There is no need to ride a spinning bike every day. Early pain is normal. Get used to it in a week or so, and you won't feel uncomfortable. Bicycles can consume a lot of calories, and their properties are the same as running, playing ball and swimming. That is to say, excess calories and fat are consumed, but the exercise mode is different. Therefore, it is recommended not to ride every day, because the human body always has a process of adaptation. If you ride for a month in a row, your body will remember the movement pattern of the bicycle, and the effect of riding will shrink in the future. You can combine a variety of aerobic exercises, such as cycling and swimming, and play twice a week. The purpose of this is to make your body remember your exercise pattern prematurely, disturb your instinctive memory, and let you exercise every day. For another example, marathon runners run a lot, but they run too much. Do you see those runners continuing to lose weight? No, it's just that running is more about drinking water for him, and his body has adapted to running more in all aspects, so there is no change.
The correct posture of spinning bike is that the hip of the bicycle seat is the same height, and the handle is punched or the same height as the seat. When you get on the bus, step on the accelerator one by one. Legs and knees are slightly bent, and front legs and knees should not exceed the pedal shaft.
When riding in a sitting position, the shoulders and arms are relaxed, and the soles of the feet are always parallel to the ground. A circle of strength is kicking, pressing, pulling and lifting. Find a uniform feeling of exerting force, and exert force with the back of thigh and gluteus maximus when sitting.
Run in a second-hand standing position, relax the upper body, focus on the pedal, don't stop at the bottom of each lap, exert strength on the whole thigh and buttocks, tighten the core and don't lean forward. Pulling together is a bit like running on the road.
Climb the hill in three postures, with the center of gravity on the thighs and buttocks, mainly looking for lifting force on the back of the thighs, and stepping smoothly on each lap.
Note that when riding, the corner points forward, the knees move to the corner, the feet are in the right position, and the feet are parallel to the ground.
Spinning bike experience
It's cold now. It's time to lose weight Spinning is a sport that is very suitable for losing weight. Started sweating like crazy with the music.
Spinning is a high-intensity aerobic exercise, which plays a very important role in improving cardiopulmonary function and physical fitness. In addition, this exercise is a group exercise, which has the function of mutual encouragement and supervision. Here is recommended for friends who want to lose weight. The coach said that if you insist on taking four classes, your heart and lung function will be improved by one degree.
I really lost 3cm after pedaling for a month. Except for my stomach, my arms don't seem to have lost much weight. Follow the coach in the gym from Monday to Friday. In that environment, it won't be so tired and cool, and a class will soon end in a sweat. Follow the video at home for 50 minutes on weekends. Please be sure to stretch after pedaling. The thighs and calves must be rolled with foam shafts, otherwise they will become muscle legs.
Be thick-skinned, haha. I couldn't keep up with the teacher's movements and progress at first, especially in high-intensity courses. But! Don't give up halfway, learn to stay out of it, ride at your own pace and stick to the whole class! Not cool is not the point. As long as you can stick to one class, you will win, because the purpose of aerobic exercise has been achieved!
Spinning is an aerobic exercise to reduce fat. What we need to remind you is that when you start practicing, you should first stand up and practice your legs, bounce and pedal, and use your body's inertia to pedal, so that you can easily find the feeling. Relax your hands and gently hold the handle to stand up straight, otherwise your hands will be too tight and your muscles will be injured. You can only experience it slowly. After pedaling for almost a week, your basic hands will be more relaxed and the rhythm of your legs will be stable. You can add the movements of the upper limbs, so that the whole body will lose weight quickly. By the way, it is really important for girls who are going to lose weight by running or spinning.