In addition, remember to warm up fully before exercise, otherwise it will easily damage all joints and tendons after a long time. You should also fully relax after exercise. Generally, you can take a hot bath in Sichuan gym, which is also a good way to relax. It would be better if you could * * * muscles.
In short, exercise should be moderate, too much or too little is not good.
Question 2: How many calories can you burn by riding a spinning bike at home for 30 minutes? There is resistance. Mount for 25 minutes, occasionally accelerate, and stand and ride for 5 minutes with 400 to 600 calories, but the premise of this calorie consumption is standing and riding. I am a spinning instructor, and I spend about 500 yuan per class on average, but if I sit and ride, this amount can't be estimated! In addition, heat consumption is related to the intensity of music!
Question 3: Which is better to lose weight, cycling or running every day? Cycling can reduce weight under the premise of aerobic exercise, that is, riding a light car or gearbox to light gear for more than half an hour at a time. Don't push hard, it will exercise the leg muscles and the legs will become very thick. But compared with running, riding is more effective, but the premise is aerobic exercise, that is, riding for a long time with a small load, and it is forbidden to ride hard. Running is the same, jogging to lose weight and sprinting to gain muscle.
Question 4: At what speed should the spinning bike ride for a long time?
Riding slowly for a long time, with a heart rate of about 65% for more than 20 minutes, can quickly consume whole body fat, especially the legs, which is an excellent choice for girls who are ready to lose weight.
Fast riding mode
Short-term fast reading cycling is mainly for anaerobic exercise. Through the energy supply mode of glycogen anaerobic glycolysis, the anaerobic exercise ability of the whole body, especially the thigh muscles, can be greatly improved, and the discomfort caused by strenuous exercise in the later stage can be postponed. The advantage is that not only the cardiopulmonary function is improved, but also anaerobic fitness exercise can be added for a longer time. Of course, first of all, our bodies are absolutely healthy.
Riding mode of combining fast and slow
The combination of fast and slow spinning exercise equipment can not only give consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, but also increase the fun of exercise. Scientific methods can better combine our exercise methods and get more concrete results.
Question 5: What wheel diameter is used to calculate the speed and mileage of spinning bike? The unit of daily electricity consumption is degree, 1 degree = 1kWh, which are all units of energy, and are physically called J (Joule); Watt is a unit of power. According to your value: W (where W is energy) =UIt=7.7J (note: the unit is not W, but J); Therefore, the electricity consumption for one hour is: w = UIT =11v× 0.7a× 3600s = 27720J; And: 1 degree = 1kWh=3600000 joules …
Question 6: Riding a spinning bike 10 minutes is equal to running a few kilometers for 5 minutes, depending on the situation. Generally speaking, the two are almost equal, that is, the heat consumed by slow riding 10 minutes is similar to that consumed by jogging 10 minutes. To say a few kilometers, 1.5 kilometers for easy riding, 2 kilometers for medium riding and 2.5 kilometers for hard riding.
Question 7: Spinning bike doesn't know how to calculate the speed. Hello, Likang spinning bike, please answer. You can buy a spinning bike with a monitor on it, which is convenient to watch. I hope it will be adopted.
Question 8: What is the fastest speed of spinning bike? How many kilometers can I ride in two minutes at the earliest? 2.38 I have tested it.
Question 9: How to control the speed of spinning bike in the gym? Last time I rode too fast, it was 1.
Adjustment of car seat height
Stand on the back seat side of the bicycle. Lift the thigh near the seat so that it is parallel to the ground. The height of the car seat should be consistent with the height of the front thigh.
Adjust and change the height of the car seat through the knob.
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Front and rear adjustment of automobile seat
Sit in the car seat, step on the pedal at three o'clock, parallel to the ground. The front knee and the widest part of the sole are connected in a line, perpendicular to the ground. Looking down from the knee, you can just see the widest position of the sole.
Adjust the front and rear of the seat, get on the bus and observe to find the position that suits you best.
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Adjustment of handlebar height
The height of the handlebar can be adjusted according to your personal flexibility and back condition, or according to your personal preference, as long as it is comfortable.
If you are a novice, or have a low back injury but not in the onset period, it is recommended to raise the handlebar relatively.
If you have some training experience, good flexibility and no pain in your lower back, you can lower the position of the handlebar to the height of the front end of the seat.
Keep your tips.
After adjusting the bicycle, make sure that each adjustment knob is fixed and locked.
Fix your feet comfortably in the pedal, put the widest position of your forefoot on the pedal shaft, and your toes don't have to step on the whole pedal. Tighten your pedal rope buckle.
Tie your shoelaces! The shoelaces are too long, so they must be fixed. It's dangerous for shoelaces to roll into the axle!
Riding posture
When you adjust the height of the seat, the front and rear of the seat and the height of the handlebar, you can ride the bike.
Step on the pedal crank in a position perpendicular to the ground as shown in the figure. Knees with straight legs should have a range of motion of 25-35 degrees before and after.
When you step on the wheel under your feet, the whole track is a circle.
Step on the wheel under your feet and imagine that your feet are drawing a circle. The whole body should be relaxed, and there is no discomfort in the waist and knees.
Keep your tips.
During riding, the shoulders and abdomen sink, and pay attention to the rhythm of stepping under your feet.
When riding, don't leave your hands on the handlebars, and don't do push-ups, swinging from side to side, etc. Have you ever seen anyone do push-ups while riding a bike outdoors? )
Remember these rules, and you can safely go to the gym to start your cycling training course. If you arrive at the bike room, but you forget how to adjust your bike, Keep Jun suggests that you:
Question 10: How many calories can a spinning bike consume in an hour? Spinning is a great aerobic exercise, which can effectively improve cardiopulmonary function, strength and endurance. Consume energy, reduce body fat, and rotate to relieve psychological pressure, which is exciting. Every 40 minutes of spinning consumes about 400 calories. But this calorific value will change with the difficulty and duration of each person's choice during riding. If you are a sedentary office worker and try spinning for the first time, you can train like this:10min cycling → rest →10min cycling → rest →10min cycling → rest. With the increase of the amount of exercise, you can change the three groups 10 minutes into four groups, and then extend the riding time to 15 minutes. Then you can extend the riding time to 20 minutes, 30 minutes, and gradually increase it to 45 minutes. After the body can adapt to 45 minutes of riding, the difficulty can be increased. Precautions for practicing rotation 1. The first time you take a spinning course, you can set the goal to stick to it until the class is over. Gradually increase the intensity according to your own situation; 2. Correct bicycle setting is very important. Too low a seat position can cause knee pain and other injuries. Before you start pedaling, be sure to ask the coach to guide you on how to set up your bike correctly. 3. Because the gears of the bicycle are round, the correct riding skills are: pay attention to the whole circle with the pedal; Most people are used to pedaling again when riding a bicycle. They like to pedal hard when they get off and rest when they get up. In fact, stepping on the pedal will weaken the strength of the muscle tissue of the legs, calves and biceps femoris, and the force transmitted when riding a bicycle will be reduced, so the thighs are particularly prone to fatigue, so the force should be uniform.