The method comprises the following steps:
First, adjust the seat height that suits you.
Before getting on the bus, you can adjust and change the height of the seat through the knob.
Stand on one side of the bicycle seat at ordinary times, and raise your thighs close to the seat to make them parallel to the ground, so that the height of the seat is consistent with the height of your thighs. In this way, when riding, the included angle between the thigh and the calf will not be too small, thus reducing the burden on the knee and avoiding its injury. Moreover, if the riding speed is too fast during riding, the pedaling force will increase, the resistance or gravity will increase, and the knee will be more likely to be injured.
Second, warm up
Do warm-up exercises before spinning. Before riding, you can go to leg press and do some dynamic warm-up exercises such as leg stretching and knee winding.
Third, ride a bike in the right posture.
When riding a spinning bike, you can lean forward slightly, but don't shrug your shoulders. Try to keep your head straight with your back, and don't be too high or lean forward. Keep your arms slightly bent and your wrists not excessively bent. When pedaling, your feet should be parallel to the ground and placed in the center of the pedal. Don't put your toes down, otherwise it will cause inflammation of joints and numbness of feet.
Fourth, thigh riding.
During the riding process, the body's center of gravity is placed on the waist and buttocks, and the forefoot is forced to the ground, and the force should be uniform. Don't step on it too hard. Pay attention to bending your legs when you step on it.
Pay special attention to: "Use your thighs instead of letting the wheels drive you."
Fifth, control the number of times you ride a spinning bike.
Excessive exercise intensity is also one of the reasons for knee injury. Therefore, it is necessary to grasp the number of times you ride a spinning bike and control it at 3-5 times a week for about 45 minutes each time.
Six, relax muscles after exercise
Because spinning is a continuous frequency exercise, the muscles responsible for work are easily tired, so you should do more stretching and massage. ? The fascia outside the thigh is called iliotibial tract, and its excessive tension will lead to knee pain, so you should relax massage and stretch your legs to relax.
Seven, do some exercise to protect the knee joint.
When not riding a spinning bike, you can do some exercises to protect your knees. The knee joint needs stability. You can do some actions of standing on one leg to activate the stability of the knee joint. Try to train the head on the inner thigh, that is, a muscle on the front thigh. You can sit with your legs bent 120 degrees and then straighten your knees and exercise about 30 times a day. Moreover, it is necessary to exercise more hip muscles and learn to use hip strength to compensate thigh strength and knee pressure.
Extended data:
SPINNING, an English name, was initiated by American personal trainer and extreme athlete JOHNNYG in 1980s. This is a unique and dynamic indoor bicycle training course, which combines music and visual effects.
After overcoming all the shortcomings of outdoor driving, spinning has become an aerobic exercise that can not only exercise the whole body, but also be easy to learn because of the technical improvement.
Bicycles in peacetime are similar, but their functions and functions are much worse. Spinning bike does not have some disadvantages of bicycle, such as safety and long-term back pain. And improved on spinning. Spinning bike is a scientific experimental design, which adopts the method of manual mechanical engineering. It is suitable for human body requirements, does not disturb the waist, and can achieve the maximum effect of fitness. There are two fixed shoe covers on each pedal to prevent bodybuilders from throwing their feet out during exercise, adhering to the concept of safety design. Some spinning bikes have stretching function, which is more suitable for people of all shapes, tall, short and fat.
Spinning bike is divided into intensity exercise and intensity exercise according to the amount of exercise it bears. According to adjusting the resistance of the bicycle, choose the exercise intensity that suits you. You can also choose the exercise mode that suits you, including sitting posture and standing posture. You should choose the method that suits you. Both methods can effectively exercise your leg muscles, as well as the strength and endurance of your legs, which is also good for promoting bone growth. If you want to gain muscle in your legs, it is recommended to do strenuous exercise. If you want to lose weight and burn fat, it is recommended to choose intensive exercise. No matter which of the two, I suggest that you must insist on lasting exercise, you can't imagine it out of thin air, or you must rely on yourself. No one can help you exercise. Others tell you that it is the shortcut to success, you still have to go by yourself.
Try to ride a spinning bike 2~3 times a week for about half an hour to 45 minutes each time, and add some muscle powder, the effect will be more obvious. In a word, spinning is a good project if you want to keep fit and build muscles, and it is not as boring as other training projects. If you exercise together, it will make the exercise more interesting.
References:
For details, please refer to Baidu Encyclopedia Spinning Bike? Web page link