Spinning is a very popular exercise in the gym. What are the taboos when the music rotates? Come and have a look with me.

Spinning fitness taboo 1, do not wear suitable shoes.

Wearing soft-soled non-bicycle shoes will cause discomfort in the arch of the foot and pain in the soles of the feet over time. Choosing special shoes can usually solve the numbness and tingling of feet caused by narrow shoes.

Spinning fitness taboo 2, the seat is too front.

The adjustment of the seat back and forth determines the angle of knee bending. Experts pointed out that moving the seat forward too much will affect the angle of pelvis, which will put pressure on the lower back and make the waist and buttocks uncomfortable.

Spinning fitness taboo 3. The seat is set too far back.

When this happens, your legs will need to stretch more to step on the pedal, just like when the seat is adjusted too high, there will be the following risks: hamstring strain, achilles tendon inflammation and low back pain.

Spinning fitness taboo 4. Turn your hand too high.

Fitness experts warn athletes who are used to setting the handlebars too high. If the handlebars are too high, it will affect your riding skills and exercise effect. Because the handle is too high, it will indirectly lead to your body being too straight, and if your body is too straight, you can't achieve a perfect pedaling cycle, because you need more strength to pedal.

In this way, not only your posture is unsightly, but also your pedaling strength will be consumed by the wrong body posture, thus reducing the exercise effect.

Spinning fitness taboo 5, the handle is too low.

Experts point out that if the handle position is too low, most of the strength will be used on the hands, arms and shoulders. This will cause tingling and numbness in the hands, accelerate the deterioration of the symptoms of wrist joint syndrome, and may cause shoulder pain.

How to grasp spinning bike?

Grip posture 1:

This is the most common grip in sitting position. Fists and elbows should be slightly triangular, elbows and shoulders should be relaxed at any time.

Handle 2:

Suitable for climbing, running, jumping and sprinting. This grip will not hinder breathing when the body is upright, and may remain stable when the body leaves the seat.

Handle 3:

Use only when standing and climbing. Hold the long end of the handlebar with both hands, palms inward, knuckles outward, and fingers gently bypass the outer edge of the handlebar.

Four styles of spinning bike fitness riding

1.

Sitting flat is the most basic skill in the spinning fitness course, and other skills are extended from this basic movement. Training in this posture for a period of time can improve students' physical strength, mind and willpower. Suitable for all types of training, from fast to recovery and relaxation.

note:

In this sitting position, the wheel speed should be kept at 80 ~ 1 10, and the gesture should be kept at 1.

Climb in a sitting position

The first action for students to contact with the concept of mountain climbing is to simulate the actual action by increasing resistance. When climbing a hill in a sitting position, the buttocks should automatically move to the back of the seat to increase the effective pedaling. At the same time, remind students to relax as much as possible and step on it with complete and smooth movements (balance your feet and focus on one foot at a time).

note:

In this sitting position, the wheel speed should be kept at 60 ~ 80 revolutions per minute, and the gesture should be 2.

flatwise

Using the inertia force and natural forward force of each step, the students stand and step gently with rhythm. At this time, the resistance should be increased slightly to moderately, and the pedal should be completely controlled.

When standing on the ground, the weight of the lower body should be balanced, and both hands should be lightly placed at the position of the grip 2. The center of gravity is above the pedal, and the buttocks can slightly touch the front end of the seat. When going down the steps, move your body a little left and right, keep your hips level and face forward.

note:

In this sitting position, the wheel speed should be kept at 80 ~ 1 10, and the gesture should be held as a grip.

Step 4 climb the mountain standing up

Standing rock climbing is an exciting advanced skill. Therefore, the speed per minute should not exceed 80 revolutions. Standing and climbing is slow and requires a lot of strength, so it is necessary to step by step to prevent injury.

note:

In this sitting position, the wheel speed should be kept at 60 ~ 80 rpm, and the hand gesture should be 3.

Remarks:

The above posture should be kept without shrugging, without back, with head and back parallel, arms slightly flexed and wrists not excessively flexed.

;