I am an amateur spinning coach. I learned all this knowledge from a professional riding instructor. Sometimes I have a free class in the gym with a few close friends, mainly because there are too many people in regular cycling classes and the air is not very good, while there are fewer people in private for free classes, so the air is very comfortable to breathe. Spinning should pay attention to nothing more than knees. After a class, the knee will move thousands of times repeatedly, and riding wrong will do great harm to the knee! Most of the following precautions are to protect your knees.

1. The height of the seat is very important. When you push to the bottom, your legs are straight. At this height, you are definitely not inside or outside.

2. The connecting line between the big toe axis and the little toe axis, that is, the center of gravity of the forefoot, should be stepped on the stick of the pedal, so as to give full play to the strength and not make the calf feel tired.

3. Novices suggest raising the handlebars, otherwise you will tire your waist first and then your legs. After a period of training, I found the essentials and power points of balanced riding. It's more comfortable to put your hands down at this time.

4. Sitting sprint is not the pursuit of speed, but to speed up as much as possible on the basis of constant pedaling frequency.

Most importantly, standing and riding usually take up most of the time in a class, so don't be so high as to ignore it! Don't jump and ride, don't swing from side to side, and don't lean forward too much. The center of gravity should be backward, the abdomen should be tightened, and the back should be properly bent. Don't ride a bike straight! Try to keep your hips balanced and don't shake too much up and down. This will make cycling more tiring and efficient. If you are too tired, you can relax and shake your hips and shoulders properly, but try to keep your head balanced.

6. Oppose the statement that "you can't ride with zero resistance". Zero resistance is ok, but it depends on how you ride. Standing "disco dancing" with zero resistance is definitely destroying your knees. Reduce the resistance to zero, stand in a low posture, keep the position above the hips completely still, and slowly balance the riding with the strength of the thighs to maintain a constant speed. The slower the speed, the better, about 7 to 10 seconds, feel the mutual restraint of the two legs. This zero-resistance training method is more tiring than high-resistance rock climbing.