Spinning is the best indoor exercise to lose weight and keep fit, and it is also the most popular fashion exercise at present. In the gym, stationary bicycles are the most popular, because not only can you sit on them and watch TV and listen to music during exercise, but even horizontal stationary bicycles are equipped with backrest, which is really comfortable. However, we should pay attention to the time of exercise, neither too little nor too much.
How to achieve the best fitness effect of spinning bike
When bodybuilders do aerobic exercise through stationary bicycles, they consume glycogen converted from food in the human body in the first 20 to 30 minutes of exercise. After 30 minutes of exercise, the body begins to break down body fat. Fixed bicycle exercise for less than 40 minutes can exercise the heart and lungs to a certain extent, but it can't consume more fat.
If you ride a bike for more than an hour, your body will metabolize more muscle than the fat that the bodybuilder wants to lose. But the more muscles there are, the more calories are metabolized, so it is not easy to get fat.
Riding a stationary bicycle or riding a bicycle for a long time is the same as sedentary, which will lead to? Lower body? Local congestion. If the seat of the fixed bicycle is not well adjusted, there may be perineal numbness and discomfort, perineal pain and so on.
Patients with chronic prostatitis had better choose elliptical machines, mountain climbing machines and other equipment instead of stationary bicycles for exercise.
Spining training course is not disturbed by any weather, and bodybuilders can follow the coach's inflammatory slogan and pedal their bicycles with the accompaniment of music to achieve the purpose of fitness, release the pressure from all sides and enhance the self-confidence of bodybuilders.
Benefits of spinning: enhance the beauty of hips and legs.
The human body used in spining is designed according to ergonomics, and people of different heights and weights can choose at will. The safety foot cover is always fixed on the pedal, which effectively improves the safety factor of sports.
Rotation training can make bodybuilders effectively strengthen muscle endurance and cardiopulmonary function in happy exercise, burn a lot of fat while exercising endurance, and achieve the purpose of losing weight.
Moreover, spinning can be used as a group sport, where several people ride together and encourage each other, which can fully embody the spirit of collective unity and cooperation, mutual support and encouragement, and is very suitable for cultivating the team spirit of young people.
At the same time, riding a spinning bike can play a bodybuilding role in hip, thigh and other muscle groups and enhance the strength of human lower limbs. But in general, simple rotation can't achieve obvious weight loss effect. It is necessary to practice with some instruments, and at the same time, there should be some stretching exercises similar to yoga after each rotation.
Spinning practice frequency: at least three classes a week.
How long does it take for a class to make the rotation work best? Burn a lot of body fat every hour on average. Domestic courses are generally 45 minutes (in foreign countries, a spinning class is 60 minutes). And this 45-minute spinning class will burn 400 to 500 calories, which is equivalent to running for an hour and a half!
During this 45-minute course, the coach will string it together with different music. Generally, it will be a slow-paced warm-up for 5 minutes at the beginning. The faster and faster pace will make you get into the state quickly, and the relaxation in the last few minutes will make you completely relaxed.
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