Spinning is probably one of the most popular fitness exercises now.

Many fat friends practice spinning because of its fat burning effect.

But you know what,

Spinning is not as simple as you think.

If the method is wrong, it may affect your weight loss effect.

Even hurt the body!

When practicing spinning,

What are the disadvantages of blind cycling practice?

What kind of posture is the most standard?

Have you ever made these mistakes while riding a bike?

Don't think that rotation is just two simple actions of "kicking and retracting legs". Many details in training determine the effect of your exercise. Look at these mistakes. Have you ever done it?

Mistake one

Free riding

When acceleration and resistance are common, some people will put down some "fancy" in order to show off their skills. However, this kind of action seems to increase the difficulty, but it is actually dangerous.

Without hands to stabilize the upper body, the center of gravity is easy to bump up and down and left and right when riding. Excessive shaking from left to right may damage the lumbar spine; Too much ups and downs will hurt your knees. Especially when riding standing, your arms must not leave the handlebar, otherwise the consequences of falling off the car can be imagined.

Error 2

Toe down when riding a bike.

In the process of strenuous exercise, the body may unconsciously tighten, for example, when pedaling, the toes may face down because of excessive tension. This is not only inconvenient to pedal, but also may cause numbness of toes and even inflammation of toe joints.

Error 3

Replace sitting position with lying position.

In order to be lazy, sitting posture is obviously done by lying down. If you don't exercise according to scientific posture, it may cause bending deformation of hip joint and spine, which may cause pain and injury. And when you need to look up, this action is easy to strain your neck.

Error 4

No resistance

Pursuing the same speed as the wind, I set the resistance to zero and stepped on it quickly. If so, no-load exercise will be a waste of time, and the high-speed rotating wheel has great inertia, and the foot may be sprained by the wheel as soon as it is relaxed.

If you want to practice well and thin, you have to do this!

I don't want to train hard, but it doesn't work. I don't want "hot" physical pain after hot training? Then you have to practice like this.

Adjust your bike to suit you.

Before starting exercise, you usually need to adjust three parts of the bicycle: the height of the seat, the front and rear position of the seat and the height of the handlebar.

When adjusting the height of the seat, stand on one side of the bicycle and lift your thighs parallel to the ground. At this time, the height of the thigh from the ground is the height of the seat.

The height of the handlebar should be roughly the same as the height of the car seat, and it can be slightly raised according to its own situation. Higher handlebars are more suitable for beginners.

When adjusting the seat position, sit on the bicycle and step the pedal parallel to the ground. At this time, the position of the seat should ensure that the calf is perpendicular to the pedal and the ground.

Keep the correct riding posture.

The whole cycle process can be simply divided into four steps:

Pedal: when falling, push down with your hips.

Pull: When the movement reaches the bottom, the muscles near the knee joint exert force to pull the leg back.

Lift: while pulling, the waist exerts force to drive and improve the legs.

Kick: apply force to the thigh, kick to the initial position, and then repeat the action.

Riding according to such steps can maximize the exercise to all parts of the lower body, improve the fat burning effect, strengthen muscles and improve the metabolism level.

In addition to these, there are four points to pay attention to in riding posture.

one

Keep the upper body stable

When riding a bicycle, the upper body should also be in a state of tension, with the thighs and buttocks as the center of gravity, and the core muscles of the waist and abdomen are concentrated to help keep the body stable, so that it is not easy to skew or twist when pedaling.

Second, the hands and back naturally bend.

Keeping the back stiff is not conducive to the normal completion of riding, but also increases the pressure on the back, which will cause damage to the back over time. The correct way is to bend your back naturally and lean forward. At the same time, the arm should also keep a natural bending posture, which is more convenient for the body to exert its strength.

Third, pedal with the forefoot.

Only when the contact part between the sole and the pedal is correct can the riding speed be stably controlled and the maximum efficiency of sports output be realized. The forefoot should contact the pedal to the maximum extent, instead of putting the pedal at the arch of the foot, which is beneficial to the muscle groups around the thigh and ensures the training effect.

Fourth, keep moving in a circle.

When pedaling, the closer the trajectory of the two feet is to the circle, the better the pedaling effect will be, and the physical strength can be used more effectively during exercise. If the movement presents an elliptical trajectory, the buttocks will easily move on the mat, which will affect the exercise effect. If you can't keep the circular motion, you can adjust the height of the seat properly, or be careful not to step too deep when stepping down.

For the purpose of exercise, it is recommended to ride it two or three times a week. Friends who want to lose weight can appropriately increase the number of times and ride three or four times a week. Don't exercise every day because of high-intensity rotation, which may easily lead to overtraining, fatigue, excessive muscle soreness and even knee injury.

Spinning is very intense. According to the spinning class in the gym, a spinning class lasts for 45 minutes and consumes about 400-500 calories. If it is the first time to take a spinning class, you can set the goal as sticking to it. Gradually increase the intensity according to your own situation. Beginners can ride 10 minutes when training by themselves, and then rest 10 minutes before recycling. The total duration of each ride can be controlled at 45-60 minutes. This is not easy to damage muscles, but also can achieve the initial exercise effect.

Spinning bike is called a fat-reducing weapon. It consumes sugar and burns excess fat through continuous cycles with different rhythms. A 45-minute spinning class will burn 400 to 500 calories, which is equivalent to an hour and a half of long-distance running. But also can play a bodybuilding role in hip, thigh and other muscle groups, and enhance the strength of human lower limbs. If you have a lot of fat on your stomach, tightening your waist and abdomen when riding can better reduce the fat on your stomach.

Will the calf of spinning bike get thicker?

Correctly mastering the riding posture of spinning bike can not only make the calf thicker, but also achieve the effect of modifying the calf line. But unreasonable intensity and exercise time may increase calf muscles. Therefore, in the process of exercise, we must listen to the guidance of the coach, master the sports skills, and don't play at will. And do stretching massage after exercise.

In the process of cycling, the friction on the knee joint will be relatively large, and coupled with the high-intensity exercise rhythm, it is easy to cause injuries. Therefore, people with knee injuries are advised not to participate in this sport. Although there won't be much reaction at that time, it will be reflected after a long period of exercise.

Because in the process of cycling, there will be fast-paced music and some high-intensity training. It is best for patients with heart disease and hypertension to consult a doctor before exercise, and it is best not to take part in such exercise to avoid danger.

1. It is best to do rotation training under the guidance of a coach. It is forbidden for a person to ride with one hand or let go of both hands when exercising, because he is injured in high-intensity riding, standing or jumping.

2. When riding, make sure that your feet are parallel to the ground and your feet are in the center of the pedal when pedaling. Don't step back, so as to avoid injury after the pedal is released.

3. When riding a spinning bike, the resistance will increase with the increase of exercise intensity. Treading without resistance not only wastes exercise time, but also causes sports injuries when pedaling without resistance at high speed.

4. When doing spinning in the gym, be sure to check the performance of the bike first, adjust the height of the seat and handlebar according to the coach's guidance, and experience whether the pedal and shoe buckle are suitable, so as to avoid the pain and injury of knees and waist caused by the position of the seat, or the injury caused by the foot falling off the pedal.

Cycling is also a high-intensity exercise. Be sure to choose pressure-resistant sports shoes, and finally you can have air holes to avoid foot odor after sweating a lot during exercise.