How to avoid leg pain after rotation? Spinning bike is a fitness equipment that everyone is familiar with. It can help the body consume a lot of calories and has a good weight loss effect, which makes many people like riding spinning bikes very much. Spinning makes people sweat a lot. Many fitness enthusiasts will have leg pain after completing the spinning course. What should we do?
How to avoid the low back and leg pain of spinning 1 the causes of leg pain of spinning?
1, lactic acid accumulates in the process of spinning bike riding, and the speed is too fast and the exercise is relatively excessive, which exceeds the intensity of anaerobic exercise, resulting in the inability of lactic acid produced in the body to be metabolized and decomposed, resulting in local muscle pain.
2, muscle strain may be insufficient warm-up before exercise, poor muscle ductility, excessive force when riding, resulting in excessive stretching of leg muscles, resulting in pain.
How to relieve the leg pain of spinning bike?
1, relax stretching.
This is a good way to eliminate fatigue and help the body recover. It can keep the cardiovascular system and respiratory system at a high level and metabolize the remaining lactic acid.
2. Cold compress
Cold compress can shrink the capillaries in the legs, relieve congestion in the legs, reduce the sensitivity of nerve endings and relieve pain, reduce temperature and fever, reduce local blood flow, and prevent inflammation and purulent spread.
Step 3 rest and sleep
Rest can eliminate fatigue, restore physical strength, reduce the metabolic level of the body, and is conducive to the recovery and storage of energy.
Step 4 supplement nutrition
All kinds of nutrients are consumed in exercise. Supplementing nutrition in time after exercise is helpful to eliminate fatigue and restore physical strength. Sugar, vitamin C, vitamin B, water, etc. , should be fully supplemented.
How to avoid leg pain after rotation
1, warm up before exercise
Warm-up before exercise can effectively activate leg muscles, mobilize muscle enthusiasm, make motor nerves in an excited state, and help avoid strain caused by excessive muscle tension during riding.
2. Eat more alkaline food.
Eating more alkaline foods, such as bananas and tomatoes, is conducive to maintaining the body's acid-base balance, helping to neutralize and metabolize lactic acid and eliminating muscle soreness.
3. Don't exercise too much.
According to one's ability, choosing appropriate speed and action according to one's own situation can help blood circulation and waste metabolism such as lactic acid to be in a relatively balanced state, and better ensure sports performance and post-exercise feelings.
Precautions for riding a spinning bike
1, adjust the seat.
Before riding a spinning bike, align the widest part of the pedal with the strap on the pedal, which helps to apply force correctly when pedaling. In a pedaling posture, the plumb line of the front knee is aligned with the center of the pedal, and the distance from the seat cushion to the handle is correct. The height of the chair is about as high as his hip bone. When you step on the lowest point, your knees should bend slightly. If your knees are completely straight and your hips shake when you step on them, it means that the chair is too high.
2. Be sure to warm up.
Stretch the back of the thigh, land your right foot, and hook the pedal up as much as possible. Imagine sitting back on your hips, pressing your upper body forward, feeling the stretch on the back of your right leg, putting your hands on your waist to keep balance, and changing your feet after 10 seconds.
Hip stretching, knee bending, right ankle resting on the left thigh, imagine the way of hip sitting back, drive the upper body to press forward, pay attention to keep the hips on both sides horizontal, stretch the outside of the right thigh, and stop 10 seconds to change sides.
Stretch the front thigh, stand with your left foot, hold your right ankle with your right hand, try to be close to your hip, and stretch your front leg muscles. 10 second.
3. Not too fast.
Beginners are advised to find the right frequency before increasing the amount of exercise. Ordinary people pedal about 60-80 times a minute. Every time you ride, you should have at least 20 minutes of high-frequency and low-speed warm-up (that is, more laps and less effort) to make your body sweat slightly, otherwise sudden high-intensity exercise will easily cause physical discomfort.
4. Stretch and relax after riding.
Action requirements: Stand with both hands back and extend to the top of your head 10 second, then bend left and right 10 second; Hands folded forward, knees bent, upper body arched, back stretched 10 second; Put your hands behind your back 10 second, and clamp the scapula to increase the extension.
5. Wrong posture
How to avoid leg pain after rotation? 2 the wrong posture of rotation will also affect our leg pain, so what is the correct posture?
No. 1 Keep your upper body steady.
When riding a bicycle, 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.
No. Hands and back naturally bend.
When riding a bicycle, 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 bicycles. 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.
In outdoor cycling, some people may try their best to raise their necks to pay attention to the road ahead when riding, resulting in excessive stress on their shoulders and necks, which leads to tight and sore muscles. You should relax your shoulders and neck, keep your perspective in front of the front wheel, and look at the road ahead from the corner of your eye.
No. Step on it with your front foot.
The sole of the bicycle should be placed in the right position to achieve complete and efficient output, which will increase the speed and stability of the bicycle. 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.
No.4 Keep moving in a circle.
The pedaling action will present a cycle. If the pedal can draw a more circular angle, the pedaling efficiency will be better. With good movements, you can make full use of your physical strength efficiently in future training, long-distance riding or competitions.
Correct riding posture of spinning bike
Sit flat and step.
1, after the chair and the handle are adjusted to the correct height distance, put your hands in the center of the handle easily;
2. Imagine the feeling of walking in the park, and constantly draw a circle to trample in three ways: "step, drag and pull";
3, pay attention to the foot can not be outside the eight characters, it is not recommended to step on your feet when stepping, so as not to cramp.
Special attention should be paid when pedaling spinning, and the knees should not be in the shape of an outer figure or an inner figure, so as to avoid unnecessary sports injuries and physical changes.
Stand flat and ride.
1, sit back on your hips and let your upper body lean forward slightly naturally. When you feel the hips and thighs are exerting force, you basically have the correct position of exerting force.
2. Hold the handle slightly away from the sitting position, step on it and pay attention not to twist the upper body too much, so that you can exercise the lower body correctly.
When doing this position, you can imagine that the flywheel of the spinning bike is taken away and you are running on the treadmill. In addition, avoid the upper body being too straight.
Stand and climb
1, the pedaling method of standing and running only needs to hold the handle at the top of the spinning bike.
2, you can use the strength of the abdominal muscles to trample, still pay attention to the hip sitting back and the upper body naturally pressing forward.
3. Improve the resistance and imagine riding to the top of the mountain.