brief introduction
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SPINNING, the English name of spinning bicycle, was initiated by American personal trainer and extreme athlete JOHNNYG in 1980s. This is a unique and dynamic indoor bicycle training course, which combines music and visual effects. Spinning bike, after overcoming all the disadvantages of outdoor driving, is easy to learn. Due to the progress of technology, it has become an aerobic exercise that can make the whole body get exercise. Suitable for people aged 05-50. However, due to the brilliant lighting and high-decibel music, people who choose spinning bikes are concentrated between the ages of 20-35, mostly young white-collar workers .40666.666666666666
Spinning bike will consume a lot of energy and sweat a lot after exercise. At the same time, it also strengthens the strength of your legs and beautifies the shape of your lower limbs.
structural analysis
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Spinning bicycles are basically similar to ordinary bicycles, including handlebars, seats, pedals and wheels, and the body is firmly connected into a whole. Different from ordinary bicycles, its structure can be greatly adjusted to make riders feel more comfortable. Before you get on the bus, you must first decide the height of the seat. Usually, this height is based on the height when you stand on the ground and lift your thighs flush with the ground, so that when riding, the angle between your thighs and calves will not be too small, thus reducing the burden on your knees and preventing your knees from being damaged. Then the position of the handlebar is determined by the position of the seat. It's best to put your hands in front of the handlebar and lean your elbows on the nearest handlebar. Your body should be compact and your arms should be stretched forward without any difficulty. The height of the handlebar can also be raised and lowered according to the figure of the cyclist.
Fat reduction principle
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Spinning, like all aerobic exercises, is to fully activate the body's motor cells and achieve the purpose of reducing fat while consuming energy.
According to the coach, spinning is one of the equipment with the largest amount of exercise in the gym, which requires very high physical fitness. Usually, a class can consume about 500 calories, but also a lot of sweat. The body loses water quickly, so it should be replenished in time. However, losing a lot of water does not mean losing weight by "reducing water". If you wear a heart rate meter during exercise, you will clearly see that from the moment you exercise, you are completely consuming fat. During leg-centered exercise, the muscles of hips, waist, back and arms can be fully exercised, and at the same time, your cardiopulmonary function can be enhanced.
Suitable object
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Spinning bike, which originated in America, is full of American flavor, energy and passion, so it is favored by people aged 25-35. However, there is no age limit for this sport abroad, because its scientific design ensures the safety of participants, and the exercise intensity is completely controllable, which is suitable for all people with athletic ability.
However, it is suggested that people with knee injuries should not participate in this sport, because the friction of the knee joint is very large during the whole riding process, coupled with high-intensity pressure, it is easy to form potential injuries, which will gradually be reflected in the future exercise process. Patients with heart disease and high blood pressure are also best not to participate, so as to avoid the danger of high-intensity training.
Two misunderstandings that puzzle spinning practitioners
Myth 1: Does spinning make your limbs strong? You can go and see foreign spinning coaches who have many years of training experience. Their sturdy and slender shapes will tell you that you don't have to worry about turning you into a "big MAC".
Myth 2: Is it true that the more you sweat, the more you can lose weight? In fact, what needs to be reduced is fat, not water. The discharge of a large amount of sweat is actually the loss of water in the body, which does not necessarily mean a large amount of fat consumption in the body.
Spinning makes it easy for you to play.
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For those who want to try spinning, the choice of trousers needs a little trouble. It is best to wear close-fitting pants, regardless of length, which can reduce the friction between skin and pants during exercise and make people more comfortable to exercise. There is no need to be too picky about music, because there is no music outdoors.
In the United States, spinning has been developed for 10 years and is still popular in the United States. Spinners don't sit on bicycles and make a hullabaloo about like they did at the beginning, thinking that the greatest intensity and the fastest speed can show that they are spinning lovers. Today's athletes have become "peaceful", and you can feel another realm of this "dynamic" movement even with your eyes closed: a breeze blows over your palm, the fine hair on your temples caresses your skin, the fragrance of flowers seeps into your heart, and the birds sing crisp and melodious.
