Spinning bike is a good aerobic exercise, which can be said to be a multi-purpose fitness equipment with strong auxiliary medical function. Fitness people can not only prevent obesity or lose weight, but also exercise muscles. It can not only improve the cardiopulmonary function, but also improve the strength and endurance of leg muscles and shape the perfect leg shape. At the same time, the hips are also symmetrical and strong.
However, it should be noted that the wrong riding method not only affects the exercise effect, but also easily causes harm to the body. The correct posture should be: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, buckle your legs parallel to the beam of the car or slightly inward, keep your knees and hips in harmony, don't swing from side to side, and pay attention to the riding rhythm.
In addition, the posture of pedaling is also very important. "It is generally believed that the so-called pedaling means that the foot steps down and the pedal rotates once to drive the flywheel forward, but the correct pedaling should be divided into four coherent actions: pedaling, pulling, lifting and pushing." The professional coach said: "The sole of the foot first steps down, then the calf contracts and then pulls, then lifts up, and finally pushes forward, exactly 360 degrees is a cycle. Such a rhythmic step can not only save physical strength, but also improve speed. "
Free cycling-cycling for not less than 30 minutes every day has the exercise effect of enhancing cardiopulmonary function. The speed can be controlled at a level that does not cause obvious changes in breathing rhythm. Intermittent circulation-the specific methods are as follows: warm up for 5 minutes and rest for 2 minutes; Ride at 60% intensity for 5 minutes and rest for 3 minutes; Ride at 80% intensity for 3 ~ 5 minutes and rest for 5 minutes; Ride at 50% intensity for 5 ~ 10 minutes to deepen breathing and relieve fatigue.
From your description, you need more strength. You can warm up and ride for 5 minutes, then ride at 80% intensity for 5 minutes, rest for 3 minutes, ride at 100% intensity for 2-3 minutes, rest for 3 minutes, and ride at 60% intensity for 5- 10 minutes (pay attention to active deep breathing to relieve fatigue). This is done alternately.
Pay attention to relax after riding. This is also very important.
In addition, regarding whether to do it every day, considering that spinning belongs to a large amount of exercise and has certain pressure on the knee joint, it is recommended to do it 3-4 times a week. Don't overdo it. Not every day.
Moreover, sweating will be very intense during riding, so pay attention to hydration. In the form of small mouth swallowing, replenish water in time.