What are the main methods of spinning?
Rotation mainly exercises the lower body. The focus is on biceps femoris and quadriceps femoris, and the fat consumption of these two parts. Auxiliary exercises also include calves and buttocks. Regular rotary exercise can enhance cardiopulmonary function. Strengthen biceps and quadriceps femoris, calves and buttocks, and burn off excess fat in these areas.
How long does it take to lose weight by rotating?
In fact, the most important thing to lose weight is to exercise yourself. Only exercise can effectively burn calories and fat in the body, thus making you thin. If you use spinning to lose weight, you should pay attention to persistence, usually 30 ~ 60 times a day. Minutes can exercise the effect of burning fat. If you want to see the effect of losing weight, you must stick to it for more than a month. In addition to exercise, we should also pay attention to adjusting our diet and try to avoid a high-calorie and high-fat diet. Have a good meal and try not to eat supper at night.
? It's best to ride a spinning bike several times a week.
At least three times a week.
Judging from the spinning class in the gym, the 45-minute spinning class consumes about 400-500 calories, which is equivalent to 75 minutes of long-distance running. The coach will string them together with different music. The whole process is: warm-up stretching+regular sitting exercise+mountain sprint exercise+stretching and relaxation.
One of the mistakes that spinning beginners often make is to exercise every day because they are very enthusiastic at first. The intensity of each exercise is also great. Doing so often leads to overtraining, and symptoms such as fatigue and excessive muscle soreness will appear in a short time. So it will stop again. In fact, spinning can be cultivated as a long-term exercise habit, and it is best to stick to it all the time. People who have no exercise habits can gradually increase the spinning training from twice a week to three times a week.
Rotating bicycle handle
Grip 1: the most common grip in sitting posture. Fists and elbows should be slightly triangular, elbows and shoulders should always be relaxed.
Grip 2: This posture is more suitable for sitting, climbing, running and jumping. When the body is upright, this grip will not hinder breathing, and it will keep you stable when the body leaves the saddle.
Grip 3: only used when standing and climbing. Put your hands on the long end of the handlebar, palms inward, knuckles outward, and fingers gently bypass the outer edge of the handlebar.