Spinning is no stranger to fitness enthusiasts in China. But many people don't really understand its concept, and think that rotation is a general term for indoor group riding. In fact, spinning is a kind of indoor group cycling training course, which was initiated by JOHNNYG, the inventor of indoor group cycling training course. He is a professional road cyclist from the United States and a personal trainer. Spinning is a brand with its own curriculum system, and its trademark is registered at 1 because of two misconceptions that plague spinning practitioners: Will spinning make limbs stronger? You can go and see spinning foreigners who have many years of training experience. Their sturdy and slender shapes will tell you that you don't have to worry about turning you into a "big MAC". Myth 2: Is it true that the more you sweat, the more you can lose weight? In fact, what needs to be reduced is fat, not water. The discharge of a large amount of sweat is actually the loss of water in the body, which does not necessarily mean a large amount of fat consumption in the body. Spinning makes it easy for you to go into battle. For those who want to try spinning, the choice of trousers needs a little care. It is best to wear close-fitting pants, regardless of length, which can reduce the friction between skin and pants during exercise and make people more comfortable to exercise. There is no need to be too picky about music, because there is no music outdoors. In the United States, spinning has been developed for 65,438+00 years and is still popular in the United States. Spinners don't sit on bicycles and make a hullabaloo about like they did at the beginning, thinking that the greatest intensity and the fastest speed can show that they are spinning lovers. Nowadays, athletes have become "peaceful", and you can feel another realm of this "dynamic" movement even with your eyes closed: a wisp of breeze sweeps across the palm of your hand, the fine hair on your temples caresses your skin, the fragrance of flowers seeps into your heart, and the singing of birds is crisp and pleasant-the training characteristics of each step are carefully designed according to the exercise intensity and will. The design of spinning energy interval divides the training period into recovery interval, endurance interval, strength interval, interval and race day, which is convenient for bodybuilders to switch training among all energy intervals. In the recovery interval, there is no crawling, no jumping, only light resistance. Just close your eyes, breathe through your nose to relax, feel the cyclic trampling under your feet to make it smooth, concentrate on relaxing your torso, put your hands gently on the handlebar, and keep your heart rate at 0% ~ 0% of the maximum heart rate, so as to easily complete all actions. Try to practice meditation on the bike. Within the endurance range, the maximum heart rate can be maintained between% and%. The key point is to find a comfortable heart rate and a pedaling method that can maintain long-term exercise, and relax the shoulders, neck, elbow joint and calf. Even if you feel a little sore in your legs, hold on and keep breathing. This is the time to challenge your strength and will. Strength exercises your muscles and cardiopulmonary function intermittently. It needs to tread steadily and evenly under strong resistance. Don't compete with the slope, try to relax, feel your feet on the pedal, and keep the maximum heart rate between% and%. Using the slope, we can understand how to turn adversity into a turning point, overcome obstacles with will, and concentrate on dealing with the arduous cycling interval, which is to emphasize intensity, rhythm, time and rhythm. Control the intensity, control the maximum heart rate between% and%, master the rhythm, switch smoothly between sitting posture and standing posture, reach your exercise recovery heart rate (%maximum heart rate) between two difficult tasks, and pay attention to the time of heart rate recovery. The faster the heart rate recovers, the better the physical fitness. If you are energetic and determined enough, after the previous energy interval training, you can have a match day training-full work training. This kind of training is carried out at a stable anaerobic critical heart rate, with no jumping, no standing posture and no ups and downs in speed. Keep the heart rate between 0% and%, try to stabilize the heart rate, choose resistance rationally, and keep a clear and flexible mind. This is the time to know yourself, and the person who has stepped on it the longest and fastest will always be the winner! One of the taboos of spinning: it is ineffective and unsafe to lift weights on the bike with the weight-bearing equipment. The second most effective taboo is to train the weight of exercise muscles in a stable state: cycling with one hand or letting go of both hands may cause serious injuries when you stand or jump; When climbing