Do you know how to lose weight by spinning? Do you usually see many people riding spinning bikes on TV or in the gym? Does it look fun? Is there any music? Is it effective to lose weight? Let me tell you what is the weight loss effect of spinning.

What is the weight loss effect of spinning? 1 1. What is the weight loss effect of spinning?

Spinning is very effective for losing weight. Cycling for half an hour consumes about 400-500 calories, which is equivalent to jogging for 60 minutes. Burning calories works well. But everyone's own conditions and the frequency of riding a spinning bike are different, so the weight loss effect will be different.

If you want to ride a spinning bike to achieve a good weight loss effect, you must stick to it. It is absolutely not advisable to fish for three days and dry the net for two days. There is no shortcut to exercise to lose weight, you can only do it seriously.

Second, the correct posture to lose weight by riding a spinning bike

In addition, if you want to lose weight through rotation, you must also master the correct posture.

When spinning a bicycle, lean forward slightly, straighten your arms and tighten your abdomen. Adopt abdominal breathing method, with legs parallel to the cross beam of the car or slightly buckled inward, and knees and hips kept in harmony. Don't sway from side to side, pay attention to the riding rhythm.

In addition, the posture of pedaling is also very important. Correct pedaling should be divided into four coherent movements: pedaling, pulling, lifting and pushing. The sole of the foot is pushed down first, then the calf is retracted and then pulled, then lifted up, and finally pushed forward. It is exactly 360 degrees once a week. Pedaling with such rhythm can not only save physical strength, but also improve speed.

Third, spinning weight loss precautions

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. The plumb line of the front foot knee is aligned with the center of the pedal, and the distance from the chair cushion to the handle is correct. The height of the chair is about as high as your hip bone. When you step on the lowest point, your knees should bend slightly. If your knees are completely straight, your hips will shake when you step on them, which means the chair is too high.

2. Be sure to warm up.

1, stretch the back of thigh

Touch the ground with your right foot and hook your foot up as far 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.

2. Hip stretching

Bend your knees with your feet and rest your right ankle on your left thigh. Imagine your hips sitting backwards, driving your upper body forward, paying attention to keeping your hips horizontal on both sides, stretching the outside of your right thigh, and stopping 10 seconds to change sides.

Step 3 Stretch the front of the thigh

Stand with your left foot, hold your right ankle with your right hand, try to be close to your hips, stretch your front leg muscles, and change sides 10 second.

3. Not too fast.

Beginners are advised to increase the amount of exercise after finding the right frequency. Ordinary people pedal about 60-80 times a 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. Stretch and relax after riding.

Relax in time after riding a spinning bike. The correct stretching and relaxing posture is to raise your hands and stand up 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.

In a word, spinning has a good effect on losing weight. Friends who want to lose weight may wish to try this method, master the correct riding posture and stick to it every day. I believe we can see the effect of losing weight soon.

What is the weight loss effect of spinning? 2 What is the weight loss effect of spinning?

Science has proved that cycling is a very good aerobic exercise, which can have a healthy impact on the human body, especially for preventing obesity and reshaping the body.

Rotation, which is popular all over the world, is an exercise through different speeds and resistances.

This kind of exercise either pedals in a sitting position on a bicycle, or stands up and pedals in a standing position, and sometimes simulates natural riding actions such as uphill and downhill.

It 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.

1. The design of professional fitness bicycles is very suitable for aerobic training, which can generally be divided into two types: intensity cycling and intensity cycling.

The former mainly simulates the riding environment of mountain roads, and increases leg strength when riding, thus exercising leg muscles and improving leg strength and endurance.

The latter can achieve the effect of losing weight and is a very intense exercise. It is necessary to control the breathing rhythm during exercise in order to alleviate the fatigue caused by cycling.

2. The body of spinning bike is designed according to ergonomics, which can be selected by people of different heights and weights. The safety foot cover is always fixed on the pedal, which effectively improves the safety factor of sports.

Let 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.

3. At the same time, riding a spinning bike can play a bodybuilding role in large muscle groups such as hips and thighs, and enhance the strength of human lower limbs.

Generally speaking, simple rotation can't achieve obvious weight loss effect. It is necessary to practice with some instruments, and at the same time, there are some stretching exercises similar to yoga after each turn.

