Spinning has a good weight loss effect, but it is easy to hurt your knees. The wrong riding method is an important cause of injury. To avoid injury and improve weight loss efficiency, we must master the correct method of riding a spinning bike. First of all, the overall posture needs to pay attention to the following points.
① Lean forward slightly.
② Keep your arms straight.
③ Abdominal tightening, using abdominal breathing.
(4) The legs should be parallel to the beam of the car, and the feet should not be outside. Knees and hips should be coordinated.
Followed by leg movements. Spinning includes four consecutive movements: stepping, pulling, lifting and pushing. First step on the sole of the foot, then retract the calf, then lift it and finally push it forward, thus completing a pedaling cycle. Pedaling with such rhythm can not only save physical strength, but also improve speed.
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In addition, you should pay attention to the speed when riding a spinning bike. For some friends who have just started to contact spinning, Bian Xiao suggested that it doesn't need to be fast at first, first find the right frequency and then increase the amount of exercise. Under normal circumstances, the average person can pedal about 60 to 80 times per minute. The riding time should not be too long, just 45~60 minutes.
In this way, riding a spinning bike to lose weight and ride a body:
Always adhere to a riding style, and the exercise part will be relatively fixed. If you want to get more exercise by riding a spinning bike, you can try to play new tricks after mastering the basic riding methods.
1. Step up and down alternately with your feet. Riding a bike uphill is like playing a spacewalk, which can exercise the quadriceps of the front thigh well.
2. Pedal with feet parallel to 360-degree circle. Turn the "function switch handle" of the bicycle to multi to start the multi-function pedal. Both feet are in the same direction, and at the same time, the hamstring and abdominal muscles at the back of the thigh are fully exercised.
3. One foot rests and the other foot moves up and down. This can train the muscles of one side of the waist in a targeted way.