Sitting posture with the best stovepipe effect among the three postures of spinning bike;
Keep your torso straight, hold the handrail with both hands, and tuck in your abdomen properly. Application: short-distance exercise (10 to 20 minutes), aiming at effectively exercising back and waist muscles and improving leg lines.
Cross type:
Prone and sitting cross exercise, simple mount will increase the burden on the waist, which can be adjusted by prone position to effectively protect the lumbar spine.
Lie down:
Similar to the posture of a cross-country bike, the forearm leans against the armrest and the waist is relaxed. Application: long-distance riding (the riding time is 30 minutes to 1 hour). Objective: To relax the waist and avoid the injury of riding for a long time.
How to ride a spinning bike thin and fast? Increase the intensity and check the heart rate.
You can lose weight only if you reach the heart rate of fat reduction. Calculate your fat-reducing heart rate and keep it within this range when rotating, which can ensure better fat reduction. The specific method is to ride for 5 ~ 7 minutes at the 60% limit speed set by yourself, and then measure the pulse every minute with a heart rate meter to keep your heart rate within the optimal fat burning heart rate range, which can achieve the best fat burning effect.
High-intensity intermittent circulation slimming.
When riding a spinning bike, you should ride at a medium and slow speed of 1 ~ 2 minutes, then ride at a speed of 1.5 ~ 2 times for 2 minutes, then ride at a medium and slow speed, and then return to the fast speed. This alternating cycle of exercise can improve the adaptability of trainers to aerobic exercise. You can consult a spinning instructor and join HIIT (High Intensity Interval) training.
Ride with thin legs.
That is to say, ride hard according to different situations, such as adjusting the gear size when going uphill (limited to 5-speed or 10-speed adjustable bicycles) to increase resistance. This method can improve the muscle strength or endurance quality of the legs. For friends who have requirements for hip and leg shaping, this can be done.
What is faster for stovepipe? If you eat too many snacks at night and don't pay attention to exercise, it will lead to some obesity symptoms. According to your personal constitution, many people have fat thighs. At this time, if you want to lose weight, you can exercise to lose weight. Diet can also be used as an aid. Eating some foods that are beneficial to digestion, fruits have a better weight loss effect, especially bananas and apples can stimulate gastric juice secretion and accelerate metabolism. You usually have to do some leg reduction exercises to see the effect.