2 Warm-up through spinning activities Before spinning activities, in addition to doing some low-intensity exercises, there will be targeted warm-up procedures. Knees that are prone to injury, thighs that are prone to fatigue, and waist should be highly valued.
Leg stretching 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.
3 The benefits of women riding spinning bikes are good for losing weight and reducing fat. Spinning is a combination of aerobic and anaerobic exercise, which can not only consume calories, but also decompose fat to provide energy for muscle activities. The effect of spinning on weight loss and fat burning is very obvious. Riding for 45 minutes can burn 400-500 calories. Long-term exercise can shape a beautiful figure and help you lose weight and fat successfully.
Improving cardiopulmonary function Riding a spinning bike is a continuous and repetitive activity. In a certain period of time, at a certain speed and training intensity, a certain amount of exercise is required to make the heart rate gradually increase within the specified maximum and minimum safe heartbeat range. Maintaining a certain intensity for a long time is helpful to improve cardiopulmonary function.
The main purpose of riding a spinning bike is to exercise the lower body, so the muscles of the waist, buttocks and thighs must work at the same time during the whole exercise to shape the buttocks and tighten the legs. Cycling is especially effective for girls. Pay attention to the correct posture, exert force on the hips, and then you can stovepipe and ass.
Strong waist and abdomen strength in the process of riding a spinning bike, not only the legs need to exert force, but more importantly, the waist and abdomen should exert force at the same time. The most important thing is to strengthen the waist and abdomen, and at the same time, it can make the riding process more labor-saving and make the exercise process more coordinated. Riding a spinning bike enhances the function of waist and abdomen, which is very suitable for people who often have low back pain and discomfort.