No matter in the gym or at home, spinning bike is a very popular running fitness equipment. Let me introduce the precautions of spinning fitness, hoping to help you!

Matters needing attention in rotating fitness

1, not wearing proper shoes

Wearing soft-soled non-bicycle shoes will cause discomfort in the arch of the foot and pain in the soles of the feet over time. Choosing special shoes can usually solve the numbness and tingling of feet caused by narrow shoes.

2. The seat is too forward.

The adjustment of the seat back and forth determines the angle of knee bending. Experts pointed out that moving the seat forward too much will affect the angle of pelvis, which will put pressure on the lower back and make the waist and buttocks uncomfortable.

The seat is adjusted too far back.

When this happens, your legs will need to stretch more to step on the pedal, just like when the seat is adjusted too high, there will be the following risks: hamstring strain, achilles tendon inflammation and low back pain.

4. Turn your hand too high

Fitness experts warn athletes who are used to setting the handlebars too high. If the handlebars are too high, it will affect your riding skills and exercise effect. Because the handle is too high, it will indirectly lead to your body being too straight, and if your body is too straight, you can't achieve a perfect pedaling cycle, because you need more strength to pedal. In this way, not only your posture is unsightly, but also your pedaling strength will be consumed by the wrong body posture, thus reducing the exercise effect.

5. Turn your hand too low

Experts point out that if the handle position is too low, most of the strength will be used on the hands, arms and shoulders. This will cause tingling and numbness in the hands, accelerate the deterioration of the symptoms of wrist joint syndrome, and may cause shoulder pain. If you are a beginner, or have neck and back problems, the trunk muscles are not strong enough and the softness is too poor, then the appropriate handle height is particularly important.

Benefits of spinning

1. First of all, spinning bike can skillfully combine strong rhythmic music, unpredictable lighting and coach's guidance to simulate the effect of riding in various road conditions such as mountains, flat land and beaches, and create an exciting sense of movement.

2. Secondly, spinning usually takes about 50 minutes, which is divided into 7 minutes to warm up, 35 minutes to ride and 7 minutes to relax. After getting on the bus, you can pedal your bike gently with a soft warm-up tune. After about 3 or 4 minutes, you will feel obvious heat, and then stretch your knees, thighs, waist and other easily injured parts. Although the cycling rhythm often changes, it is still a strong exercise, so the warm-up session must be serious.

3. Spinning bikes can be put into gear orderly, and spinning bikes also have first-hand, second-hand, third-hand and third-hand gears. When riding formally, the coach will ask the students to ride quickly with one hand. At this time, the center of gravity is on the hips and the body bounces up and down with the music. With the change of music, the coach will ask to change to the three-handed posture of climbing mountains. At this time, the hand is held in front of the handlebar, the hips leave the seat and the body swings left and right. Second-hand position is the transition between the two. If you are tired from climbing the mountain, change to this position to relax. At this time, put your hands shoulder-width in front of the handlebar and relax your upper body, which can appropriately relieve the pressure on your back and stretch your back and waist.

Spinning skills

1, keep the upper body stable.

When riding a spinning bike, the upper body should take the core muscles as the main axis and the thighs and buttocks as the center of gravity to maintain stability, and it should not be skewed or twisted when pedaling. Science has proved that this is the most effective way to output the strength of both legs.

2. Hands and back bend naturally.

When riding a spinning bike, your back should bend forward naturally and not stand upright and stiff. If you continue to maintain bad posture, it may lead to long-term low back pain. In addition, usually do more waist stretching to increase softness and stability, which is helpful for the performance on spinning bike. At the same time, your arms should bend naturally when riding. If the hands or shoulders are stiff when riding, it may cause pain due to improper wrist and elbow force, and the arm posture will also affect the angle of waist flexion.

3. Step on it with your forefoot.

The sole of the spinning bike should be placed in a suitable position to achieve complete and efficient output, which will increase the speed and stability of the spinning bike. The correct way is to step on the inside of the pedal with the largest area of the sole behind the toe, and step on it with the forefoot instead of the arch. In this way, the main muscles around the thighs can be used correctly. If you wear professional riding shoes, the shoes can stably fix the soles of your feet on the pedals to avoid slipping.

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