Spinning in the gym, exercise is the basic way to keep healthy. In our daily exercise, different people should arrange exercise time according to their living habits. Exercise helps to strengthen our physique. Let's take a look at the spinning bike and knowledge in the gym.

Before cycling 1 spinning in the gym, in addition to doing some low-intensity exercise, the formal class will have a targeted warm-up plan. 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:

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.

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.

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, there are four handlebar positions, namely, abdominal oblique muscle, back width and arm step by step.

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. Never 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 our thighs. At the same time, we can feel that the muscles of the buttocks and back are also very tense and very hard. 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.

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.

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.

Gym dynamic cycling 2 cycling, burning calories!

Don't think cycling is easy, cycling can also consume a lot of calories! A woman who is about 30 years old and weighs 45kg can consume 200 to 250 calories by cycling 1 hour. It is enough to compete with more intense sports such as dance and aerobics!

Correct posture+stepping = tightening the whole body.

Cycling can be said to be a full-body exercise, because cycling can tighten the whole body. As long as the riding posture is correct, it has a good body shaping effect on the arms, waist and back. In addition, when riding a bicycle, you need to keep pedaling with your feet, which also has a good tightening effect on your hips, thighs and calves!

Correct posture is not only easy to ride without fatigue, but also has real sports effect!

Correct grip of the handle

Relax naturally, like holding the ball, and arch your back slightly.

The body naturally relaxes. When you hold the handle with both hands, it's like holding a ball. If the elbow is slightly bent, the back will naturally arch slightly ~

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Don't hold the handle directly because of fear or nervousness. Over time, arms and shoulders will become stiff and sore ~

Correct trampling method

Pedal in front of sole

When pedaling, put the soles of your feet behind your toes. Pedaling in this posture can not only make it easier to exert strength, but also exercise calf muscles ~

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If you pedal with the middle part of the sole of your foot, it will not only be laborious, but also make your toes turn outwards. After a long time, it will easily lead to O-legs!