Because the thigh is the center of rotation, special attention should be paid to being pulled.
Try to separate your legs as far as possible, bend your left knee, squat down on your upper body, shift your center of gravity to the left, fully extend your right leg, pay attention to your toes leaning forward, feel the tension in your inner thigh muscles, then hold for 5 seconds, and then change your legs.
You can also do leg stretching with the help of instruments. Hold the handlebar with both hands, lift the left leg and put it on the beam of the bicycle, stretch the right leg backward, lean forward slightly, move the ligaments and muscles of the leg, and then change legs.
Transverse waist extension
When a simulated bicycle passes through an emergency corner, the upper body should sway from side to side, and the center of gravity should be controlled by the strength of the waist, so as to continue to ensure that the waist is easily injured on the bicycle.
You can do a set of simple movements, keep your body straight, keep your lower body still, and twist your upper body 90 degrees; You can also do lateral waist stretching, with your legs shoulder-width apart and your arms raised above your head to ensure that your body is on the same horizontal plane and your upper body bends to the right. Do it five times per side.
Shoulder pressing
In view of the fact that the whole body leans forward slightly when riding, the pressure on the shoulder joint is very great, so it is necessary to stretch the shoulder joint. Hold the handlebar with both hands, separate your legs, lean forward, and keep your body as close to the ground as possible.
Bicycle exercise
Just adjust your sitting posture, follow the coach and set off under the light and music rendering. The easiest way to ride a bike is to walk rhythmically. According to the shape of the handlebar, it is divided into four handlebar positions, and the abdominal oblique muscles, back width and arms are exercised step by step.
upward
Turn the weight control button to increase the strength borne by the legs. At first, the upper body leans forward, and then the whole body needs to leave the seat to make the wheels turn. This weight control is very important. Don't let the pedal move with your legs. Instead, we should take the initiative, fully grasp the rotating speed of the metal wheel, and concentrate our strength on the thighs. I feel that the muscles of the buttocks and back are also very nervous and struggling at this time. The legs are almost straight, reducing the burden on the knees, and the focus of exercise is on the muscles of the thighs and calves.
A downward slope
To create the feeling of downhill, you can adjust the weight control button to the lightest, and there is basically no burden on your legs. Step on the pedal easily, leave the handlebar with your hands, keep your upper body straight, and spread your hands as if to embrace the breeze. Usually the music is softer at this time, so try to reduce the intensity of exercise.
bend
The upper body must cooperate with the legs to achieve the overall effect of reducing fat. When simulating a sharp turn, hold the handlebar with both hands, lean out to the left and right sides, basically shift the center of gravity of the body, and control the amplitude of the upper body with waist strength.
2. What must I know about the theoretical knowledge of spinning in the gym?
Spinning is really tiring, at least I can last 10 minutes at most. Exercise is to insist on Pilates, especially thin abdomen. After I finished practicing, my abdomen ached, but my movements were large and fast, so I didn't insist on yoga. Now I practice yoga again. Personally, I feel good and comfortable after practicing, and yoga can stretch muscles to prevent thickening and exercise. Put your hands on the armrest. Be careful not to put the weight of your body on your hands, as long as you can keep your body balanced, otherwise it will affect the effect. I usually hold it gently with three fingers. Try to make my thighs, abdomen and buttocks use strength as much as possible, because these three parts are the targets of spinning. Give yourself dynamic music and step on the rhythm of music. Changing this speed and slope for more than 4 minutes will make my body very energetic.
3. Seek the precautions and knowledge of spinning bike.
1 I need something to eat about an hour before the cycling class.
But don't eat too much. It is best to do some warm-up exercises 20 minutes before the start of cycling class.
When riding, the resistance should be in place. According to the requirements of the coach, adjust the resistance strictly according to the requirements of the coach.
The resistance is too small. On the surface, it seems that the wheel is turning very fast. In fact, the exercise effect is greatly reduced, which has serious side effects on the knee joint.
Especially when a standing cyclist holds two or three positions. It has a great influence on the knee joint.
