Exercise bike is called "power bike" in the field of sports science, which can adjust the intensity of exercise and play a role in fitness, so people call it exercise bike. The following is how to use my carefully prepared home exercise bike. You can refer to the following!
How to use the home exercise bike 1 Step 1: Adjust the bike.
First of all, adjust the height of the car seat, which is generally based on the height when you stand on the ground and lift your thighs flush with the ground. Secondly, adjust the distance between the seat and the handle to one arm length.
The second part: the increase and decrease of damping.
Reduce the damping to the left, increase the damping to the right, and buckle the index finger and middle finger to pull up the brake.
The third part: Before getting on the bus, put the bag into the shoes and adjust the foot covers according to the size of your shoes.
The fourth part: the method of holding hands,
Don't cross your elbows outward. Tip: Use one-handed posture when warming up and pulling, and use two or three hands when climbing mountains.
Step 5: Warm up and stretch your legs as far apart 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 muscles in your inner thigh tense for five seconds, and then change your legs.
Part VI: Shoulder pressing. It is recommended to lean forward slightly all the way. The pressure of the shoulder width joint is very great, so the stretching of the shoulder width joint is very important. Hold the handlebar with both hands, separate your legs, lean forward and get as close to your body as possible.
Part 7: Riding, just adjust the sitting position, follow the coach and start under the light and music! When going uphill, increase the damping and let the legs bear more strength. At first, the upper body leans forward, and then the whole body needs to leave the seat so that the wheels can turn. At this time, you can exercise the muscles of your thighs and calves. Damping can be minimized when going downhill, and there is basically no burden on the legs. Step on the pedal easily, leave the handlebar with your hands, keep your upper body straight, and open your hands straight, just like hugging easily. The upper part of the curve must match the legs to achieve the overall fat reduction effect. When simulating a sharp turn, hold the handlebar with both hands and lean out to the left and right sides, basically deviating from the center of gravity of the body, and control the amplitude of the upper part with waist strength.
Step 8: Relax and exercise. After exercise, we can do five minutes of relaxation exercise, which can make our lines look better.
Cycling for 45 minutes can consume 400-500 calories, which is equivalent to running for one and a half hours. It can not only reduce fat, but also improve heart and lung function.
Maintenance and precautions of spinning bike 2 ● Maintenance of the frame: dry the sweat on the frame with a dry cloth after each exercise to make the bike more durable (be careful not to wipe it with a wet cloth to avoid rust).
● Maintenance of flywheel: Wipe the flywheel frequently to keep it clean and ride more comfortably. After the flywheel is used for a period of time, it is necessary to add lubricating oil to the bearing for maintenance, so as to make the flywheel run more smoothly, reduce noise and prolong its service life.
● Maintenance of chain transmission mode: check the rotating chain regularly to see whether the chain is closely engaged with the gear and whether the chain is offset. If it is, it must be adjusted in time. After the bicycle is used for a period of time, it should be lubricated to prevent rust, improve exercise efficiency, reduce noise and make the bicycle run more smoothly. Chain is one of the core components of spinning bike, and regular maintenance can prolong the service life of the bike.
● Maintenance of belt transmission mode: check whether the belt is cracked or damaged and whether the belt is misplaced, so as to adjust or replace the belt in time. Belt type Sometimes, some rubber crumbs falling from the belt will attach to the groove of the belt, so the groove should be cleaned regularly to prevent the belt from jumping out of the groove due to the unsmooth operation of the belt. Belt is one of the core components of spinning bike, and regular maintenance can prolong the service life of the bike.
● Screw inspection: As the bicycle is used for a long time, the screws will be loose, so it is necessary to regularly check whether the screws in various parts of the body are loose or fall off, and whether the adjusting knob is loose, and tighten or replace it in time.
● Check the crank: If the crank is used for a long time, it is necessary to check whether the crank screw is loose, so as to reinforce it in time.
● Check the pedal: Due to the frequent movement of the pedal, it is necessary to regularly check whether the screw between the pedal and the crank is loose and reinforce it in time. Protective foot covers should be regularly checked for aging so as to be replaced in time.
● Maintenance of dial: keep the dial clean and tidy; Replace the battery in time after use to prevent battery oxidation from damaging the dial.
● Cushion maintenance: keep the cushion clean and dry.
In addition, the spinning bike should be placed on a dry, ventilated and flat ground. If you don't use it for a long time, you have to cover it with a hood to keep the body clean and tidy.
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