Spinning training-carefully design every step
According to the characteristics of exercise intensity and will training, the design of spinning energy interval divides the training cycle into recovery interval, endurance interval, strength interval, interval interval and competition day, which is convenient for bodybuilders to switch training among all energy intervals.
In the recovery interval, there is no crawling, no jumping, only light resistance. Just close your eyes, breathe through your nose to relax, feel the cyclic trampling under your feet to make it smooth, concentrate on relaxing your body, put your hands gently on the handlebar, keep your heart rate at 50% ~ 60% of the maximum heart rate, and easily complete all actions. Try to practice meditation on the bike.
Within the endurance range, the maximum heart rate can be maintained between 65% and 75%. The key point is to find a comfortable heart rate and a pedaling method that can maintain long-term exercise, and relax the shoulders, neck, elbow joint and calf. Even if you feel a little sore in your legs, hold on and keep breathing. This is the time to challenge your strength and will.
Strength exercises muscles and cardiopulmonary function intermittently, which requires stable and even pedaling under strong resistance. Don't compete with the slope, try to relax, feel your feet on the pedal, and keep the maximum heart rate between 75% and 85%. Use slope to understand how to turn adversity into a turning point, overcome obstacles with will, and concentrate on coping with the hard riding at the beginning.
Intermittent intervals emphasize intensity, rhythm, time and rhythm. Control the intensity, control the maximum heart rate between 65% and 92%, master the rhythm, switch smoothly between sitting position and standing position, reach your exercise recovery heart rate (65% of the maximum heart rate) between two difficult tasks, and pay attention to the time of heart rate recovery. The faster the heart rate recovers, the better the physical fitness.
If you are energetic and determined enough, after training in the first four energy intervals, you can come to a match day training-full work training. This kind of training is carried out at a stable anaerobic critical heart rate, with no jumping, no standing posture and no ups and downs in speed. Keep the heart rate between 80% and 92%, try to stabilize the heart rate, choose resistance rationally, and keep your mind clear and flexible. This is the time to know yourself, and the person who walks the longest and fastest will always be the winner!
Coach prompt
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1. Before each spinning activity, you must spend some time doing enough warm-up. You can jog on the treadmill for a while, or do aerobic exercise, and then participate when your body starts to get excited. Because the body that has been almost dormant for a long time can't adapt to the sudden increase of load and strength, it is easy to get injured before the bones and muscles stretch.
2. Check whether each component is safe before getting on the bus, and pay attention to adjusting the position after getting on the bus. The most important thing is to fasten the safety lock on the pedal to avoid the danger of bumping when getting off at high speed. You should always keep your feet parallel to the ground when riding a horse.
3. Breathing on spinning bike is very important, so you should learn abdominal breathing. During abdominal breathing, the tension and relaxation of abdominal muscles occur alternately, which makes the capillaries in local muscles contract and relax alternately, accelerates blood circulation, expands the supply of oxygen, is also conducive to the discharge of metabolites, plays a role in regulating and promoting the whole body organs and tissues, and can greatly enhance lung function.
4. It is best to wear professional spinning clothes, and cotton sportswear with good elasticity can also be substituted. Sports shoes with shoelaces are the best choice, because this can firmly fix your feet on the pedal and prevent them from slipping.
Spinning is still the most popular fitness program in today's gym. It allows you to carry out rhythmic and step-by-step heavy-load aerobic exercise with explosive music, gorgeous lighting, coach's password and the encouragement and drive of participating partners, so that your heart and lung functions and muscles in many parts can be fully exercised. Boxing is explosive and exciting. After a period of exercise, the elasticity, flexibility and reaction speed of human body can be greatly improved, your energy will be more vigorous, your emotions will be more surging, and your excitement and even some "crazy" feelings will be completely released.