Don't shrug your shoulders when the first, second and third riders ride. Shoulders should droop naturally.
When the rider holds three positions in a standing position, don't put the center of gravity too far ahead, and keep his hips directly above the seat. 6 when riding, step on the whole foot, not just the forefoot.
7 If you feel unwell, don't force it, but inform the bicycle instructor in time. Don't hold your breath when riding standing. When you feel tired, take a deep breath and exhale rhythmically.
4. Correct use of spinning bike
Training method of spinning bike:
For first-time users, you can refer to the following methods for practice:
Step 1: Divide into three groups:10min cycling → rest →10min cycling → rest →10min cycling → rest.
Step 2: Divide into two groups:15min cycling → rest →15min cycling → rest.
Step 3: Divide into two groups and gradually increase the time of each group, that is, the riding time starts from 15 minutes and gradually increases to 20 minutes, 25 minutes and 30 minutes.
Step 4: Ride for 45 minutes at a time. After fully adapting, you can increase the difficulty by increasing the resistance and pedaling frequency.
Practice frequency: train at least three times a week.
Proper selection of equipment can enhance thigh muscle strength, side waist and shoulder strength for exercise. Rotation has relatively high requirements for these body parts, which are easy to be injured, so warm-up exercises and corresponding equipment exercises for these parts are essential.
If you want to lose weight, you should practice with some equipment, and at the same time, after each rotation, you should do some stretching exercises similar to yoga.
1. It is recommended to go to a large local gym. They have a professional spinning room, where they can experience it for a few times, learn from the coach and exercise at home after getting the right guidance.
2. Find all kinds of rotating CDs on the Internet. The most famous course CD should belong to JOHNNY G's spinning course in America. Exercise through videos and music.
3, because of the intensity of exercise, there is no need to step on it every day, 2-4 times a week is enough. However, it needs to persist for 40-60 minutes each time, and the resistance difficulty is high or low, simulating the movement in different natural environments. Step by step.
5. Essentials and precautions for spinning cycling.
Riding action:
Before the spinning activity, besides doing some low-intensity exercise, there will be a targeted warm-up plan in the formal class. Knees that are prone to injury, thighs that are prone to fatigue, and waist should be highly valued. The following operations must be completed:
1. Leg stretch
Because the thigh is the center of rotation, special attention should be paid to being pulled.
Try to separate your legs as far as possible, bend your left knee, squat down on your upper body, shift your center of gravity to the left, fully extend your right leg, pay attention to your toes leaning forward, feel the tension in your inner thigh muscles, then hold for 5 seconds, and then change your legs. You can also do leg stretching with the help of instruments.
Hold the handlebar with both hands, lift the left leg and put it on the beam of the bicycle, stretch the right leg backward, lean forward slightly, move the ligaments and muscles of the leg, and then change legs.
2. Side waist stretching
When a simulated bicycle passes through an emergency corner, the upper body should sway from side to side, and the center of gravity should be controlled by the strength of the waist, so as to continue to ensure that the waist is easily injured on the bicycle.
You can do a set of simple movements, keep your body straight, keep your lower body still, and twist your upper body 90 degrees; You can also do lateral waist stretching, with your legs shoulder-width apart and your arms raised above your head to ensure that your body is on the same horizontal plane and your upper body bends to the right. Do it five times per side.
Press the shoulder
In view of the fact that the whole body leans forward slightly when riding, the pressure on the shoulder joint is very great, so it is necessary to stretch the shoulder joint. Hold the handlebar with both hands, separate your legs, lean forward, and keep your body as close to the ground as possible. Just adjust your sitting posture, follow the coach and set off under the light and music rendering. The easiest way to ride a bike is to walk rhythmically. According to the shape of the handlebar, it is divided into four handlebar positions, and the abdominal oblique muscles, back width and arms are exercised step by step.
