First, spinning course: preparation
Adjust the height of the seat: You need to adjust the height of the seat before using the spinning bike. Stand on one side of the spinning bike and adjust the height of the seat so that it is parallel to the hips. Then sit on the seat and test to ensure that the knee joint is between 30 and 40.
If the seat is too low, the knee joint will be stressed too much, causing knee joint discomfort. In addition, too low a seat will also affect the pelvic angle, causing pressure on the lower back and discomfort to the waist and buttocks.
If the seat is too high, it may lead to muscle strain at the back of the leg, Achilles tendon inflammation and lower back pain.
Adjust the height of the handlebar: Make sure the height of the handlebar is slightly higher than the height of the car seat, and make sure that the distance from the front end of the car seat to the handlebar is just the distance from your forearm to the whole palm.
The handlebar is too low, and the shoulder, arm and wrist exert too much force, which will increase the burden of shoulder joint and wrist joint and cause uncomfortable pain.
Too high handlebar will make the back stand too straight, and the core muscles will not be exercised, which will make the legs tired faster and reduce the exercise efficiency.
Second, spinning course: cycling articles
The first thing to ensure is to keep the forefoot position on the pedal when riding, so that the calf can be effectively exercised.
Next, four riding postures of spinning bike are introduced, which are divided into sitting flat riding, sitting climbing, standing flat riding and standing climbing according to the degree of difficulty. Different postures can be adopted at different stages of movement.
Riding flat is the simplest riding method in spinning, which is used in warm-up, aerobic fat burning and relaxation stages. Aerobic exercise is the main posture, so it is recommended to warm up by sitting on your back 10~20 minutes before each exercise.
Standing flat riding is an advanced version of sitting flat riding, which can strengthen the fat burning effect of aerobic exercise, further improve cardiopulmonary function and exercise lower limb muscles more effectively.
Climbing in a sitting position is to move the center of gravity forward and the body down on the basis of riding in a sitting position. You can also strengthen the exercise of hip muscles and leg muscles and relax the core muscles appropriately.
Standing climbing is the most difficult posture, which requires the trainer to have some riding experience. When standing flat, the center of gravity should move forward, which can effectively exercise the quadriceps femoris and triceps femoris.
When using spinning bike to exercise, the switching combination of different sitting postures can not only effectively combine aerobic exercise and anaerobic exercise, but also improve the effect of reducing fat and gaining muscle, and also give the core muscles and leg muscles a certain rest, further improving the exercise effect.
For fitness white, there is no need to have too high requirements for posture. Ordinary sitting and riding also has a good exercise effect. It's not too late to train other movements after you have some riding experience.
Third, spinning course: stretching
Stretching after exercise can protect ligaments, relieve muscle tension, reduce muscle compression, promote blood circulation and make the body recover faster. The specific stretching actions are as follows:
Sitting posture and hip lifting: keep sitting posture, make sure your back is straight and your legs are straight forward. Put your foot on the outside of the knee joint of the other leg, and stretch the knee joint backwards with your hands to feel the stretching of your back and hip joint.
Dove Hip Stretching: Starting from the push-up posture, one leg bypasses the other leg from the inside, the ankle joint touches the ground, the hip joint moves to the ground, the lower back of the leg is flexed, and the inside of the hip joint is stretched.
Stretching quadriceps femoris: Bend one knee joint, hold the foot with one hand and extend the foot to the hip.
Stretch the inner thigh: the feet are separated in a lunge shape, the toes are forward, one knee joint is bent, and the center of gravity of the body moves forward, so that the inner leg is stretched.
Leg stretching: Stand with your feet apart, keep the knee joint of your hind foot straight, and keep your heel off the ground. Lean your hips forward and feel your hind legs stretched.
Precautions:
1. Adjust the seat as high as the crotch.
2. When standing and riding, the lower abdomen is tightened, the center of gravity is on the thigh, and the arms and legs are the main force points.
3. Try to relax your upper body, don't shrug your shoulders, and don't let your legs loose.
4, don't let the body shake too much, just shake it gently.
5. Ride happily, keep up with the rhythm of music and ride happily.
6. Pay attention to warm-up before riding a spinning bike to avoid injury.
7. After riding, you should do the necessary stretching to help the leg plasticity, and also strengthen the recovery of fatigue and do the finishing work.