Two misunderstandings of interference to spinning practitioners
Myth 1: Does spinning make your limbs strong? You can go and see foreign spinning coaches 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 play.
For those who want to try spinning, the choice of trousers needs a little trouble. 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 10 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 even with your eyes closed, you can feel another realm of this "dynamic" movement: a breeze blows over your palm, the fine hair on your temples caresses your skin, the fragrance of flowers seeps into your heart, and the birds sing crisp and melodious. ......
Spinning training-carefully design every step
According to the characteristics of exercise intensity and will training, the design of spinning energy interval divides the training cycle into recovery interval, endurance interval, strength interval, interval interval and competition 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 50% ~ 60% 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 65% and 75%. 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 muscles and cardiopulmonary function intermittently, which requires stable and even pedaling 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 75% and 85%. Use slope to understand how to turn adversity into a turning point, overcome obstacles with will, and concentrate on coping with the hard riding at the beginning.
Intermittent intervals emphasize intensity, rhythm, time and rhythm. Control the intensity, control the maximum heart rate between 65% and 92%, master the rhythm, switch smoothly between sitting position and standing position, reach your exercise recovery heart rate (65% of the 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 training in the first four energy intervals, you can come to 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 80% and 92%, try to stabilize the heart rate, choose resistance rationally, and keep your mind clear and flexible. This is the time to know yourself, and the person who walks the longest and fastest will always be the winner!
Taboo action in spinning
One of the taboos: it is ineffective and unsafe to lift weights on the bike with the weight-bearing equipment. It is most effective to train the weight of exercise muscles in a stable state.
Taboo 2: cycling with one hand or both hands open, standing or jumping may cause serious harm to you; When climbing in a sitting position, it will cause uneven stress on the waist.
Taboo 3: When riding a bike, toe down 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: pedaling without resistance at all wastes exercise time, and pedaling without resistance at high speed can 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: Using prone position while sitting may lead to excessive bending of hip joint and spine, thus causing low back pain. When you need to look up, this lying position 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.
Healthy recipes for spinning bikes
At the end of the 40-minute course, the rotation training did not stop. For enthusiasts, besides reasonable training arrangements, it is equally important to eat healthy and natural food in a balanced way. Of course, you should replenish enough water every time you train.
As spinning enthusiasts, we need to avoid three kinds of foods that hinder sports performance and recovery: refined carbohydrates, such as sugar (soft drinks, processed juice, sweets and desserts) and white flour foods (flour, white bread, white rice and various packaged foods)-which hinder fat burning, lead to blood sugar rise and fall, and inhibit renal glands; 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, besides adding some sugar, other nutrition is also very 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 140 kg, and 15% is fat, then your lean body weight is 1 19 kg, and you need to consume 1 19 g of protein every day.
Water is also important. Nothing can affect sports performance and health more than water. Even 40 minutes of spinning training can make you seriously dehydrated. It is best to drink half the weight of water every day (change the pounds into ounces), that is, a mixed energy drink of white water and carbonated water below 7%. Most fruit juices and sodas contain more than 7% sugar, which is slowly absorbed by the stomach and is not an effective hydration source. 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. Weight loss during exercise is only the result of temporary dehydration.
As a speed sport, cycling itself is more dangerous, so when you engage in this sport, you 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.
Secondly, although many studies at home and abroad show that cycling can be beneficial to the prevention of cardiovascular diseases, unscientific cycling exercise can increase the blood pressure of people who already have hypertension, increase the heart burden of patients with coronary heart disease, deepen the severity of patients with hernia, 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 in the stage of growth and development, with soft bones. 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.
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