Spinning is very popular and can be seen in the gym or at the home of friends who like sports. Here are the spinning cycling skills I shared. Let's have a look.

1, keep the upper body stable.

When riding a spinning bike, the upper body should take the core muscles as the main axis and the thighs and buttocks as the center of gravity to maintain stability, and it should not be skewed or twisted when pedaling. Science has proved that this is the most effective way to output the strength of both legs.

2. Hands and back bend naturally.

When riding a spinning bike, your back should bend forward naturally and not stand upright and stiff. If you continue to maintain bad posture, it may lead to long-term low back pain. In addition, usually do more waist stretching to increase softness and stability, which is helpful for the performance on spinning bike. At the same time, your arms should bend naturally when riding. If the hands or shoulders are stiff when riding, it may cause pain due to improper wrist and elbow force, and the arm posture will also affect the angle of waist flexion.

In outdoor cycling, some people may try their best to raise their necks to pay attention to the road ahead when riding, resulting in excessive stress on their shoulders and necks, which leads to tight and sore muscles. You should relax your shoulders and neck, keep your perspective in front of the front wheel, and look at the road ahead from the corner of your eye.

3. Step on it with your forefoot.

The sole of the spinning bike should be placed in a suitable position to achieve complete and efficient output, which will increase the speed and stability of the spinning bike. The correct way is to step on the inside of the pedal with the largest area of the sole behind the toe, and step on it with the forefoot instead of the arch. In this way, the main muscles around the thighs can be used correctly. If you wear professional riding shoes, the shoes can stably fix the soles of your feet on the pedals to avoid slipping.

Step 4 keep going in circles

The pedaling action will present a cycle. If the pedal of spinning bike can draw a more circular angle, the pedaling efficiency will be better. With good movements, you can make full use of your physical strength in future training, long-distance rotation or competition. Draw a perfect circle with your feet in proportion to the clock as follows:

1) Step on the pedal of the spinning bike at one o'clock and at five o'clock.

2) When the pedal of the spinning bike is located at five o'clock to seven o'clock, the pedal reaches the lowest point, and the foot can be relaxed and lifted, and it is not allowed to step down hard.

3) naturally pull the pedal of the spinning bike back from seven o'clock to one o'clock along the strength of the other foot.

The above action is the perfect right circle. If it is oval, it will make the rider's hips move on the cushion, which is not conducive to stability and physical consumption. This may be because the seat position is too high or too short, and the legs need to be excessively straight or flexed; It may also be that the step is too deep, and the pedal is at five o'clock, and it is still very hard.

Extended reading: the benefits of rotation

Spinning in the gym has many advantages. Spinning can improve our sports ability and effectively improve our physical fitness. There is a study comparing the physical state changes of male and female college students before and after the 16 week spinning course. The results show that the weight, waist circumference and body fat of both men and women are obviously reduced, and the percentage of body fat is the most obvious, which shows that the fat reduction effect of spinning bike is very significant, and the thigh circumference of women is also reduced by more than 1cm, so female friends can ride spinning bike with confidence.

In addition, the indexes related to cardiopulmonary function and exercise endurance have obviously increased, which also shows that rotation can effectively improve athletes' physical fitness to a certain extent.

Spinning bike is an exercise bike, not a lady's bike.

I have seen many people riding spinning bikes in the gym. The biggest problem is that they ride like ordinary ladies' cars.

The design idea of ordinary bicycles is to satisfy the feelings of ordinary people as much as possible. Because quadriceps femoris is the most favorable muscle group in the whole body, ordinary bicycles focus on making quadriceps work together, which can not only make you ride faster and burn more fat, but also make your exercise more endurance in the long run.

;