Practice spinning, so if your knees and lumbar vertebrae hurt, you can't take part in this sport.
Taboo action in spinning
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One of the taboos: using weight-bearing equipment on bicycles? Lifting weights in the car is ineffective and unsafe. It is most effective to train the weight of exercise muscles in a stable state.
Taboo 2: Ride with one hand or open with both hands? When standing or jumping, you may be seriously injured; When climbing in a sitting position, it will cause uneven stress on the waist.
Taboo 3: toe down when riding a bike? It can cause inflammation of joints and numbness of feet. When pedaling, your feet should be parallel to the ground and placed in the center of the pedal.
Taboo 4: No resistance at all? Pedaling without resistance wastes exercise time, and pedaling without resistance can also cause sports injuries at high speed.
Taboo 5: Stepping backward will loosen the pedal, which may cause injury when the pedal falls. Studies have proved that backward and forward use the same muscle group and consume the same calories, so backward has no advantage.
Taboo 6: Use the grip when sitting? It may lead to excessive bending of hip joint and spine, leading to low back pain. When you need to look up, this grip is easy to cause neck strain.
Taboo 7: Stretch your feet on the handlebar? Maybe most people don't have enough flexibility to stretch their feet on the handlebars.
Healthy recipes for spinning bikes
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At the end of the 40-minute course, the rotation training did not stop. For enthusiasts, besides reasonable training arrangements, it is equally important to eat healthy and natural food in a balanced way. Of course, you should replenish enough water every time you train.
As spinning enthusiasts, we need to avoid three kinds of foods that hinder sports performance and recovery: refined carbohydrates, such as sugar (soft drinks, processed juice, sweets and desserts) and white flour foods (flour, white bread, white rice and various packaged foods)-which hinder fat burning, lead to blood sugar rise and fall, and inhibit renal glands; Margarine, biscuits, candy, potato chips, cakes and fried foods-hinder the operation of aerobic system, leading to diet-related heart disease and cancer; Caffeine-inhibits renal glands and weakens the ability to discharge pressure.
It is very important to get enough calories and water before training. Exercise on an empty stomach consumes energy reserves in the body, thus slowing down metabolism. Ideal foods include fruits and carbohydrates, such as cereals, brown rice, soybean milk and nutritious powdered foods.
After training, besides adding some sugar, other nutrition is also very important, especially in protein. Eggs, skim milk, fish, tofu and powdered protein supplements are all excellent sources of protein. It is estimated that a person who exercises regularly needs the same protein grams as his lean body weight. For example, if your weight is 140 kg, and 15% is fat, then your lean body weight is 1 19 kg, and you need to consume 1 19 g of protein every day.
Water is also important. Nothing can affect sports performance and health more than water. Even 40 minutes of spinning training can make you seriously dehydrated. It is best to drink half the weight of water every day (change the pounds into ounces), that is, a mixed energy drink of white water and carbonated water below 7%. Most fruit juices and sodas contain more than 7% sugar, which is slowly absorbed by the stomach and is not an effective hydration source. Whether you are getting enough water, you can refer to two indicators-clear urine: when there is enough water, the urine should be clear; Weighing before and after exercise: the weight should be kept constant before and after the spinning class, and the water you drink just supplements the water lost by sweating. Weight loss during exercise is only the result of temporary dehydration.
"Dynamic" circular action
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warm up
Before the spinning activity, besides doing some low-intensity exercise, there will be a targeted warm-up plan in the formal class. Knees that are prone to injury, thighs that are prone to fatigue, and waist should be highly valued. Here's what you have to do:
Foreleg muscle extension
Because the thigh is the center of rotation, special attention should be paid to being pulled.
Try to separate your legs as far as possible, bend your left knee, squat down on your upper body, shift your center of gravity to the left, fully extend your right leg, pay attention to your toes leaning forward, feel the tension in your inner thigh muscles, then hold for 5 seconds, and then change your legs.