4. Because the exercise of spinning bike can significantly improve the cardiopulmonary function of human body, it burns a lot of body fat every hour on average, and the general practice time is 45 minutes. And this 45-minute spinning class will burn 400 to 500 calories, which is equivalent to running for an hour and a half!

It is necessary to practice spinning step by step.

If you are a sedentary office worker and try spinning for the first time, you can consult your coach more, and you can't do intensive exercises from the beginning.

For example, you can train like this: 10 minute cycling → rest → 10 minute cycling → rest → 10 minute cycling → rest.

With the increase of the amount of exercise, you can change three groups 10 minutes into two groups, and then extend the riding time to 15 minutes.

Then you can extend the riding time to 20 minutes, 30 minutes, and gradually increase it to 45 minutes. After the body can adapt to 45 minutes of riding, the difficulty can be increased.

Moderate resistance can reduce fat and lose weight: In order to lose weight, cyclists can adjust the bicycle fitness equipment to moderate resistance, keep the cyclist's heart rate no more than 65% of the maximum heart rate, and ride for about 30 minutes continuously, so as to burn more fat and 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.

Exercise heart and lung with little resistance and fast speed: improve heart and lung function, choose the mode with little resistance and fast speed, and make the cyclist's heart rate reach more than 85% of the maximum heart rate.

Speed and speed are combined to strengthen leg muscles: the mode of bicycle fitness equipment can be adjusted, such as uphill and downhill. By adjusting the mode, you can ride slowly for a few minutes and then quickly for a few minutes, which can improve the strength and endurance of your legs and effectively prevent thigh osteopathy.

Effectively exercise people's heart function, but also increase the freshness and fun of sports. Especially suitable for people who have just exercised with bicycle fitness equipment and have poor leg strength.

Don't ride too fast at first, usually 20~40 minutes. If you feel tired, you can ride slowly every 2 to 5 minutes to recover your strength. For fashionable and enthusiastic young people, you can choose spinning bike, with strong music and intensity.

How to lose weight quickly by riding a spinning bike

1. Increase the intensity to check the heart rate.

You can lose weight only if you reach the heart rate of fat reduction. Calculate your fat-reducing heart rate and keep it within this range during the rotation to ensure better fat reduction.

The specific way is to ride for 5~7 minutes at the 60% limit speed set by yourself, and then measure the pulse every minute with a heart rate meter to keep it within the optimal heart rate range of fat burning, so as to achieve the best fat burning effect.

2. High-intensity intermittent circulation slimming

When riding a spinning bike, first ride at the medium speed of 1~2 minutes, then ride at the speed of 1.5~2 times for two minutes, then ride at the medium speed, and then return to the fast speed. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise. You can consult a spinning instructor and ask him to join HIIT (High Intensity Interval) training.

3.stovepipe riding

That is, ride hard according to different situations, such as adjusting the gear size when going uphill (limited to 5-speed or 10-speed adjustable bicycles) to increase resistance. This method can improve the muscle strength or endurance quality of the legs, and friends who have requirements for hip and leg shaping can do so.

How to ride a spinning bike thin and fast? Don't blindly pursue strength and speed.

The amount of exercise, frequency and intensity are the three principles of exercise. It is suggested that beginners of spinning bike should increase their exercise after finding the right frequency. The average person tramples about 60-80 times a minute. If you don't ride a long distance of 50 kilometers at a time, your knees will easily accumulate water, so don't blindly pursue exercise, you can lose weight step by step.

4. Have at least three classes a week

Coach's suggestion: for those students who are committed to losing weight, insist on taking three spinning classes every week, and it is best to take a full spinning class every time. Because a class is a whole training, the lack of a link will affect the training effect.

Step 5 practice with equipment

Ma Yanhui, a riding coach, said that simple rotation can't achieve a particularly obvious weight loss effect, and some equipment (such as butterfly machine, bench press, rowing machine, etc.) is needed for practice. ). Spinning students can choose equipment that can strengthen thigh muscle strength, side waist and shoulder strength to practice.

Rotation has relatively high requirements for these body parts, which are easy to be injured, so warm-up exercises and corresponding equipment exercises for these parts are essential.