Spinning bike was pioneered by JOHNNYG of America in 1980s. This is a unique and dynamic indoor bicycle training course, which combines music and visual effects. Easy to learn, so what is the specific method? The following is for reference only!

Pay attention to personal dress.

Spinning sportswear is easy to move, and clothes are mainly comfortable and elastic, especially pants, which must not be too wide. Of course, it's best to wear shorts and knee-length pants. Wear appropriate sports shoes. The soles should not be too soft. If it is too soft, the soles will sting after long-term exercise. At the same time, pay attention to the shoelaces of shoes, not too long, so as not to entangle the pedals.

Pay attention to the adjustment of equipment

Before using the spinning bike, three places need to be adjusted: the height of the seat, the front and rear position of the seat and the height of the handlebar. If the seat height is too high, it is easy for bodybuilders to swing from side to side during exercise. If the seat is too low and the legs are not fully stretched, it may lead to a sprained knee. Adjust the front and rear position of the car seat and the height of the handlebar according to the actual situation of the individual, so that the user can exercise in a comfortable posture. It should be noted that after adjustment, the adjusted knob should be locked to ensure the safety of movement.

Do warm-up exercises.

Generally speaking, before taking part in physical exercise, it is recommended to do warm-up exercises first. And strictly speaking, spinning is also a kind of intense exercise, so warm-up exercise is indispensable. Effective warm-up can better protect the body during exercise and avoid muscle, knee and thigh injuries. Of course, after the exercise, we should also relax and stretch the tense muscles.

Pay attention to exercise intensity

Don't challenge the difficulty at the beginning when doing the rotation, choose a mode with greater intensity and gradually increase the intensity of the exercise to avoid rushing. At the same time, we should clearly understand the individual's physical level and choose the appropriate exercise intensity according to the individual's actual physical condition. If you feel uncomfortable during exercise, you need to stop and have a rest.

Friends, don't underestimate these essentials! If you don't pay attention when riding a spinning bike, it is easy to have muscle strain, which can easily lead to backache and leg cramps after exercise. Therefore, the above action essentials must be kept in mind, remember.

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