uphill
Turn the weight control button to increase the strength borne by the legs. At first, the upper body leans forward, and then the whole body needs to leave the seat to make the wheels turn. This weight control is very important. Don't let the pedal move with your legs. Instead, we should take the initiative, fully grasp the rotating speed of the metal wheel, and concentrate our strength on the thighs. I feel that the muscles of the buttocks and back are also very nervous and struggling at this time. The legs are almost straight, reducing the burden on the knees, and the focus of exercise is on the muscles of the thighs and calves.
downward slope
To create the feeling of downhill, you can adjust the weight control button to the lightest, and there is basically no burden on your legs. Step on the pedal easily, leave the handlebar with your hands, keep your upper body straight, and spread your hands as if to embrace the breeze. Usually the music is softer at this time, so try to reduce the intensity of exercise.
bend
The upper body must cooperate with the legs to achieve the overall effect of reducing fat. When simulating a sharp turn, hold the handlebar with both hands, lean out to the left and right sides, basically shift the center of gravity of the body, and control the amplitude of the upper body with waist strength.
7. Taboo behavior
1. One of the taboos: using load-bearing equipment on bicycles?
Lifting weights in the car is ineffective and unsafe. It is most effective to train the weight of exercise muscles in a stable state. Taboo 2: Ride with one hand or open with both hands? When standing or jumping, you may be seriously injured; When climbing in a sitting position, it will cause uneven stress on the waist.
2. Taboo 2: Toe down when riding a bike?
It can cause inflammation of joints and numbness of feet. When pedaling, your feet should be parallel to the ground and placed in the center of the pedal.
3. Taboo 3: No resistance at all?
Pedaling without resistance wastes exercise time, and pedaling without resistance can also cause sports injuries at high speed.
4. Taboo 4: This action of retreating will loosen the pedal, which may cause injury when the pedal falls. Studies have proved that backward and forward use the same muscle group and consume the same calories, so backward has no advantage.
5. Taboo 5: Use the grip when sitting?
It may lead to excessive bending of hip joint and spine, leading to low back pain. When you need to look up, this grip is easy to cause neck strain.
6. Taboo 6: Stretch your feet on the handlebars?
Maybe most people don't have enough flexibility to stretch their feet on the handlebars.
6. What is the theoretical knowledge of spinning in the gym that I must know?
Spinning originated in the United States and is a popular aerobic exercise in gymnasiums.
With music and lighting, athletes imitate various sports, such as climbing mountains and riding bicycles quickly, which is very interesting. The biggest feature of rotation is that you can immediately release the energy stored in your body for a long time, resulting in a sense of accomplishment.
A cycling course lasts for 45 minutes, with warm-up in the first 5 minutes; In the 35-minute main training, the coach will adjust the resistance and revolutions of the car according to the individual manpower, simulate the movements of going up and down the hill and walking in place, and consume a lot of fat while exercising endurance; The last five minutes of relaxation exercises make the lines look better. Such a class can consume 400-500 calories, which is equivalent to running for an hour and a half. It can not only reduce fat, but also improve heart and lung function.
But not everyone is suitable for spinning to lose weight. The coach of the fitness club introduced that for members who are training for the first time, they should first test their physical fitness and determine the exercise time and specific methods according to their physical reactions.
He believes that riding requires strong leg strength, and suggests that members have a month's exercise experience before training, otherwise the cardiopulmonary function and legs will not be able to stand this kind of strong exercise. In many gyms, you can see a kind of sports equipment that looks like a bicycle. This bicycle named Spinning is very user-friendly and can be fine-tuned according to everyone's own characteristics, including handlebars, seats, pedals and resistance.
The safety foot cover is always fixed on the pedal, and the safety factor can be absolutely guaranteed. Rotation has its own music arrangement, following the rhythm of dynamic music and adjusting resistance. Under the guidance of the coach, from simple to complex, all muscles including arms, abdomen and chest are doing work.
The coach said that rotation has a significant effect on the improvement of cardiopulmonary function. Burn a lot of body fat every hour on average. A 45-minute spinning class will burn 400 to 500 calories, which is equivalent to running for an hour and a half. It also has a good shaping effect on hips and thighs.
