Losing weight and fat is effective quickly. 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.

Keep fit and improve heart and lung 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. Riding a spinning bike with a certain intensity for a long time is helpful to improve cardiopulmonary function.

Thigh thin, practice ass. The main purpose of riding a spinning bike is to exercise the lower body, so the muscles of the waist, buttocks and thighs must exert their strength at the same time during the exercise. The effect of cycling is especially obvious for girls. Pay attention to the correct posture and exert force on your hips, then you can stovepipe and lift your hips.

Enhance waist and abdomen strength. In the process of cycling, the legs and waist and abdomen need to work together. Doing so can strengthen the strength of the waist and abdomen, and cycling is very suitable for people who often have low back pain and discomfort.

Prevent hypertension. Spinning can also prevent hypertension, sometimes more effective than drugs. It can also prevent obesity and arteriosclerosis and make bones strong.

Shape the perfect figure. Spinning can not only lose weight, but also make your figure more symmetrical and charming, which has a certain shaping effect.

Disadvantages:

It is easy to cause knee injuries. 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.

Riding for a long time is easy to get hurt. It is suggested 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.

Gym training is easy to lack oxygen. Gym spinning design is very suitable for aerobic training, but the general spinning training room is too small, and many people are prone to indoor hypoxia during training.

Too much training intensity is easy to fatigue. The exercise intensity of spinning bike is still relatively large, mainly depending on personal situation. Keeping up with the coach's speed is of course the best, but it also needs a process of adaptation and gradual progress.

Extended data:

When riding a spinning bike, the upper body is supported by the muscles of the waist and abdomen, with the thighs and buttocks as the center of gravity. Keep it steady when pedaling, and don't skew or twist it. Relax your hands or shoulders, don't be stiff, bend your back naturally, and don't be stiff and straight to avoid low back pain caused by poor posture. The sole of the spinning bike should be placed at the largest area in the rear, stepping on the inside of the pedal, stepping with the forefoot, not with the arch. The pedaling action uses the gluteus maximus to "pedal" with the weight, and uses the biceps femoris to pull back, and the legs repeatedly present a circular cycle.

References:

Spinning bike-Baidu encyclopedia