Reduce fat and lose weight
Spinning is equivalent to the combination of aerobic exercise and anaerobic exercise, and the heat consumption is extremely fast. Everyone can freely adjust the resistance and time according to the purpose of exercise.
Exercise leg muscles
Through constant pedaling and cycling, you can effectively exercise the muscles of hips and legs, improve endurance, and also play a certain role in shaping hips and tightening legs.
Improve cardiopulmonary function
During riding, there is more blood supply to the lower limbs, and the change of heart rate will also change with the change of pedaling speed. Insisting on exercise can enhance the elasticity of blood vessel wall and effectively improve cardiopulmonary function. It can also prevent hypertension, arteriosclerosis, heart disease and other problems to a certain extent.
release pressure
Cycling is also a good way to relieve stress. After a hard day, you can release your inner anxiety and relax yourself. Generally, riding will match the rhythm of music, which not only increases the interest of sports, but also makes people feel happy.
Disadvantages of riding a spinning bike
If you don't master the correct riding posture, it is likely to cause damage to the joints. People with waist injuries or joint injuries are not suitable for riding.
Generally speaking, the advantages of spinning still outweigh the disadvantages. As long as you master the correct riding posture, cycling can only do more harm than good!
Spinning skills
1, keep the upper body stable.
When riding a spinning bike, the upper body should take the core muscles as the main axis and the thighs and buttocks as the center of gravity to maintain stability, and it should not be skewed or twisted when pedaling. Science has proved that this is the most effective way to output the strength of both legs.
2. Hands and back bend naturally.
When riding a spinning bike, your back should bend forward naturally and not stand upright and stiff. If you continue to maintain bad posture, it may lead to long-term low back pain. In addition, usually do more waist stretching to increase softness and stability, which is helpful for the performance on spinning bike. At the same time, your arms should bend naturally when riding. If the hands or shoulders are stiff when riding, it may cause pain due to improper wrist and elbow force, and the arm posture will also affect the angle of waist flexion.
3. Step on it with your forefoot.
The sole of the spinning bike should be placed in a suitable position to achieve complete and efficient output, which will increase the speed and stability of the spinning bike. The correct way is to step on the inside of the pedal with the largest area of the sole behind the toe, and step on it with the forefoot instead of the arch. In this way, the main muscles around the thighs can be used correctly. If you wear professional riding shoes, the shoes can stably fix the soles of your feet on the pedals to avoid slipping.
Matters needing attention in practicing spinning.
1. The first time you take a spinning course, you can set the goal as to stick to it. Gradually increase the intensity according to your own situation;
2. Correct bicycle setting is very important. Too low a seat position can cause knee pain and other injuries. Before you start pedaling, be sure to ask the coach to guide you on how to set up your bike correctly.
3. Because the gears of the bicycle are round, the correct riding skills are: pay attention to the whole circle with the pedal;
Most people are used to pedaling again when riding a bicycle. 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.