Based on my years of experience, I tell you here in April that riding a spinning bike can really slim your legs, and the answer is yes! But you need to pay attention to the method. I will tell you the secret of my personal experience in April today. Friends who are familiar with spinning know that the way to ride a spinning bike is nothing more than "sitting, lying and crossing". If you want to spin stovepipe, you must understand these three ways! Let's talk about these three ways in detail!
sitting position
Key points: the upper torso should be straight, grab the handrail with both hands, and properly close the waist and abdomen.
Suitable for: short-distance exercise (warm-up), 10-20 minutes.
Effect: Effectively exercise back muscles and modify leg lines.
lie prostrate
Key points: Similar to our cross-country riding posture, the forearm leans against the handrail and the waist should be relaxed.
Suitable for: long-term exercise (30 -60 minutes)
Effect: Relax the waist muscles and prevent the injury to the waist caused by long-term exercise.
cross shape
The so-called straddle type means sitting and lying. After all, simple sitting exercise has a heavy burden on the waist. Lying down at this time can relax the waist well.
Summary: Do you feel suddenly enlightened here? Ha ha. Now that you know that its spinning bike can thin legs, what you have to do next is to keep exercising, and slim figure is just around the corner!
Question 2: Can spinning bike thin thighs? Riding a spinning bike to increase leg muscles is the main reason for leg thickening.
Before analyzing whether riding a spinning bike will make your legs thicker, let's take a look at what increases your legs. As we all know, when leg fat increases, or leg muscles increase, legs will become thicker. Generally speaking, riding a spinning bike will cause the legs to thicken because the muscles in the legs have increased.
How can the human body exercise to increase muscles?
If the human body wants to gain muscle, it must destroy the muscle fibers of the target muscle group, and repair and regrow the damaged muscle fibers by absorbing nutrients, so as to achieve the purpose of increasing muscle. This kind of exercise that destroys human muscle fibers is mainly anaerobic exercise, which is what we call strength training or resistance training.
Does spinning combine aerobic exercise or anaerobic exercise?
So is spinning an aerobic exercise or an anaerobic exercise? As far as rotation is concerned, we can understand it as a combination of aerobic and anaerobic exercise. Because it meets the requirements of aerobic exercise and anaerobic exercise.
Riding a spinning bike for more than ten seconds belongs to anaerobic exercise.
The key point here is the anaerobic exercise time of cycling. For example, when riding a spinning bike, there will be time to sprint by bike. This sprint may only take ten seconds, but it requires the practitioner to go all out or break through his own limit to complete the whole sprint.
Long-term aerobic exercise is beneficial to fat consumption.
Some people say that riding a spinning bike can lose weight without thickening your legs. Yes, in general, riding a spinning bike will not cause your legs to thicken. If the whole spinning class is aerobic exercise and the heart rate is controlled within 80%, it will be more conducive to consuming excess fat in the body.
Anaerobic exercise is beneficial to muscle growth.
If there is a lot of sprint time in the process of spinning class, it may lead to the destruction of leg muscle fibers, thus increasing the circumference of leg muscles and eventually leading to the thickening of legs.
When riding a spinning bike, men are more likely to increase leg muscles.
Because men have innate advantages, the secretion of male hormones is higher than that of women, and men with the same intensity of spinning lessons are more beneficial to muscles.
Question 3: Which can go to the gym, stovepipe, treadmill or spinning bike? Jogging will thin your legs, and running too fast will thicken your legs.
Running by bike will make your legs more and more in shape.
Riding is recommended.
Question 4: Can rotation reduce hips and thighs? 40 points spinning can reduce hips and thighs.
Spinning is an aerobic exercise, and aerobic exercise is particularly good for fat shedding. Rotation usually lasts 45 minutes. If you don't exercise for a long time and just start riding, your legs will hurt 1 week. Because lactic acid accumulates. Normal ~ ~ just ride a few more times and get used to it! Be sure to stretch with the fitness instructor after riding. The stretching time of each part is more than 30 seconds, and stretching is carried out several times. If stretched in place, it can relieve lactic acid accumulation and will not gain muscle! So stretching is also very important. Not only spinning, but also developing the good habit of stretching after exercise!
Question 5: Does rotation make thighs thicker? I also like spinning, but I don't like running. Running without decline will make people upset and give up exercise. Hehe, I like the feeling of spinning and sweating, and I like the dynamic mood. I lost six pounds by spinning, and my thighs, calves and arms were all reduced by about two centimeters. However, after the rotation, I will do a lot of relaxation exercises. I seriously follow the relaxation at the end of the dynamic teacher's course. After that, I will walk on the treadmill for 5 minutes to stop myself from breathing, then take a deep breath on the platform and knead my leg muscles. When my heart rate returns to normal, I will take a shower. Warm water will relax, so my thighs and calves won't get thicker. In fact, spinning is to reduce legs. Some people have thick legs because they don't relax well, their muscles are not smooth, and their blood vessels are not smooth. After exercise, the garbage produced by the body cannot be transported out and piled up. It is very important to relax and exercise. I believe that spinning is actually reducing legs!