You can also do leg stretching with the help of instruments. Hold the handlebar with both hands, lift the left leg and put it on the beam of the bicycle, stretch the right leg backward, lean forward slightly, move the ligaments and muscles of the leg, and then change legs.
Transverse waist extension
When a simulated bicycle passes through an emergency corner, the upper body should sway from side to side, and the center of gravity should be controlled by the strength of the waist, so as to continue to ensure that the waist is easily injured on the bicycle.
You can do a set of simple movements, keep your body straight, keep your lower body still, and twist your upper body 90 degrees; You can also do lateral waist stretching, with your legs shoulder-width apart and your arms raised above your head to ensure that your body is on the same horizontal plane and your upper body bends to the right. Do it five times per side.
Shoulder pressing
In view of the fact that the whole body leans forward slightly when riding, the pressure on the shoulder joint is very great, so it is necessary to stretch the shoulder joint. Hold the handlebar with both hands, separate your legs, lean forward, and keep your body as close to the ground as possible.
Bicycle exercise
Just adjust your sitting posture, follow the coach and set off under the light and music rendering. The easiest way to ride a bike is to walk rhythmically. According to the shape of the handlebar, it is divided into four handlebar positions, and the abdominal oblique muscles, back width and arms are exercised step by step.
upward
Turn the weight control button to increase the strength borne by the legs. At first, the upper body leans forward, and then the whole body needs to leave the seat to make the wheels turn. This weight control is very important. Don't let the pedal move with your legs. Instead, we should take the initiative, fully grasp the rotating speed of the metal wheel, and concentrate our strength on the thighs. I feel that the muscles of the buttocks and back are also very nervous and struggling at this time. The legs are almost straight, reducing the burden on the knees, and the focus of exercise is on the muscles of the thighs and calves.
A downward slope
To create the feeling of downhill, you can adjust the weight control button to the lightest, and there is basically no burden on your legs. Step on the pedal easily, leave the handlebar with your hands, keep your upper body straight, and spread your hands as if to embrace the breeze. Usually the music is softer at this time, so try to reduce the intensity of exercise.
bend
The upper body must cooperate with the legs to achieve the overall effect of reducing fat. When simulating a sharp turn, hold the handlebar with both hands, lean out to the left and right sides, basically shift the center of gravity of the body, and control the amplitude of the upper body with waist strength.
related data
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Spinning originated in America. Spinning is a popular aerobic exercise in the gym at present. With music and lighting, athletes imitate various sports, such as climbing mountains and riding bicycles quickly, which is very interesting.
The biggest feature of rotation is that you can immediately release the energy stored in your body for a long time, resulting in a sense of accomplishment. A cycling course lasts for 45 minutes, with warm-up in the first 5 minutes; In the 35-minute main training, the coach will adjust the resistance and revolutions of the car according to the individual manpower, simulate the movements of going up and down the hill and walking in place, and consume a lot of fat while exercising endurance; The last five minutes of relaxation exercises make the lines look better. Such a class can consume 400-500 calories, which is equivalent to running for an hour and a half. It can not only reduce fat, but also improve heart and lung function.
But not everyone is suitable for spinning to lose weight. The coach of the fitness club introduced that for members who are training for the first time, they should first test their physical fitness and determine the exercise time and specific methods according to their physical reactions. He believes that riding requires strong leg strength, and suggests that members have a month's exercise experience before training, otherwise the cardiopulmonary function and legs will not be able to stand this kind of strong exercise.
Key points of posture
■ Don't shrug your shoulders, keep straight, and avoid hugging your back or leaning back too much, which will hurt your back.
■ Whatever you do, try to keep your head straight, your back straight, not too high, and don't lean forward.
■ Install the foot cover and tighten it.
■ Keep your arms slightly bent and your wrists not excessively bent.
■ Wear casual pants and short-sleeved T-shirts when exercising.