a mountain in a sitting position, it will cause uneven stress on the waist. Taboo 3: When riding a bike, the toes are facing down, which will cause inflammation of joints and numbness of feet. When pedaling, your feet should be parallel to the ground and in the middle of the pedal. Taboo 4: pedaling without resistance at all is a wave of exercise time, and pedaling without resistance at high speed can also cause sports injuries. Taboo 5: Stepping backwards will release the pedal, which may cause injury when the pedal falls. Studies have proved that backward and forward use the same muscle groups and consume the same calories. Therefore, there is no benefit in retrogression. Sixth: Using prone position while sitting may lead to excessive bending of hip joint and spine, leading to low back pain. When you need to look up, this prone position can easily lead to neck strain. Taboo 7: Stretch your feet on the handlebars. Maybe most people don't have enough flexibility to stretch their feet on the handlebars. Spinning training did not stop at the end of the 0-minute course. For enthusiasts, besides reasonable training arrangements, it is equally important to eat healthy and natural food in a balanced way. Of course, it is also necessary to replenish enough water in each training process. As a spinning enthusiast, it is necessary to avoid foods that hinder sports performance and recovery: refined carbohydrates, such as sugars (soft drinks, processed juices, sweets and desserts) and white flour foods (noodles, white bread, white rice and various packaged foods). Margarine, biscuits, candy, potato chips, cakes and fried foods-hinder the operation of aerobic system, leading to diet-related heart disease and cancer; Caffeine-inhibits renal glands and weakens the ability to discharge pressure. It is very important to get enough calories and water before training. Exercise on an empty stomach consumes energy reserves in the body, thus slowing down metabolism. Ideal foods include fruits and carbohydrates, such as cereals, brown rice, soybean milk and nutritious powdered foods. After training, in addition to adding some sugar, other nutrients are also important, especially in protein. Eggs, skim milk, fish, tofu and powdered protein supplements are all excellent sources of protein. It is estimated that a person who exercises regularly needs the same protein grams as his lean body weight. For example, if your weight is 65,438+00 pounds, of which 65,438+0% is fat, then your lean body weight is 65,438+065,438+0 pounds. It is also important that you need to consume 1 1 g of protein water every day. Nothing can affect sports performance and health more than water. Even if there is only 0 minutes of rotation training, it may be severely dehydrated. It's best to drink half your weight of water every day (change the pounds into ounces), that is, a mixed energy drink of white water and carbonated water of% or less. Most fruit juices and sodas contain more than% sugar, which is slowly absorbed by the stomach and is not an effective source of water supplement. Whether you are getting enough water, you can refer to two indicators-clear urine: when there is enough water, the urine should be clear; Weighing before and after exercise: the weight should be kept constant before and after the spinning class, and the water you drink just supplements the water lost by sweating. Exercise to lose weight is only the result of temporary dehydration. As a speed sport, cycling itself is more dangerous, so when engaging in this sport, we must pay attention to the following points: 1, three types of people are not suitable. First of all, cycling is not suitable for men as a long-term exercise program. Because the bicycle seat is narrow, if a man rides a bicycle for a long time, the testis, prostate and other organs will appear ischemia, edema and inflammation after being squeezed for a long time, which will affect the production of sperm and the normal secretion of prostatic fluid and semen, and even lead to infertility in severe cases. If you really like this sport, you should stand more when exercising. Although many studies at home and abroad show that cycling can be beneficial to the prevention of cardiovascular diseases, unscientific cycling exercise will increase the blood pressure of people with hypertension, increase the heart burden of patients with coronary heart disease, deepen the severity of hernia patients, and patients with concussion sequelae and epilepsy are prone to accidental falls, so people with these five diseases are not suitable for regular exercise. Finally, teenagers are among them. If you choose a bicycle with a low handle to exercise, it will affect the curvature of the spine and physical development for a long time, so teenagers should pay attention to the correct posture when exercising with bicycles. Committed to providing fitness guidance for fitness enthusiasts. Make friends with fitness hobbies.