Exercising spinning involves a lot of exertion on your knees and waist, so if your knees and waist hurt, you can't take part in this sport.

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warm up

Before the spinning activity, besides doing some low-intensity exercise, there will be a targeted warm-up plan in the formal class. Knees that are prone to injury, thighs that are prone to fatigue, and waist should be highly valued. Here's what you have to do:

Foreleg muscle extension

Because the thigh is the center of rotation, special attention should be paid to being pulled.

Try to separate your legs as far 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 tension in your inner thigh muscles, then hold for 5 seconds, and then change your legs.

You can also do leg stretching with the help of instruments. Hold the handlebar with both hands, lift the left leg and put it on the beam of the bicycle, stretch the right leg backward, lean forward slightly, move the ligaments and muscles of the leg, and then change legs.

Transverse waist extension

When a simulated bicycle passes through an emergency corner, the upper body should sway from side to side, and the center of gravity should be controlled by the strength of the waist, so as to continue to ensure that the waist is easily injured on the bicycle.

You can do a set of simple movements, keep your body straight, keep your lower body still, and twist your upper body 90 degrees; You can also do lateral waist stretching, with your legs shoulder-width apart and your arms raised above your head to ensure that your body is on the same horizontal plane and your upper body bends to the right. Do it five times per side.

Shoulder pressing

In view of the fact that the whole body leans forward slightly when riding, the pressure on the shoulder joint is very great, so it is necessary to stretch the shoulder joint. Hold the handlebar with both hands, separate your legs, lean forward, and keep your body as close to the ground as possible.

Bicycle exercise

Just adjust your sitting posture, follow the coach and set off under the light and music rendering. The easiest way to ride a bike is to walk rhythmically. According to the shape of the handlebar, it is divided into four handlebar positions, and the abdominal oblique muscles, back width and arms are exercised step by step.

upward

Turn the weight control button to increase the strength borne by the legs. At first, the upper body leans forward, and then the whole body needs to leave the seat to make the wheels turn.

This weight control is very important. Don't let the pedal move with your legs. Instead, we should take the initiative, fully grasp the rotating speed of the metal wheel, and concentrate our strength on the thighs. I feel that the muscles of the buttocks and back are also very nervous and struggling at this time. The legs are almost straight, reducing the burden on the knees, and the focus of exercise is on the muscles of the thighs and calves.

A downward slope

To create the feeling of downhill, you can adjust the weight control button to the lightest, and there is basically no burden on your legs. Step on the pedal easily, leave the handlebar with your hands, keep your upper body straight, and spread your hands as if to embrace the breeze. Usually the music is softer at this time, so try to reduce the intensity of exercise.

bend

The upper body must cooperate with the legs to achieve the overall effect of reducing fat. When simulating a sharp turn, hold the handlebar with both hands, lean out to the left and right sides, basically shift the center of gravity of the body, and control the amplitude of the upper body with waist strength.

References:

Baidu encyclopedia-spinning bike