Three misunderstandings to be avoided in the correct use of spinning bike?

1. Spinning bike is simple, but in order to get better slimming effect, it still needs to be combined with correct use and reasonable fitness plan. The following Maibao and fitness experts will tell you about the correct riding posture of spinning bike, warm-up stretching before and after riding, three kinds of flywheel movements: sitting flat, standing running and standing climbing. ?

Reminder before riding: Pay attention to wearing sports shoes or hard-soled shoes when riding a flywheel, and it is not recommended to wear air-cushion shoes, so as not to hurt your ankle due to impact. ?

When riding, aim the widest part of the pedal at the belt on the pedal, which is helpful to apply force correctly when pedaling. In a pedaling posture, the plumb line of the front knee is aligned with the center of the pedal, and the distance from the seat cushion to the handle is correct. The height of the chair is about as high as his hip bone. When you step on the lowest point, your knees should bend slightly. If your knees are completely straight and your hips shake when you step on them, it means that the chair is too high. ?

Does static stretching warm up not cramp?

1, put your right foot on the ground and hook the pedal as much as possible. Imagine sitting your hips backwards, pressing your upper body forward, feeling the stretch on the back of your right leg, putting your hands on your waist to keep balance, and changing your feet after 10 seconds. ?

2. Bend your knees with your feet and rest your right ankle on your left thigh. Imagine the way the hips sit back, drive the upper body forward, pay attention to the level of the hips on both sides, stretch the outside of the right thigh, and stop 10 second.

3. Stand with your left foot, hold your right ankle with your right hand, get as close to your hips as possible, and stretch your front leg muscles for 10 second. Basic actions of correct riding posture Sit on a flat-bottomed chair. After adjusting the handle to the correct height distance, put your hands in the center of the handle easily, imagine the feeling of walking in the park, and step in circles in three ways: "step, drag and pull". Pay attention to your feet. It is not recommended to stand on tiptoe when stepping to avoid cramps.

Don't step on the eight characters, so as not to cause sports injury. Advanced Action Standing and Running Imagine, as if you were running, taking off the flywheel. Sit back with your hips and let your upper body lean forward slightly. You feel the right position when you step on your hips and thighs. Hold the handle and leave the sitting position slightly. Step on it and pay attention not to twist the upper body, so that you can exercise the lower body correctly. Don't throw your upper body too stiff or too forward, so as not to concentrate pressure and hurt your knees. Strength training: Climb in a standing position and trample in a standing position similar to your body, but holding your hand at the highest position can use your body weight to help you have stronger resistance to trampling. You should still pay attention to sitting your hips backwards and pressing your upper body forward naturally. Raise the resistance and imagine a riding action to climb to the top of the mountain. ?

Anti-ache after upper body stretching and riding

1. Put your hands back and stand up to the top of your head 10 second, then bend left and right 10 second. ?

2. Stretch forward with hands folded, knees bent, upper body arched, and back stretched 10 second. ?

3. Put your hands behind your back 10 seconds, feel your chest open, and clamp your shoulder blades to increase your stretching. People who are used to hunchback suggest strengthening this action. ?

What are the three most common misunderstandings of exercise bike fitness?

Myth 1: posture?

The wrong riding posture not only affects the exercise effect, but also easily causes harm to the body. For example, legs out, nodding and bowing are all incorrect postures. The correct posture is: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, keep your legs parallel to the beam of the car, keep your knees and hips in harmony, and pay attention to the riding rhythm. ?

Myth 2: Action?

It is generally believed that the so-called pedal means that the foot steps down and the wheel turns. In fact, the correct pedaling should include four coherent movements: pedaling, pulling, lifting and pushing. First step on the sole of the foot, then retract the calf, then lift it and finally push it forward, thus completing a pedaling cycle. Pedaling with such rhythm can not only save physical strength, but also improve speed.

Myth 3: Speed?

Many young people are eager to ride fast, such as riding 50 kilometers at once, not riding long distances, and only pursuing speed and strength in exercise. This is actually very harmful to the body. In severe cases, there will be water in the knees. The amount of exercise, frequency and intensity are the three principles of exercise. Beginners are advised to find the right frequency before increasing the amount of exercise. Ordinary people pedal about 60 to 80 times a minute. Every ride requires at least 20 minutes of high-frequency and low-speed warm-up (that is, more laps and less effort) to make your body sweat slightly.