Precautions for practicing spinning: (1) If it's the first time to take a spinning course, you can set the goal to stick to it.
Gradually increase the intensity according to your own situation. (2) Correct bicycle setting is very important. Too low a seat position can cause knee pain and other injuries.
Before you start pedaling, be sure to ask the coach to guide you on how to set up your bike correctly. (3) Because the gears of the bicycle are round, the correct riding skill is to pay attention to the whole circle with the pedal.
(4) Most people are used to pedaling again when riding a bicycle, and they like to pedal hard when they bend down and rest. In fact, stepping on the pedal will weaken the strength of the muscle tissue of the legs, calves and biceps femoris, and the force transmitted when riding a bicycle will be reduced, so the thighs are particularly prone to fatigue, so the force should be uniform.
2. Fitness bicycle fitness guidance
Matters needing attention of spinning bike under the guidance and encouragement of fitness instructor, practice on indoor fixed bike. The height of handlebars and cushions of bicycles can be adjusted to make you feel comfortable, just like when you are going uphill slowly, sprinting and recovering. The requirement for the coordination ability of practitioners is not high, and it is suitable for different practitioners to provide cardiopulmonary exercise.
Practitioners can design their own intensity, and rotation is a very effective and energy-consuming exercise. The use of spinning bike: ● There is a resistance adjusting lever under the handlebar, which can reduce the resistance by downward adjustment and increase the resistance by upward adjustment.
● There are two knobs beside the seat to adjust the front, back and height of the seat respectively. ● There is a shoe buckle on the pedal, and your feet should be put inside when riding to ensure safety.
Three main hand positions: the first hand position: hands are shoulder width apart and hands are flat. Second-hand posture: Hands are slightly wider than shoulders, and the handlebar is kept upright.
Third hand position: Hold both sides of the handlebar with both hands, and press your thumb against the front end of the handlebar. Six main movements ● Sitting posture, riding flat and first hand position.
Bicycles do not increase resistance, but warm up by increasing riding speed. ● Riding standing, second hand.
Bicycles need to be boycotted. This action imitates riding a bicycle on uneven ground to exercise thigh and knee muscles.
● Climbing in a sitting position, second place. This bike has a little resistance.
This action imitates riding a bicycle to climb a mountain (the slope is not big) and exercises calf muscles. ● Climb in a standing position, the position of the third hand.
Bicycles increase resistance. This action imitates riding a bicycle to climb a mountain (with a large slope) and exercise the hip muscles.
● Workshop jumping, sitting and standing alternately, the second posture, the combination of "standing and riding" and "sitting and climbing". ● Sprint at full speed in sitting position, and sprint at maximum speed in the second position.
Key points of posture ■ Don't shrug your shoulders, keep straight, and avoid hugging your back or leaning back too much, which will damage your back ■ No matter what you do, keep your head straight as far as possible, and don't lean forward too high ■ Wear foot covers, tighten them to ensure safety ■ Keep your arms slightly bent, and don't bend your wrists too much, let alone too straight. Novice note: ● Spinning bike mainly exercises lower limb strength, but many people will try their best to hold the handlebar tightly. Therefore, the arm must be relaxed! ● When the seat of a car seat is sitting, the center of gravity of many people will move forward continuously, and the more they sit, the more forward they are.
In fact, the center of gravity of the body should retreat a little, otherwise, after returning home, * * * will definitely hurt! ● Adjustment of resistance Don't be afraid that the resistance is too great to ride. When riding a bike, there will be inertia. If the resistance is too small, your feet will fly away, which is dangerous! Therefore, I prefer to increase the resistance first and then gradually reduce it.
The coach will give you a hint about the adjustment of resistance during practice. ● Clothing tops should be simple and tight.
Pants and shoelaces should not be too long to avoid entanglement with pedals. You can choose middle pants. Mid-range pants should be thicker so that * * * won't hurt too much.
● Equipped with kettle and towel. Spinning will sweat a lot, of course, both are indispensable.
Appropriate hydration in class. Towels can not only wipe off the sweat on the body, but also wipe off the sweat on the handlebar to prevent the hand from slipping. ● Frequency spinning is a kind of high-intensity aerobic exercise, which can be done 3-5 times a week.
If you want to lose weight, it will have obvious effect after one month! ● Stretching and warming up, stretching and exercise should be an inseparable whole. Stretching training after exercise can improve the pain caused by lactic acid accumulation, relax the tense muscles after exercise, and prevent muscle stiffness and blood accumulation in muscles.
At the same time, systematic stretching training can lengthen your muscles and tendons, improve your body lines and increase flexibility and coordination. Can effectively prevent sports injuries.
● Breathing mode is chest and abdomen. Keep breathing normally and smoothly during exercise, but never hold your breath.
This will make you feel better and more comfortable. ● The effect is particularly tiring, but the thigh muscles and calf muscles, 80% of the muscles of the whole body participate in the exercise, and the speed, time and heart rate are observed through the instrument.
3. What should China women pay attention to when practicing spinning?
The body of spinning bike is designed according to ergonomics, which can be chosen by people of different heights and weights. The safety foot cover is always fixed on the pedal, which effectively improves the safety factor of sports.
Moreover, spinning can be used as a group sport, where several people ride together and encourage each other, which can fully embody the spirit of collective unity and cooperation, mutual support and encouragement, and is very suitable for cultivating the team spirit of young people. 1 At the same time, riding a spinning bike can play a bodybuilding role in large muscle groups such as hips and thighs, and enhance the strength of human lower limbs.
However, riding coach Ma Yanhui said that spinning alone can't achieve obvious weight loss effect, so you need to practice with a book and some equipment, and there should be some stretching exercises similar to yoga after each spinning. Precautions for practicing spinning: (1) The first time you take a spinning course, you can set the goal to stick to it until the class is over.
Gradually increase the intensity according to your own situation. (2) Correct bicycle setting is very important. Too low a seat position can cause knee pain and other injuries.
Before you start pedaling, be sure to ask the coach to guide you on how to set up your bike correctly. (3) Because the gears of the bicycle are round, the correct riding skill is to pay attention to the whole circle with the pedal.
(4) Most people are used to pedaling again when riding a bicycle, and they like to pedal hard when they bend down and rest. In fact, stepping on the pedal will weaken the strength of the muscle tissue of the legs, calves and biceps femoris, and the force transmitted when riding a bicycle will be reduced, so the thighs are particularly prone to fatigue, so the force should be uniform.
4. Seek the precautions and knowledge of spinning bike.
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. Side waist stretching simulates that when a bicycle passes through an emergency corner, the upper body should shake left and right, 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.
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. Turn the weight control button uphill 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 wheel rotate.
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.
Downhill creates 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 part of the curve must match the legs to achieve the overall fat reduction effect. When simulating a sharp turn, hold the handlebar with both hands, lean to the left and right sides, basically shift the center of gravity of the body, and control the amplitude of the upper part with waist strength.