First, find the frequency that suits you Then slowly increase the amount of exercise, the average person’s spinning frequency per minute is about 60-80 times.
6. Control the exercise time
Generally, it takes 20-30 minutes to exercise to effectively burn fat, and about 45 minutes is Better; in addition, keep exercising, make sure to exercise 3-5 times a week, and it is best to do a complete set of spinning training each time.
7. Work out with other equipment
After spinning on a spinning bike, you can choose some exercises that can exercise thigh muscle strength, shoulder strength and side Waist and other equipment exercises, such as rowing machines, bench presses, etc., exercise better muscles.
