Spinning is suitable for anyone to practice. When it comes to spinning, I believe everyone will be familiar with it. Spinning is a very popular fitness exercise. Spinning is a very popular fitness exercise. Spinning and riding a bike look very similar. Find out who spinning is suitable for first.
Who is suitable for spinning? 1 Suitable for people.
Spinning bike, which originated in America, is full of American flavor, energy and passion, so it is favored by people aged 25-35. However, there is no age limit for this sport abroad, because its scientific design ensures the safety of participants, and the exercise intensity is completely controllable, which is suitable for all people with athletic ability.
However, it is suggested that people with knee injuries should not participate in this sport, because the friction of the knee joint is very large during the whole riding process, coupled with high-intensity pressure, it is easy to form potential injuries, which will gradually be reflected in the future exercise process. Patients with heart disease and high blood pressure are also best not to participate, so as to avoid the danger of high-intensity training.
Coach prompt
1. Before each spinning activity, you must spend some time doing enough warm-up. You can jog on the treadmill for a while, or do aerobic exercise, and then participate when your body starts to get excited. Because the body that has been almost dormant for a long time can't adapt to the sudden increase of load and strength, it is easy to get injured before the bones and muscles stretch.
2. Check whether each component is safe before getting on the bus, and pay attention to adjusting the position after getting on the bus. The most important thing is to fasten the safety lock on the pedal to avoid the danger of bumping when getting off at high speed. You should always keep your feet parallel to the ground when riding a horse.
3. Breathing on spinning bike is very important, so you should learn abdominal breathing. During abdominal breathing, the tension and relaxation of abdominal muscles occur alternately, which makes the capillaries in local muscles contract and relax alternately, accelerates blood circulation, expands the supply of oxygen, is also conducive to the discharge of metabolites, plays a role in regulating and promoting the whole body organs and tissues, and can greatly enhance lung function.
4. It is best to wear professional spinning clothes, and cotton sportswear with good elasticity can also be substituted. Sports shoes with shoelaces are the best choice, because this can firmly fix your feet on the pedal and prevent them from slipping.
Spinning is still the most popular fitness program in today's gym. It allows you to carry out rhythmic and step-by-step heavy-load aerobic exercise with explosive music, gorgeous lighting, coach's password and the encouragement and drive of participating partners, so that your heart and lung functions and muscles in many parts can be fully exercised. Boxing is explosive and exciting. After a period of exercise, the elasticity, flexibility and reaction speed of human body can be greatly improved, your energy will be more vigorous, your emotions will be more surging, and your excitement and even some "crazy" feelings will be completely released.
Who is suitable for spinning? 2 The difference between spinning and riding.
Spinning bike also has two characteristics: gorgeous lighting and beautiful music. Music changes with different exercise intervals, such as warm-up exercise and endurance exercise, which are relatively soothing music. To create a relaxed atmosphere, let you maintain a certain intensity of training for a long time, which will exercise your cardiopulmonary function. In strength training and competition, it will be music with a strong sense of rhythm, because it increases the resistance, similar to the uphill movement of outdoor bicycles. At this time, the dynamic concert will give you a boost and encouragement. Spinning has different exercise intervals, allowing exercisers to choose different courses according to different purposes, thus achieving different exercise effects.
The biggest advantage of riding a spinning bike outdoors and riding an ordinary bike is that you can control your heart rate. There are gorgeous lights and beautiful music when you exercise, which makes people exercise in a pleasant environment. The advantage of outdoor cycling is that you can exercise at will without spending money.
The benefits of riding a spinning bike
1, improve leg strength
Through the different resistance conversion of spinning bike, such as uphill simulation and downhill simulation; Ride slowly for a few minutes and fast for a few minutes. Through this different alternating exercise, you can exercise your leg muscles and greatly improve your strength and endurance.
Step 2 exercise your muscles
Cycling exercise has the same effect on visceral endurance exercise as swimming and running. Moreover, it can not only benefit 3 pairs of joints and 26 pairs of muscles of the lower limbs, but also exercise the muscles, joints and ligaments of the neck, back, arms, abdomen, waist, groin and buttocks.
Step 3 lose weight
Rotation is a combination of aerobic and anaerobic exercise, which can not only consume calories, but also decompose fat to provide energy for muscle activities. The effect of spinning on weight loss and fat burning is very obvious. Riding for 45 minutes can burn 400-500 calories. Long-term exercise can shape a beautiful figure and help you lose weight and fat successfully.
4. Strong waist and abdomen strength
In the process of riding a spinning bike, not only the legs need to exert force, but more importantly, the waist and abdomen need to exert force at the same time. The most important thing is to strengthen the waist and abdomen, and at the same time, it can make the riding process more labor-saving and make the exercise process more coordinated. Riding a spinning bike enhances the function of waist and abdomen, which is very suitable for people who often have low back pain and discomfort.
