High-efficiency weight-loss spinning bike belongs to high-intensity aerobic exercise. Riding 1 hour can consume an average of 550 calories, and the effect of reducing fat is very good, which can achieve the goal of losing weight efficiently.
In the process of preventing cardiovascular and cerebrovascular diseases, the heart is well exercised, healthier and stronger, blood flow is accelerated, blood vessel elasticity is increased, vascular sclerosis and blockage are prevented, and cardiovascular and cerebrovascular diseases are effectively prevented.
Relieve the mood and release the pressure. When riding a spinning bike, the body will secrete sports dopamine, which will make the nerves excited and happy. Accelerate blood circulation and metabolize waste in the body, which makes people feel very released and carefree.
2 disadvantages of spinning bike 1. It is harmful to the knee joint, especially when riding fast. Long-term use will cause joint pain and joint stability decline.
2. With the increase of resistance, it is possible to increase thigh muscles and make thighs thicker.
3. The seat of spinning bike has a bad influence on the private parts of human body, and long-term use may reduce sexual function and sexual desire.
4. Spinning classes are usually held in discos with a high volume, and staying in spinning classes for a long time has a bad influence on listening.
5. The spinning room is generally not very big, but the bicycle density is generally high. If the ventilation is not good, it is not conducive to human health.
3 The correct riding method of spinning bike is 1, with relaxed shoulders and no collapse. Some people hold the handrail all the way while riding, which is very hard. When riding, the upper body leans forward slightly, the arms are straight, the abdomen is closed, and the center of gravity should be placed on the waist, abdomen or legs. At the same time, the abdominal breathing method is adopted, and the legs are parallel to the bicycle beam, and the knees and hips are coordinated to control the riding rhythm.
2. Correct pedaling on a bicycle The correct pedaling should be divided into four coherent movements: pedaling, pulling, lifting and pushing. Step on the sole of your foot first, then retract and pull your calf back, then lift it up and finally push it forward, so that you can just complete a cycle of pedaling. Pedaling with such rhythm can not only save physical strength, but also improve speed.
3. Pay attention to the frequency. Beginners are advised to find the right frequency before increasing the amount of exercise. The average person tramples about 60-80 times a minute. It takes at least 20 minutes of high-frequency and low-speed warm-up every ride to make your body sweat slightly, otherwise sudden strenuous exercise will easily cause physical discomfort.
4, the height of the seat should be appropriate, pay attention to the position of the seat. When a person stands on the ground, one leg is raised, and the height of the thigh is the same as that of the seat when it is parallel to the ground. The seat should be soft and moderately high, so as to minimize the pressure on the hips.
4 spinning cycling precautions 1. Adjust the seat. Before riding a spinning bike, align the widest part of the pedal with the strap on the pedal, which will help 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.
2. Be sure to warm up, stretch the back of the thigh, land your right foot, 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.
Hip stretching, knee bending, right ankle resting on the left thigh, imagine the way of hip sitting back, drive the upper body to press forward, pay attention to keep the hips on both sides horizontal, stretch the outside of the right thigh, and stop 10 seconds to change sides.
Stretch the front thigh, stand with your left foot, hold your right ankle with your right hand, try to be close to your hip, and stretch your front leg muscles. 10 second.
3. Not too fast. Beginners are advised to find a suitable frequency and then increase the amount of exercise. The average person's trampling frequency is about 60-80 times per minute. Every time you ride, you should have 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, otherwise sudden high-intensity exercise will easily cause physical discomfort.
4. Requirements for stretching and relaxing after riding: stand with your hands on your back and stretch to the top of your head 10 second, then bend left and right 10 second; Hands folded forward, knees bent, upper body arched, back stretched 10 second; Put your hands behind your back 10 second, and clamp the scapula to increase the extension.