In the process of using spinning bike, besides adjusting the bike correctly, it is also important to adjust the resistance of the bike. Different resistances have different exercise effects. The monitor on the spinning bike can show the athlete's heart rate and let the athlete know his exercise intensity at any time. Everyone should choose the resistance to be used at this stage according to their physical fitness.

The resistance selection principle of spinning bike varies from person to person.

The effect of exercise is different with different resistance. Spinning bike can adjust the resistance according to the needs of bodybuilders. The display screen on the spinning bike can show the athlete's heart rate, so that the athlete can always know his exercise intensity, thus improving his heart and lungs, exercising muscles and shaping his hips accordingly.

Resistance to strengthen cardiopulmonary function To strengthen cardiopulmonary function, it is necessary to choose less resistance, maintain a faster speed, and keep the heart rate above 85% of the maximum heart rate. (Maximum heart rate =220- age)

Resistance of reducing fat and energy consumption If you want to reduce fat and energy consumption, you can adjust the resistance to moderate resistance, and the trainer's heart rate can be kept below 65% of the maximum heart rate. Cycling for more than 30 minutes can burn more fat to supply energy for cyclists. At the same time, cyclists should pay attention to deepening breathing, which is not only effective for losing weight, but also can improve cardiopulmonary function.

The methods to increase muscle shaping resistance include speed change, speed change, uphill, downhill, fast riding and slow riding. It is very effective for leg muscle exercise, effectively exercises human heart function, and increases the freshness and interest of exercise.

In the process of using spinning bike, besides adjusting the bike correctly, it is also important to adjust the resistance of the bike. Different resistances have different exercise effects. The monitor on the spinning bike can show the athlete's heart rate and let the athlete know his exercise intensity at any time. Everyone should choose the resistance to be used at this stage according to their physical fitness.

Precautions for spinning cycling 1. Adjust the seat. Before riding a spinning bike, align the widest part of the pedal with the strap on the pedal, which will help to apply force correctly when pedaling. In a pedaling posture, the plumb line of the front knee is aligned with the center of the pedal, and the distance from the seat cushion to the handle is correct. The height of the chair is about as high as his hip bone. When you step on the lowest point, your knees should bend slightly. If your knees are completely straight and your hips shake when you step on them, it means that the chair is too high.

2. Be sure to warm up and stretch the back of the thigh, and hook your right foot with the ground and pedal as much as possible. Imagine sitting back on your hips, pressing your upper body forward, feeling the stretch on the back of your right leg, putting your hands on your waist to keep balance, and changing your feet after 10 seconds.

Hip stretching, knee bending, right ankle resting on the left thigh, imagine the way of hip sitting back, drive the upper body to press forward, pay attention to keep the hips on both sides horizontal, stretch the outside of the right thigh, and stop 10 seconds to change sides.

Stretch the front thigh, stand with your left foot, hold your right ankle with your right hand, try to be close to your hip, and stretch your front leg muscles. 10 second.

3. Not too fast. Beginners are advised to find a suitable frequency and then increase the amount of exercise. The average person's trampling frequency is about 60-80 times per minute. Every time you ride, you should have at least 20 minutes of high-frequency and low-speed warm-up (that is, more laps and less effort) to make your body sweat slightly, otherwise sudden high-intensity exercise will easily cause physical discomfort.

4. Requirements for stretching and relaxing after riding: stand with your hands on your back and stretch to the top of your head 10 second, then bend left and right 10 second; Hands folded forward, knees bent, upper body arched, back stretched 10 second; Put your hands behind your back 10 second, and clamp the scapula to increase the extension.