If you are in Shanghai, I recommend you to go to the show center in Xinzhuang Xinzhu Road, where there are quite a lot of spinning bikes, and you can try them for free, with special guidance. Anyway, let's experience it first.
Question 6: How did the spinning bike fall off? Yingerjian recommended you.
Spinning, the most popular fitness program for young men and women in this new era, can not only relieve stress and relax, but more importantly, the slimming effect of spinning is amazing, which makes many girls crazy about riding spinning, but there are also many girls who are afraid that riding spinning will make their legs thicker, so they are very careful when exercising.
In fact, many people who have just started exercising may have slightly thicker legs when riding bicycles. But this is mostly because I haven't exercised for a long time. When I first started exercising, the muscles on my legs would be congested and edema, and the fat outside the muscles would not decrease. At this time, the size of my legs may increase slightly, which is normal. After a few weeks, while eating reasonably, the muscles adapt to the amount of exercise, and the fat on the outer layer of the muscles is subtracted, the legs will become thinner than before, and the lines will naturally become obvious. Many times, you have to give yourself some time.
(schematic diagram)
If you really care about whether your legs will get thicker, I suggest you record it before riding a spinning bike and test it later. Looking back at the changes in these data, you will know whether your legs are really getting thicker.
1, you have to understand a truth: only a large number of short-term high-resistance sprint exercises will make your legs thicker.
2. The intensity and method of spinning training in the gym are not enough to thicken your legs. Because the professional spinning course will only make you do 1 or 2 sprints a week, and the time of each sprint will not exceed 30 seconds, so you will never reach the strength to thicken your legs.
You can look at professional cyclists, whose legs are very thin. It can be seen that even after a large amount of rotation, your legs will not thicken, not to mention short-term moderate and low-intensity exercise in the gym.
Stretching after exercise can make your muscles relax better, which is also one of the ways to avoid muscle accumulation.
So, so riding a spinning bike won't make your legs thicker, and everyone can enjoy riding a spinning bike! Because according to your own situation, all the girth of your body is shrinking, including the girth of your calves and thighs.
The correct posture of cycling and maintaining the correct posture will have a good stovepipe effect.
Sitting posture:
Keep your upper body straight, hold the handrail with both hands, and properly tuck in your abdomen and waist.
Application: short-distance exercise (10 to 20 minutes)
Objective: To effectively exercise back muscles and modify leg lines.
Cross type:
Kneeling and sitting cross movement, simple mount will increase the burden on the waist, which can be adjusted by kneeling and sitting, effectively protecting the lumbar spine.
Prone:
Similar to a cross-country bike, the forearm rests on the armrest and the waist is relaxed.
Application: long-distance riding (the riding time is 30 minutes to 1 hour).
Objective: To relax the waist and avoid long-term riding injury.
45 minutes of spinning in the gym can consume about 500 kilocalories. Spinning, a fast-paced exercise, can not only help us burn fat, but also strengthen the strength of the legs and shape the curves of the legs, which is unmatched by other fitness equipment. Moreover, spinning is mainly to exercise the thighs, which can also prevent the calves from getting thicker because of excessive exercise. With the continuous strengthening of exercise, there will be more and more muscles on the legs, less and less fat, and the whole leg will be strong, achieving the goal of stovepipe, which can make your lower body muscles more symmetrical and more fit. As long as you exercise according to a scientific and reasonable fitness plan, pay attention to the control of frequency and intensity, and combine more and more stretching movements, you will certainly be able to train charming calves. During leg-centered exercise, the muscles of hips, waist, back and arms can be fully exercised and tightened, that is to say, losing weight can also enhance your cardiopulmonary function.
Can you ride a spinning bike with thick legs? How to ride stovepipe with good effect? Do you know why the legs get thicker when riding a spinning bike? Did you leave it after riding for a day or two? You need to stick to any exercise. As long as you persist, you will have a pleasant harvest, both physically and physically.
...& gt& gt
Question 7: Can spinning be stovepipe? How to get good results by cycling and stovepipe? If you want to lose weight, don't rely on cupping, scraping, liposuction, slimming tea, slimming pills, slimming capsules, slimming cream, etc. These all have side effects.
Suggestion: Eat a reasonable diet, try not to eat greasy food, eat more vegetables is good for your health, get up with a glass of salt water in the morning, then go running, eat at night, rest for half an hour after dinner, jog on the road, try to run for an hour or two, then massage your obese parts, take a hot bath after finishing, then rest, then go to bed, try to go to bed early, and stick to it.
Hope to adopt! ! ! ! ! !
