How is the leg pain when riding a spinning bike?
Caused by lack of exercise
At ordinary times, there is no exercise or little exercise at all, and there is no buffer. Suddenly, a large number of high-intensity rotation exercises are done, and the leg muscles can't adapt for a while, resulting in discomfort symptoms such as pain.
Excessive exercise
Riding a spinning bike is too intense and takes too long, and it is easy to produce a lot of lactic acid during exercise. If it cannot be discharged in time, it will easily accumulate in the body, causing leg soreness.
The seat is too forward or too backward.
The angle of leg bending can be determined by adjusting the swivel seat back and forth. Sitting too far in front will increase the degree of leg bending and increase the pressure on knee joint; If the seat is too far back, the leg needs more stretching to step on the pedal, and the leg muscles are prone to strain and pain because the force exceeds the tolerance of their own muscles.
Too fast trampling frequency
When riding a spinning bike, in order to keep up with the rhythm, we ride at a fast pedaling frequency. The faster the frequency, the greater the stress on the legs, and it is easy to make the legs ache or strain after riding.
Incorrect riding posture
When riding a spinning bike, if you don't pay attention to the riding posture, your legs will be out and your toes will be down, which will lead to leg injury and pain during exercise.
What should I do if my rotating leg hurts?
Massage to expel acid
After 48 hours of spinning training, if the thigh still feels sore, you can use massage to relieve the symptoms.
Practice: follow the muscle lines when massaging, and don't push to the joints, otherwise it will deepen the chance of injury.
Foam shaft extrusion
The principle of relieving delayed muscle soreness (DOMS) by foam shaft extrusion is to relax tense muscles and reduce muscle tension by using the principle of body self-inhibition, thus relieving leg muscle soreness (DOMS) after riding.
Practice: Do it before the rotation course, put the foam shaft under the sore leg and roll slowly on the foam shaft by its own weight 1~2 minutes.
Cold compress immediately after riding.
Cold compress can make blood vessels contract, relieve local congestion, inhibit sensory nerves, relieve pain, and relieve leg pain and leg pain after supination. Cold compress should be applied immediately after injury. The sooner you get hurt, the better.
Practice: put half a bag of crushed ice (or ice water) into an ice bag made of rubber, tie the bag tightly, and then separate it from the skin with a towel and cloth cover. The interval of cold compress is generally 1-2 hours, and each time it is applied for 20 minutes, which can be used many times and has better effect.
It's best to ride a spinning bike several times a week.
At least three times a week.
According to the spinning class in the gym, a spinning class lasts for 45 minutes and consumes about 400-500 calories, which is equivalent to 75 minutes of long-distance running. The coach will string together different music, and the whole process is: warm-up stretching+regular sitting exercise+mountain sprint exercise+stretching and relaxation.
People who have no exercise habits step by step.
The common mistake that spinning beginners make is that they have to exercise every day because of their high enthusiasm at the beginning of fitness, and the intensity of each exercise is also great. Doing so often leads to symptoms such as overtraining, fatigue and excessive muscle soreness in a short time. And then it will stop. In fact, spinning can be cultivated into a long-term exercise habit, and it is best to stick to it all the time.
People who have no exercise habits can gradually increase from twice a week to three times a week.
Illustration of 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 use the three ways of "stepping, dragging and pulling" to draw a circle and trample;
3. Be careful not to open your feet. It is not recommended to stand on tiptoe when stepping on them to avoid cramps.
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 your hips back and let your upper body lean forward slightly naturally. When you step on it and feel the power on your hips and thighs, you basically have the correct position of power.
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. You only need to hold the handle at the top of the spinning bike for standing and running.
2. You can use the strength of the abdominal muscles to trample, but you should still pay attention to the hip sitting back, and the upper body naturally presses forward slightly.
3. Raise the resistance and imagine a ride to the top of the mountain.