Many people in class are white-collar workers in office buildings. The reasons for coming to the spinning class are also different, some because they usually want to vent their work pressure; Some want to lose weight, and spinning is the best; There are also some foreigners who often attend this course when they are in their own country.
In foreign countries, a spinning class is 60 minutes, but because China has just started, the time is still 45 minutes. After a class, although I survived, my whole clothes were soaked.
It turns out that sweating is very comfortable and happy. In my opinion, spinning has another special place, that is, it is very exciting.
Equipment exercise is boring. Although you can stare at the TV screen or listen to music on the treadmill, after twenty or thirty minutes, even if you still have the strength to run, sometimes you don't want to persist because of burnout. But rotation is different. In the fast pace, when you ride for half an hour, you will feel more and more powerful, and you will burn calories and fat in a happy atmosphere.
7. What are the precautions for practicing rotation?
Precautions for practicing spinning: (1) If it's the first time to take a spinning course, you can set the goal to stick to it.
Gradually increase the intensity according to your own situation. (2) Correct bicycle setting is very important. Too low a seat position can cause knee pain and other injuries.
Before you start pedaling, be sure to ask the coach to guide you on how to set up your bike correctly. (3) Because the gears of the bicycle are round, the correct riding skill is to pay attention to the whole circle with the pedal.
(4) Most people are used to pedaling again when riding a bicycle, and they like to pedal hard when they bend down and rest. In fact, stepping on the pedal will weaken the strength of the muscle tissue of the legs, calves and biceps femoris, and the force transmitted when riding a bicycle will be reduced, so the thighs are particularly prone to fatigue, so the force should be uniform.
8. Does the spinning bike have any seven movements?
Wild animal spinning believes that fancy spinning has these actions:
First, the arm
1, forearm stretching. Right hand straight forward, five fingers down, palms outward. The left hand grabs the finger of the right hand and gently pulls it in the direction of the body, feeling that the forearm stops swelling, and the left hand is reversed.
2. Stretch the outside of the arm. Straighten the right arm, put the left hand on the outside of the elbow joint of the right arm, and drive the right arm to the left of the body. Finally, press your right arm on your chest, and feel the pain in your arm stop, but the left side is the opposite.
3. Stretch the inside of the big arm. The right arm bends backwards from top to bottom, the left hand grasps the elbow joint of the right arm, and the fingers of the right hand extend as far as possible to the lower part of the spine. I feel that the pain in the inner side of the big arm stops, but the left side is the opposite.
Second, shoulder stretching.
Just turn your shoulders back and forth four or five times.
Third, back stretching.
Cross your hands, bow your head and chest, and straighten your arms forward.
Fourth, chest stretching.
Put your hands behind your back, hold your head high, and stretch your arms back.
Fifth, abdominal stretching
Cross your hands above your head and stretch your arms upward with your breath.
Six, the neck
Put your right hand on the left side of your head and gently press your head to the right. At the same time, your left shoulder sinks, and the left side is the opposite. Then put your hands behind your head and gently press your head down.
Seven, waist and back
Keep your body straight, keep your lower body still, twist your upper body 90 degrees to the right, and then turn left. Static stretching on each side for ten seconds.
Eight, legs
1, lunge leg press, the simplest method.
2. Hold the handlebar of the wild animal rotating bicycle, put the right leg on the beam of the bicycle, open the knee of the left leg outward, do squat posture, and stretch the muscles behind the thigh of the right leg, and vice versa.
3. Stretch the front thigh muscles. Hold the handlebar with one hand, and grasp the root of the right leg and calf with the left hand from behind, and pull the leg back and up, with the body upright and the left leg opposite.
4. Stretch the lateral thigh muscles. Hold the wild animal spinning bike with both hands, bend your right leg, put it on your left knee, squat down with your left leg, keep your body upright, and feel the pain on the outside of your thigh stop, and vice versa.
5. Stretch calf muscles. If the rear frame of the car is tilted, hold the seat with your hands, step on the frame with your right palm, straighten your legs, stand up straight, and send your hips forward to stop leg swelling, and vice versa.