Question 8: Can I slim my legs by riding a spinning bike in the gym? Yes, as long as you do it for enough time, remember to stretch after you finish. That's all that matters. If you don't stretch, your legs will get thicker and thicker. Be sure to adopt my answer. Which leg do you think is thicker for Tour de France athletes?
Question 9: How long will it take for spinning bikes to lose their legs? Ying Erjian answers for you.
Spinning belongs to aerobic exercise, and the first 20 minutes of aerobic exercise mainly consume blood sugar. If you keep the heart rate of reducing fat all the time, fat will gradually participate in it after 20 minutes, but fat and blood sugar are always consumed together, which is only a matter of proportion.
Namely:
The main energy source for the first 20 minutes: blood sugar.
20- 120 minutes main energy source: blood sugar+fat (blood sugar drives fat, both of which are always consumed together).
Therefore, when riding a spinning bike, it usually takes more than 20 minutes to lose fat, because at first, the body consumes mainly food sugar, and after 20 minutes, it will slowly consume fat. It is advisable to take 40-90 minutes, and it is best not to stop halfway; But don't exceed 120 minutes, because the blood sugar is too low at that time, which is not conducive to fat decomposition. People will feel very hungry, it is difficult to continue exercising, and they want to stop and have a rest. If you are still struggling at this time, people with poor health may faint or even die suddenly; People with good physical fitness, even if they can persist in running down, will also cause the loss of muscle protein.
In the fitness industry, the effect of reducing fat is generally adjusted by controlling heart rate. Now let me introduce Karnovski formula (unisex), which is also the secret magic weapon of personal trainer.
The average person's heart rate at rest is 60- 100 times per minute, and it will accelerate during exercise, which may exceed 120 times per minute, but if you want to lose weight, you'd better control the heart rate during exercise within this range:
Lower limit: {(220- age)-static heart rate }×50%+ static heart rate
Upper limit: {(220- age)-static heart rate }×60%+ static heart rate
For example: Xiaohong is 30 years old, and her static heart rate is 70 beats per minute (measured in bed when she wakes up naturally in the morning, and several times to get a stable value), so it is best to keep her heart rate in the following range when doing aerobic exercise to lose weight:
Lower limit: {(220-30)-70} × 50%+70 =130.
Upper limit: {(220-30)-70 }× 60%+70 =142.
If Xiaohong's heart rate is kept at 130- 142 beats per minute for more than 20 minutes, then the energy provided by fat accounts for a high proportion, otherwise it may be that food sugar accounts for a higher proportion.
The more you sweat during exercise, the better you lose weight?
Many people think that the more you exercise and sweat, the better your weight loss will be, which is wrong. People sweat mainly to regulate body temperature, which is related to weather, exercise and people's physique, but not necessarily related to weight loss effect. Take aerobic exercise as an example. As long as the heart rate stays within a certain range and lasts for more than 20 minutes, you can lose fat whether you sweat or not. It is rumored on the Internet that the movement of wrapping with plastic wrap is purely a prank.
So doing aerobic exercise to lose weight, medium and low intensity is the best. The intensity is too high, and the energy consumed mainly comes from blood sugar, because there is no time warp fat in the body, you can't last long; The intensity is too low, the energy consumed is less, the sugar in the food can be called in time, and the body does not need to decompose a lot of fat. The key to losing weight is to lengthen exercise time and slowly consume fat.
How to measure the static heart rate?
Static heart rate is a reflection of human heart and lung vitality. The average person's static heart rate is between 60- 100 beats per minute, and most people are around 80 beats.
People who exercise regularly are relatively low, about 60, indicating that the heart muscles are strong, and 60 times per minute can satisfy the blood circulation of the whole body. Moreover, the heart rate will not rise too high during exercise, about 120, and it will not take long to recover after exercise.
There are relatively many people who seriously lack exercise, which may reach about 100 times per minute, indicating that the heart muscles are weak and need 100 times per minute to meet the blood circulation of the whole body. Moreover, the heartbeat will rise very high with a little exercise, which may exceed 160, and it will take a long time to recover after exercise.
It is said that the total number of heartbeats in a person's life is between 2.5 billion and 3 billion, so the higher the static heart rate, the shorter the heart life, and whoever jumps first will go first. Think about it, compared with people who do it 60 times per minute and 100 times per minute, the life span of the heart can be almost doubled. . . It's like some people can live to 100 years old, while others can only live to 60 years old.
Some marathon runners' static heart rate is only 30 beats per minute, which shows that their heart muscles are super strong, and they can meet the whole body blood circulation by jumping 30 times per minute, but this is not good either, extremes meet, and high-intensity exercise is harmful to people ...
Question 10: Can I reduce my thighs by riding a spinning bike every day? That's for sure, but at the same time, make sure you eat less calories than you do.