1, rotating stovepipe
In the process of riding a spinning bike, the leg is the most moving part, because it needs two feet to keep pedaling. Long-term exercise can not only tighten leg muscles, but also accelerate the burning of leg fat, which has the effect of stovepipe shaping.
2. Spinning thin belly
The trampling of the legs will involve the abdominal muscles. Secondly, the stimulation of standing riding on abdominal muscles is more obvious. When riding, the abdomen should be tightened and abdominal breathing should be adopted. Therefore, it can also help to exercise abdominal muscles and burn abdominal fat, thus reducing belly fat.
3. Rotate to lose weight and lift hips
Riding a spinning bike can lift your hips. When riding, the seat and buttocks are the main support points. Hip muscles can consume heat and burn fat during exercise, thus reducing fat, shaping and lifting buttocks.
4. Rotate the thin arm
Grasping the handrail with your arms during exercise will also exert force, especially when you stand up quickly. Although the effect is not as obvious as that of your legs, it will also have a certain fat-reducing effect.
5. Preventive measures
① Warm-up before rotation can not only avoid sports injuries, but also enhance the effect of losing weight.
② Adopting correct riding posture and wrong posture can not only reduce weight such as stovepipe and thin abdomen, but also harm the body.
③ It takes 30 minutes for spinning bike to start burning fat effectively.
④ After the rotation, you should relax the muscles of all parts of your body through stretching and massage.
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Rotate the parts that exercise muscles:
Rotation mainly exercises lower limbs, focusing on biceps femoris and quadriceps femoris, where fat is consumed, while calf muscles and gluteus maximus are assisted.
1, rotate to exercise thighs
During riding, every time you get off your feet, the quadriceps on the front side of your thigh will strongly push your legs and knees. When your foot crosses the lowest point of the circle and gets exercise, the gluteus maximus will participate. The hind leg muscles are used when you bend your knees while pedaling. In the process of drawing a circle with the pedal, every time you draw backwards and pull up after the lowest point, the muscles behind your legs can get the best training.
2. Rotate to exercise the calf
The exercise effect on the calf depends on where you put the sole of your foot on the pedal: if you put the forefoot on the pedal and the pedal draws a circle, the exercise effect on the calf is much higher than that on the heel. If you put the middle of the sole on the pedal, the exercise effect is only moderate. The posterior calf muscle will transmit the force generated by the quadriceps femoris and the posterior thigh muscle through the soles of the feet and toes, especially when the pedal reaches the lowest point closest to the ground, it can be practiced to the posterior calf muscle.
3. Rotate the core muscle group.
Cycling helps to shape a flat belly without fat, because the abdominal muscles can be exercised when riding. When riding, the body is in a sitting position: the back is straight, don't shrug your shoulders and abdomen, which is ergonomic, can avoid fatigue and sports injuries, and can also act on leg muscles to the maximum extent.
4. Rotate your shoulders and arms.
When riding, you can use the muscles of your forearm to hold the handlebar and pinch the brakes. The continuous support of your body weight is equivalent to keeping a push-up posture, especially exercising your upper arms and shoulders.
References:
Spinning bike-Baidu encyclopedia