Matters needing attention in beginners' spinning
Pay attention to prevent injury.
The results show that about 50% to 70% indoor cyclists suffer from neck and lower back pain. Participants who often engage in high-intensity training or poor posture may even have hand paralysis; The pain in the knee is caused by too much pressure on the knee and tibia when riding a bike.
Understand the importance of bicycle adjustment
Proper bicycle adjustment can reduce the occurrence of physical pain and muscle stiffness. If you don't know how to adjust your pedal to suit your body, you should consult a professional sports coach in time. Don't ride just because you are afraid of trouble. This will not have the effect of fitness exercise, but will do harm to the body after a long time.
Check pedals and shoe buckles.
A fixed pedal usually has a potential crisis. This is because not all bicycles have movable or splinted pedals. If you are used to using shoe buckles, you should try different pedals until you find the one that suits you best.
If you use a shoe buckle that is not suitable for you, you will lose control of your ankles, knees and hips when riding a bicycle. Once your feet exert uneven force, you will easily slip off the pedal, causing bumps and sprains.
But if the pedal rope is tied to your feet too tightly, that's not good, because if you practice for a long time, your feet will be numb because of the poor blood flow caused by the pedal rope.
Car seats should not be adjusted too low.
Pain in the front of the knee is usually caused by the low seat. Because the seat is too low, this posture will overstretch the knee, causing extra pressure on the tibia and bringing discomfort to the body.
The car seat should not be adjusted too high.
Because, if the seat is adjusted too high, it will aggravate uncomfortable feelings such as hip pain. This posture will cause your legs to overstretch every time you step on the pedal, which will lead to Achilles tendon inflammation, hamstring syndrome and pain in your back knee.
Repeated experiments by relevant scientific research institutions have proved that this posture will cause sports injuries to the back and buttocks. Fixed shoe buckles and over-adjusted car seats can cause unimaginable damage to knees.
Check whether the seat is set too far forward.
The adjustment of the seat back and forth determines the angle of knee bending. Experts believe that moving the seat forward too much will affect the angle of pelvis, put pressure on the lower back and make the waist and buttocks uncomfortable.
Check whether the seat is adjusted too far back.
When this happens, your legs will need to stretch more to pedal, just like when the seat is adjusted too high, there will be the following dangers: hamstring strain, achilles tendon inflammation and low back pain.
Make sure that the handle is not set too low.
Experts point out that if the handle position is too low, most of the strength will be used on the hands, arms and shoulders. This will cause tingling and numbness in the hands, accelerate the deterioration of the symptoms of wrist joint syndrome, and may cause shoulder pain.
If you are a beginner, or have neck and back problems, the trunk muscles are not strong enough and the softness is too poor, then the appropriate handle height is particularly important.
Make sure that the handle is not set too high.
Fitness experts warn athletes who are used to setting the handlebars too high. If the handlebars are too high, it will affect your riding skills and exercise effect. Because the handle is too high, it will indirectly lead to your body being too straight, and if your body is too straight, you can't achieve a perfect pedaling cycle, because you need more strength to pedal.
In this way, not only your posture is unsightly, but also your pedaling strength will be consumed by the wrong body posture, thus reducing the exercise effect.
Wear the right shoes.
Wearing soft-soled, non-bicycle-specific shoes will cause arch pain for a long time. Choosing special shoes can usually solve the numbness and tingling of feet caused by narrow shoes.
Diagram of riding posture?
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.
Avoid supporting your arms on the handlebars.
Spinning trainers should always remind themselves to hold the handlebars easily and focus on the pedals instead of supporting them with their arms.
The error demonstration is as follows:
How long is it suitable for beginners to ride spinning bikes?
If you are a sedentary office worker and try spinning for the first time, you can train like this:10min cycling → rest →10min cycling → rest →10min cycling → rest.
With the increase of the amount of exercise, you can change the three groups 10 minutes into four groups, and then extend the riding time to 15 minutes. Then you can extend the riding time to 20 minutes, 30 minutes, and gradually increase it to 45 minutes. After the body can adapt to 45 minutes of riding, the difficulty can be increased.
What kind of shoes should I wear when riding a spinning bike?
1, rotating shoes must choose the kind of shoes with certain pressure resistance, which can protect your feet well. If the chosen shoes are soft, similar to cloth shoes, these shoes will easily rub their feet and scratch their skin during exercise, thus causing infection.
2, shoes must be suitable for you, not necessarily expensive, expensive is not necessarily suitable, shoes that suit you are the best. The best choice for shoes is that they can just fit into the pedal of spinning bike, and the space of the pedal can accommodate the size of shoes.
3. Be sure to choose shoes with comfortable thick soles. If the sole is thin, your feet will feel some pain during exercise, so you must choose thick and comfortable shoes when riding a spinning bike.
4, rotating shoes must choose shoes with air holes, because the foot temperature is very high during exercise, and the feet will sweat a lot. If the shoes are airtight, some organic substances in sweat will ferment at high temperature, which will cause foot odor. This environment is very conducive to the growth of microorganisms, so it is very important to choose breathable shoes.