Illustration of the correct riding posture of sitting posture and flat pedaling of rotating bicycle
1. After the chair and the handle are adjusted to the correct height distance, put your hands in the center of the handle easily;
2. Imagine the feeling of walking in the park, and constantly use the three ways of "stepping, dragging and pulling" to draw a circle and trample;
3. Be careful not to open your feet. It is not recommended to stand on tiptoe when stepping on them to avoid cramps.
Special attention should be paid when pedaling spinning, and the knees should not be in the shape of an outer figure or an inner figure, so as to avoid unnecessary sports injuries and physical changes.
Stand flat and ride.
1. Sit your hips back and let your upper body lean forward slightly naturally. When you step on it and feel the power on your hips and thighs, you basically have the correct position of power.
2. Hold the handle slightly away from the sitting position, step on it and pay attention not to twist the upper body too much, so that you can exercise the lower body correctly.
When doing this position, you can imagine that the flywheel of the spinning bike is taken away and you are running on the treadmill. In addition, avoid the upper body being too straight.
Stand and climb
1. You only need to hold the handle at the top of the spinning bike for standing and running.
2. You can use the strength of the abdominal muscles to trample, but you should still pay attention to the hip sitting back, and the upper body naturally presses forward slightly.
3. Raise the resistance and imagine a ride to the top of the mountain.
The benefits of cycling 1, pleasant mood
Proper exercise can secrete a hormone, which makes you feel happy and cheerful. According to experience, we know that spinning can produce this hormone.
2. Overcome heart disease
Bicycle is one of the best tools to overcome heart function problems.
Regular spinning exercise has a strong effect on our heart. It can make our blood flow faster and is very beneficial to health.
In addition, habitual cycling can enlarge your mind.
Otherwise, the blood vessels will become thinner and thinner, and the heart will deteriorate. In your later years, you will experience the troubles it brings, and then you will find how perfect riding is.
3. Prevention of hypertension
Cycling can also prevent high blood pressure, sometimes more effective than drugs. It can also prevent obesity and arteriosclerosis and make bones strong.
4, effective weight loss
This exercise is a very good way to lose weight. As long as we stick to it every day, our fat will disappear and our body will become stronger.
5. Shape your figure
Riding a bike can not only lose weight, but also make your figure more symmetrical and charming. People who lose weight through exercise, or people who diet while exercising, are in better shape and more attractive than those who only diet first.
The strong muscles brought by exercise and the tiny ankles exercised by riding are always much better than dieting with gaunt veins standing out!
6. Effective aerobic exercise
Cycling is a sport that needs a lot of oxygen. There was once an old man who finished riding 460 kilometers in six days.
Old people should exercise at least three times a week to strengthen the heart and restore normal function. You should let your heart beat violently, but not for long. In this way, it can adapt to emergencies, such as catching a car or resisting difficulties.
7. The brain is clearer
In fact, because cycling compresses blood vessels, blood circulation speeds up and the brain inhales more oxygen, so you inhale more fresh air. After riding for a while, you will feel clearer.
How to ride a spinning bike 1 Keep your upper body steady.
When riding a bicycle, 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 bicycle, 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 bicycles. 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, resulting in tight muscles and soreness. 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.
Tread with the forefoot
The sole of the bicycle should be placed in the right position to achieve complete and efficient output, which will increase the speed and stability of the bicycle. 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.
Keep moving in circles
The pedaling action will present a cycle. If the pedal can draw a more circular angle, the pedaling efficiency will be better. With good movements, you can make full use of your physical strength efficiently in future training, long-distance riding or competitions.
Spinning fitness taboo 1, do not wear suitable shoes.
Wearing soft-soled non-bicycle shoes will cause discomfort in the arch of the foot and pain in the soles of the feet over time. Choosing special shoes can usually solve the numbness and tingling of feet caused by narrow shoes.
2. The seat is too forward.
The adjustment of the seat back and forth determines the angle of knee bending. Experts pointed out that moving the seat forward too much will affect the angle of pelvis, which will put pressure on the lower back and make the waist and buttocks uncomfortable.
The seat is adjusted too far back.
When this happens, your legs will need to stretch more to step on the pedal, just like when the seat is adjusted too high, there will be the following risks: hamstring strain, achilles tendon inflammation and low back pain.
4. Turn your hand too high
Fitness experts warn athletes who are used to setting the handlebars too high. If the handlebars are too high, it will affect your riding skills and exercise effect. Because the handle is too high, it will indirectly lead to your body being too straight, and if your body is too straight, you can't achieve a perfect pedaling cycle, because you need more strength to pedal. In this way, not only your posture is unsightly, but also your pedaling strength will be consumed by the wrong body posture, thus reducing the exercise effect.
5. Turn your hand too low
Experts point out that if the handle position is too low, most of the strength will be used on the hands, arms and shoulders. This will cause tingling and numbness in the hands, accelerate the deterioration of the symptoms of wrist joint syndrome, and may cause shoulder pain. If you are a beginner, or have neck and back problems, the trunk muscles are not strong enough and the softness is too poor, then the appropriate handle height is particularly important.