Do you know what spinning skills are? Friends who have been to the gym should know that there is a sports tool called spinning bike in the gym, which can help us exercise our cardio-pulmonary ability and leg strength. Below I will share some spinning skills with you, and interested friends will come and find out.

Spinning skills 1 1. Spinning skills

1, riding adjustment

First, adjust the height of the seat, which is generally the same as the hip joint, and then adjust the distance between the seat and the handle, which is generally about the distance of one forearm (the distance from elbow to palm).

2. Riding posture

It is generally easy to trample, and at the same time confirm the position of the knee. When pedaling, you should move forward and don't evert excessively, so as not to put pressure on the knee joint. Leave some space when pedaling to the end, and don't lock your knees. If you find that your knees are completely straight, you should adjust the seat height again. Keep your upper body relaxed, don't deliberately press forward, and don't hunch over.

Second, spinning training methods

1, warm-up exercise

Ride easily for 5 minutes, keep the speed at 60-70 rpm, breathe smoothly and feel slightly sweaty.

2. Increase resistance

Ride with high resistance for 2 minutes and keep the speed at 70-80 rpm. You may feel a little wheezing and keep your movement smooth.

3. Increase resistance 2

Increase the resistance again, ride in a standing position 1 min, keep your body balanced, and confirm that the strength is driven by the rear chain, regardless of the speed for the time being.

4, increase resistance three

Adjust the resistance (increase the resistance 1), continue riding 10 minutes, and keep 80 revolutions per minute.

5. Moderate recovery

Then reduce the resistance, regardless of the speed, ride easily for 2 minutes, and adjust the breathing to feel smooth.

Step 6 stretch and rest

Full-body stretching rest stage.

Spinning Skills 2 Spinning taboo

One of the taboos: it is ineffective and unsafe to use weight-bearing equipment on a bicycle and lift weights on the car. It is most effective to train the weight of exercise muscles in a stable state.

Taboo 2: riding with one hand or letting go of both hands, standing or jumping may seriously hurt you; When climbing in a sitting position, it will cause uneven stress on the waist.

Taboo 3: When riding a bicycle, the toes are down, which will cause inflammation of joints and numbness of feet. When pedaling, your feet should be parallel to the ground and placed in the center of the pedal.

Taboo 4: stepping without resistance at all wastes exercise time, and stepping without resistance at high speed will also cause sports injuries.

Taboo 5: Stepping backward will loosen the pedal, which may cause injury when the pedal falls. Studies have proved that backward and forward use the same muscle group and consume the same calories, so backward has no advantage.

Taboo # 6: Sitting posture may lead to excessive bending of hip joint and spine, which may cause low back pain. When you need to look up, this grip is easy to cause 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.

The correct posture should be: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, bend your legs parallel to the beam of the car or slightly inward, and keep your knees and hips in harmony.

Adjust, don't swing from side to side, pay attention to the riding rhythm.