Can I ride a spinning bike every day?
It is not recommended to ride a spinning bike every day, because the exercise intensity of spinning bike is relatively high. If you exercise too much, it is easy to have negative effects such as fatigue, excessive muscle soreness and even knee injury. When riding a bicycle in the early stage, the muscles will secrete lactic acid, that is, there will be soreness, and then they will gradually adapt. Everyone can exercise according to their own plan, but it needs long-term persistence.
How often is it better to turn the bike?
Every other day. Generally speaking, if you want to exercise through spinning, you need 3 to 4 times a week, and the effect will be better. If the amount of exercise is too small, you can't consume enough energy, and the fitness effect is not obvious. Secondly, it takes time to recover after each exercise, and you can have enough rest before you can carry out future training, so we suggest that it is best to exercise every other day.
How long does spinning start burning fat?
Fat consumption begins at the beginning of exercise, but because it is aerobic exercise, according to the characteristics of aerobic exercise, the peak of fat consumption generally appears after 30 minutes.
Do you need to stretch after riding a bike?
First, stretch the front thigh.
1. Stretch the leg backward, bend the sole of your foot to the sky, grasp the ankle of the stretched leg with your hand, and pull the heel to the hip;
2. Knees point to the ground, close to the knees of the supporting legs;
3. You can hold the auxiliary by hand or lift it sideways to keep balance.
Key points: the front side of the stretched thigh should have a feeling of acid swelling. Hold 15 seconds or more and exchange. Always keep breathing smoothly.
Second, the thighs extend backwards.
1. Stretch legs and feet horizontally on auxiliary objects (railing objects can be used as an aid), and keep knees as straight as possible;
2. The upper body leans forward close to the leg, and the hand can pull the railing to assist the force;
3. After keeping a few breathing beats, you can deepen the anteversion of the upper body and exhale when leaning forward hard until you reach your maximum tolerance at that time;
4. Always keep the support legs relaxed.
Key points: The back side of the stretched thigh should have a feeling of acid swelling. Put your hands on the support to keep balance, and change your feet after 15 seconds.
Third, the inner thigh stretches.
1. The body is in a lunge posture (a slightly wider field needs stretching);
2. Or the support legs are bent into a kneeling position, and the upper body leans forward and leans against the ground);
3. The legs are extended to the side, the thighs and calves are kept in a straight line, and the inner thighs point to the ground;
4. If the ligament is strong, you can also raise this action into a figure of eight, and the upper body needs to lean over and lie on the ground.
Key points: the stretched inner thigh should have a feeling of acid swelling. Hold 15 seconds or more and exchange.
Fourth, the lateral thigh stretching.
1. The body is in a semi-squatting position;
2. Stretch the legs horizontally on the supporting legs, with knees touching the ground;
3. The upper body leans forward to maintain balance, and the hand can be held to assist or droop naturally.
Note: the outer side of the stretched thigh should have a feeling of acid swelling. Hold 15 seconds or more and exchange. Always keep breathing smoothly. If you can't keep your balance, try to look at a fixed point.