5. Improve cardiopulmonary function
Cycling is a continuous and rhythmic exercise, which can fully exercise, improve physical fitness and effectively improve cardiopulmonary function. Cycling is a kind of continuous and repetitive activity. In a certain period of time, at a certain speed and training intensity, it is required to complete a certain amount of exercise, so that the heart rate will gradually increase within the specified maximum and minimum safe heartbeat range. Maintaining a certain intensity for a long time is helpful to improve cardiopulmonary function.
6. Prevent brain aging
Riding a spinning bike can improve the agility of the nervous system, and it is an opposite movement. Alternate pedaling of two legs can develop the function of left and right brain at the same time and prevent premature aging and negligence.
7. Improve sexual function
Cycling regularly can stimulate the secretion of estrogen or androgen, enhance sexual ability and contribute to the harmony of husband and wife's sexual life.
Step 8 release the pressure
In the process of riding a spinning bike, you can release the pressure in your life and work and make you feel happy.
9, not affected by the environment
Cycling is not like cycling outdoors, but also affected by environmental factors such as weather. You can exercise directly in the gym or even at home.
Disadvantages of riding a spinning bike
1, easy to hurt your knee.
In the process of cycling, if the posture is incorrect, such as swinging from side to side, or jumping up and down too much, the impact on the lumbar spine and knees will increase, which is easy to cause acute or chronic sports injuries.
2, it may make the calf thicker.
Although riding a spinning bike has a good leg shaping effect, if you don't pay attention to the intensity of exercise, blindly pursue high-intensity exercise with long resistance and don't pay attention to relaxation, it may make your calf thicker.
3. Male prostate is affected.
There will be a sitting sprint when riding a spinning bike, which has a great influence on the male prostate. Especially the bicycle seat, mostly like the seat of a curved road car, is very hard and the front of the seat is very sharp. In this case, long-term sitting and sprinting will affect the prostate of underage men.
4, muscle strength is weak and easy to get hurt.
What are the disadvantages of riding a spinning bike? Rotation, like running, is easy to wear the knee and cause meniscus injury. To avoid knee injury, it is necessary to strengthen the muscles around the knee joint and let the muscles protect the joint.
5. Ride for a long time to avoid injury
Fitness instructors suggest that people who often ride spinning bikes can do more squats, squat with their legs apart or sit with their legs bent and stretched. These exercises are beneficial to strengthen the toughness of joint muscles, thus preventing knee wear during rotation training or running.
Who is suitable for spinning? 3. Insist on the benefits of spinning.
Spinning bike will consume a lot of energy and sweat a lot after exercise. At the same time, it also strengthens the strength of your legs, beautifies the shape of your lower limbs and improves the oxygen uptake of your body. Practice has proved that an effective 40-minute spinning training can consume about 500 calories.
Spinning bike is a technical improvement after overcoming the shortcomings of outdoor driving. It is easy to learn and becomes an aerobic exercise that can exercise the whole body. Suitable for people aged 15 to 50. However, due to gorgeous lighting and high-decibel music, people who choose spinning bikes are concentrated between the ages of 20 and 45, mostly young white-collar workers.
Cycling should pay attention to:
1, before you get on the bus, you have to decide the height of the seat first. Usually, this height is based on the height when you stand on the ground and lift your thighs flush with the ground, so that the angle between your thighs and calves will not be too small when riding, thus reducing the burden on your knees and avoiding knee injuries;
2. Then, the position of the handlebar is determined by the position of the seat. It is best to hold your hand in front of the handlebar, put your elbow on the handlebar, keep your body compact, and stretch your arms forward without any difficulty.
3. The height of the handlebar can also rise and fall according to the figure of the cyclist.
How to effectively lose weight by riding a spinning bike?
1, it takes at least 30 minutes to ride a spinning bike at a time.
Aerobic exercise decomposes fat to provide energy half an hour after exercise, so it takes at least 30 minutes to ride a spinning bike every time, and the best time is about 45 minutes, which can consume 400-500 calories and effectively burn body fat.
2. It's best to spin the bike 3-5 times a week.
Losing weight requires long-term exercise to see the effect, so it is best to rotate the bicycle 3-5 times a week to ensure that you can see the effect of losing weight.
3. The combination of slow riding and fast riding has a good weight loss effect.
Everyone should know that the combination of aerobic exercise and anaerobic exercise will have a better weight loss effect, and there are two ways to ride a spinning bike: slow and fast. In order to get better weight loss effect, it is best to combine speed and speed. Slow cycling can consume more fat to provide energy for the body, and the heart rate does not exceed 65% of the maximum heart rate, which belongs to aerobic exercise.
And fast riding can improve the anaerobic exercise ability of the whole body, especially the thigh muscles. Help raise the anaerobic threshold. Fast cycling can make the heart rate reach 85% of the maximum heart rate. At this time, the body mainly provides energy for the body through anaerobic glycolysis of glycogen in the body.
Therefore, the combination of speed and speed can not only give consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, but also burn more fat to achieve the purpose of losing weight.