The sole of the spinning bike should be placed in the largest area in the rear, step on the inside of the pedal, use the forefoot pedal instead of the arch to exert force, use the pectoralis major to hold the weight pedal, and use the biceps femoris to pull back, and the legs will repeatedly reciprocate. There are two main postures of rotation:
1, mount
When practicing, relax your hands and put them on the handlebar. Don't focus on your arms, but on your waist and abdomen. Relax your shoulders, clamp your arms, keep your body straight and your thigh muscles properly tense.
2, prone riding
When practicing, the waist is relaxed and the forearm leans against the armrest, which is very similar to riding a cross-country bike. Lean forward with your upper body, sit back with your hips slightly raised, and lie on your bike with your thigh muscles supporting your whole body.
Precautions for riding a spinning bike:
1. When riding, make sure that your feet are parallel to the ground and your feet are in the center of the pedal. Don't step back, so as to avoid injury after the pedal is loose.
2. When riding a spinning bike, the resistance will increase with the increase of exercise intensity. Treading without resistance not only wastes exercise time, but also causes sports injuries when pedaling without resistance at high speed.
3. When doing spinning in the gym, you must first check the performance of the bike, adjust the height of the seat and handlebar according to the coach's guidance, and experience whether the pedals and shoe buckles are suitable, so as to avoid the pain and injury of knees and waist caused by the position of the seat, or the injury caused by the foot falling off the pedal.
Cycling is also a high-intensity exercise. Be sure to choose sports shoes that are pressure-resistant and have air holes.