Is spinning suitable for girls?
When riding a spinning bike, you must pay attention to the grasp of time and strength, and the posture should be correct. Only in this way can we avoid the above injuries and get the best fitness effect. Over time, whether you want to keep fit or lose weight, in a word, you can get a good figure!
Disadvantages of women riding spinning bikes
1, knee injury
Excessive intensity or long riding time will cause certain damage to the knee joint. Especially when riding fast, riding for a long time will cause joint pain and reduce joint stability. In fact, riding a spinning bike, whether it is a boy or a girl, will cause some damage to the knees. It is recommended to pose before riding.
It is recommended to ride 2-3 times a week. All sports will be a little painful, except Pilates and swimming. Therefore, as far as the damage of rotation to the knee is concerned, it can be basically ignored, because compared with many fitness equipment such as running and treadmills, the damage of rotation to the knee is the smallest.
2, will increase calf muscles
Unreasonable intensity and exercise time may increase calf muscles and make it difficult to lose weight.
3. It is possible that the thighs will become thicker.
With the increase of resistance, it is possible to increase thigh muscles and make thighs thicker.
4. The girl part
It may cause bruises, excessive oppression, redness and other injuries to the vulva, and may also damage the hymen of the virgin. Therefore, everyone should remember to protect the vulva when exercising, and don't let it go, such as strong impact, impact and tear.
5. Hearing impairment
Spinning lessons are usually held in gymnasiums with loud volume. Staying in the spinning class for a long time is not good for hearing. Therefore, we generally recommend a class of 45 minutes, not more than 60 minutes.
Precautions for riding a spinning bike
1, wear appropriate clothes
Wear sportswear and sneakers at ordinary times. It is best to wear clothes that absorb sweat and air, which will make you more comfortable and enjoyable to exercise. If you wear pure cotton clothes, sweating after exercise will be even worse. And its spinning bike can wear a pair of sports gloves to prevent sweaty hands from grasping the handle.
2. Choose the difficulty that suits you.
General rotation exercises also have three levels of difficulty: low, medium and high. When you are new to spinning, it is suggested that you should start with low difficulty, and then gradually increase the difficulty, from low to medium to high intensity.
Step 3 Adjust the height of the seat
Usually this height is based on the seat standing on the ground to the waist, which can reduce the burden on the knee and avoid knee injury. Then the position of the handlebar is determined by the position of the seat, as long as you can reach the front handlebar easily. The height of the handlebar can also be adjusted according to the rider's figure, but it can't be too high, because too high a handlebar will indirectly lead to your body being too straight, and too straight a body can't achieve a perfect pedaling cycle because it needs more strength.
4. Warming up
Before getting on the spinning bike, it's best to warm up, such as leg press, waist twisting, knee and ankle twisting, etc. After getting ready, don't ride quickly, ride slowly, exercise your bones and muscles, and let your body warm up first to prevent injuries when riding at high speed and doing movements.
5. Pay attention to the rhythm and breathing.
In the process of riding, we must ensure that the rhythm is not chaotic and step by step according to our own rhythm. Don't press your shoulders, go uphill, downhill or bend, and don't be influenced by others. And you can learn abdominal breathing and increase lung function. Never hold your breath when riding a bike, it's easy to get hurt.
6. Pay attention to hydration
Spinning is a hard job, and it is essential to replenish water. Always replenish water to replenish the fluid lost during training, which will help you keep exercising for a longer time. If you sip, it should help prevent cramps.
7. The posture of the bicycle
Because the gear of a bicycle is round, the correct riding skill is: pay attention to the whole circle with the pedal. Moreover, most people are used to pedaling again when riding bicycles. They like to pedal hard when they get off and rest when they get up. In fact, stepping on the pedal will weaken the strength of the muscle tissue of the legs, calves and biceps femoris, and the force transmitted when riding a bicycle will be reduced, so the thighs are particularly prone to fatigue, so the force should be uniform.
8. Pay attention to relaxation and exercise after riding.
It is best to relax for 3-5 minutes after riding, mainly stretching the calf, thigh, hip and the front side of thigh, which can relieve muscle tension during exercise.
Is cycling strenuous exercise?
Cycling is certainly an intense indoor aerobic exercise, which is more intense than many sports. For example, jogging, cycling for 45 minutes is equivalent to jogging 1.5 hours, and the intensity of exercise can be imagined. Generally 15-50 normal people can ride spinning bikes.
But there are also some special circumstances, such as knee injury, heart disease, hypertension, people who are too old and in poor health, so don't ride a spinning bike because the exercise intensity of riding a spinning bike is too high. Of course, these people can take part in some low-intensity sports, such as jogging, skipping, badminton, table tennis and so on.