Spinning course-how to use spinning;
1, free riding mode:
The so-called free riding method is a riding method with unlimited time and intensity. Its main purpose is to relax our nerves, muscles and breathing, so as to relieve physical and mental fatigue caused by the pressure of life and work.
2, intensity riding method:
There are two main ways to do this. One is to specify a riding speed (how many kilometers per hour), such as riding for 30 minutes at a speed of 20 kilometers per hour. Second, adjust your pulse intensity to control the riding speed. If you ride for 30 minutes with a pulse of 120 times per minute, this riding method will greatly stimulate the heart and lungs and effectively exercise the cardiovascular system of the human body.
3, intermittent riding method:
The specific method is to ride slowly and alternately, for example, slow for 5 minutes, fast for 5 minutes, slow for 5 minutes, fast for 5 minutes, and cycle several times (this method can effectively exercise the cardiopulmonary function of the human body).
4. Power riding method:
Spinning bike has the exercise function of simulating different terrain conditions such as going up and down slopes. Riding hard according to different modes can effectively improve the strength of legs or the endurance quality of the body. This method can not only improve the exercise ability of women's legs, but also effectively prevent the occurrence of thigh bone diseases, which is also quite effective for leg beauty.
5, aerobic riding method:
Mainly riding at a medium speed, usually about 30 minutes. When exercising in this way, we should also pay attention to strengthening deep breathing. This method has special effects on losing weight and improving cardiopulmonary function.
Spinning process-Precautions for spinning:
1. Weight-bearing exercise by cycling: It is ineffective and unsafe to lift weights while riding a spinning bike. It is the most direct and effective to carry out weight-bearing training for sports muscles in a stable state.
2. Ride with one hand or let go of both hands: This action may cause serious harm to you when standing or jumping. When climbing in a sitting position, it will also cause uneven stress on the waist and damage your health.
3. Don't wear proper shoes: Wear soft-soled or non-bicycle shoes when exercising, which will easily lead to arch discomfort and sole pain over time. Choosing special shoes can generally solve the numbness and tingling of feet caused by uncomfortable shoes.
4. Backward: Studies have proved that backward and forward use the same muscle groups and consume the same calories, so backward has no advantage. Moreover, this action will loosen the pedal, which may cause injury when the pedal falls off.
5. Use the grip when sitting: It may cause excessive bending of the hip joint and spine, thus causing low back pain. When you need to look up, this grip is easy to cause neck strain.
6. No resistance at all: pedaling without resistance wastes exercise time, and pedaling without resistance is easy to cause sports injuries when riding at high speed. Do unnecessary harm to the body.
7. Seat adjustment is too forward or too backward: the adjustment of the seat before and after determines the angle of knee bending. Sitting too far in front will affect the angle of pelvis, put pressure on the lower back and make the waist and buttocks uncomfortable. If your car seat leans backwards, your legs need to be stretched as far as possible to pedal, which is equivalent to some dangers, such as tendon strain, when your car seat gets higher.
8. Adjust the handlebar too high or too low: Too high handlebar 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. 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.
9. People with knee pain and low back pain should not exercise: practicing rotation is more important for knee pain and low back pain, so if you have knee pain and low back pain, you can't take part in this exercise.
The above is the spinning course that Bian Xiao brought to you: the use and precautions of spinning.