Is spinning bike good for losing weight or treadmill good for losing weight?
Spinning and running don't matter, as long as we can achieve the goal of reducing fat through reasonable exercise and diet control. No matter what exercise you do, the amount of exercise is not up to standard, and your diet is not controlled, you can't lose weight.
How much can spinning bike lose in a month?
Spinning has a good effect on losing weight. If you can persist for one month, you can have a good weight loss effect, and you can lose about 5- 10 kg. Spinning has a very good weight loss effect on leg fat and hip fat, but it has no obvious effect on waist and abdomen fat. Rotation is harmful, such as knee injury, excessive strength and muscle injury.
Thin belly Spinning to Lose Weight?
Yes The weight loss principle of the exercise bike is to consume sugar and burn excess fat in the body through continuous riding exercise (more than 45 minutes), so as to achieve the purpose of losing weight in thin belly.
Correct weight loss method of spinning bike
First, spinning course: preparation
Adjust the height of the seat: You need to adjust the height of the seat before using the spinning bike. Stand on one side of the spinning bike and adjust the height of the seat so that it is parallel to the hips. Then sit on the seat and test to ensure that the knee joint is between 30 and 40.
If the seat is too low, the knee joint will be stressed too much, causing knee joint discomfort. In addition, too low a seat will also affect the pelvic angle, causing pressure on the lower back and discomfort to the waist and buttocks.
If the seat is too high, it may lead to muscle strain at the back of the leg, Achilles tendon inflammation and lower back pain.
Adjust the height of the handlebar: Make sure the height of the handlebar is slightly higher than the height of the car seat, and make sure that the distance from the front end of the car seat to the handlebar is just the distance from your forearm to the whole palm.
The handlebar is too low, and the shoulder, arm and wrist exert too much force, which will increase the burden of shoulder joint and wrist joint and cause uncomfortable pain.
Too high handlebar will make the back stand too straight, and the core muscles will not be exercised, which will make the legs tired faster and reduce the exercise efficiency.
Second, spinning course: cycling articles
The first thing to ensure is to keep the forefoot position on the pedal when riding, so that the calf can be effectively exercised.
Next, four riding postures of spinning bike are introduced, which are divided into sitting flat riding, sitting climbing, standing flat riding and standing climbing according to the degree of difficulty. Different postures can be adopted at different stages of movement.
Riding flat is the simplest riding method in spinning, which is used in warm-up, aerobic fat burning and relaxation stages. Aerobic exercise is the main posture, so it is recommended to warm up by sitting on your back 10~20 minutes before each exercise.
Climbing in a sitting position is to move the center of gravity forward and the body down on the basis of riding in a sitting position. You can also strengthen the exercise of hip muscles and leg muscles and relax the core muscles appropriately.
Standing flat riding is an advanced version of sitting flat riding, which can strengthen the fat burning effect of aerobic exercise, further improve cardiopulmonary function and exercise lower limb muscles more effectively.
Standing climbing is the most difficult posture, which requires the trainer to have some riding experience. When standing flat, the center of gravity should move forward, which can effectively exercise the quadriceps femoris and triceps femoris.
When using spinning bike to exercise, the switching combination of different sitting postures can not only effectively combine aerobic exercise and anaerobic exercise, but also improve the effect of reducing fat and gaining muscle, and also give the core muscles and leg muscles a certain rest, further improving the exercise effect.
For fitness white, there is no need to have too high requirements for posture. Ordinary sitting and riding also has a good exercise effect. It's not too late to train other movements after you have some riding experience.