2. Secondly, spinning usually takes about 50 minutes, which is divided into 7 minutes to warm up, 35 minutes to ride and 7 minutes to relax. After getting on the bus, you can pedal your bike gently with a soft warm-up tune. After about 3 or 4 minutes, you will feel obvious heat, and then stretch your knees, thighs, waist and other easily injured parts. Although the cycling rhythm often changes, it is still a strong exercise, so the warm-up session must be serious.
3. Spinning bikes can be put into gear orderly, and spinning bikes also have first-hand, second-hand, third-hand and third-hand gears. When riding formally, the coach will ask the students to ride quickly with one hand. At this time, the center of gravity is on the hips and the body bounces up and down with the music. With the change of music, the coach will ask to change to the three-handed posture of climbing mountains. At this time, the hand is held in front of the handlebar, the hips leave the seat and the body swings left and right. Second-hand position is the transition between the two, if? Mountaineering? When you are tired, change this gear to relax. At this time, put your hands shoulder-width in front of the handlebar and relax your upper body, which can appropriately relieve the pressure on your back and stretch your back and waist.
4. Many students think that spinning increases the fun of sports, but experts engaged in sports human body research in Beijing Sport University believe that for women who want to lose weight through fitness, changing the pace of exercise is not conducive to losing weight, and only low-intensity steady-state aerobic training can lose weight.
Spinning bicycle problem
Does spinning make your limbs strong? You can go and see foreign spinning coaches who have many years of training experience. Their sturdy and slender shapes will tell you that you don't have to worry about turning you into a "big MAC".
Is it that the more you sweat, the more you can lose weight? In fact, what needs to be reduced is fat, not water. The discharge of a large amount of sweat is actually the loss of water in the body, which does not necessarily mean a large amount of fat consumption in the body.
Cycling regularly can:
Bicycle is one of the best tools to overcome heart function problems.
More than half of the people in the world die of heart disease. Riding a bicycle can not only compress the blood flow through the movement of the legs, but also draw the notes back to the heart from the vascular endings. In fact, it also strengthens microvascular tissue. It's called. Attached circulation? . Strengthening blood vessels can protect you from the threat of age and keep you young forever.
Cycling regularly can prevent high blood pressure.
Relevant data confirm that the effect of regular rotation training is sometimes more effective than drugs. It can also prevent obesity and arteriosclerosis and make bones strong. Bicycle keeps you healthy without drugs, and it's harmless.
Cycling regularly can help you lose weight.
According to statistics, a person weighing 75 kilograms can lose half a kilogram by riding 73 miles (1 17 kilometers) at a speed of 9.5 miles per hour, but he must persevere every day.
Cycling often can make you feel happy.
Proper exercise can secrete a hormone, which makes you feel happy and cheerful. Spinning can produce this hormone.
In addition to the above points, I think there are two most important things about cycling regularly:
Stay indoors and enjoy fitness.
Cycling is a natural cycling sport that simulates uphill and downhill. Its advantage is that it can simulate aerobic training with different speeds and resistances at home without leaving home, which can be described as an artifact of a house girl. Generally speaking, spinning can be divided into light exercise and intensity exercise. Light training mainly simulates the riding environment of mountain roads. Its advantage is that it can increase leg strength, exercise leg muscles and improve endurance. Intensity training is a very intense dynamic exercise, and its advantage is to lose weight.
Increase feelings, increase tacit understanding
A person riding a spinning bike may feel a little bored, so it is better to exercise together, which can not only increase mutual friendship and affection, but also fully embody the spirit of collective unity, cooperation, mutual help and encouragement, which is very suitable for young people to cultivate teamwork spirit together. Finally, there is a small tip in April: when doing rotary exercise, you must control your breathing rhythm, so as to alleviate the fatigue caused by exercise! ! ! It's best to practice with some equipment when spinning. It is suggested that after practicing spinning every time, it is best to cooperate with some stretching exercises similar to yoga to relax.