Standing and riding have their own characteristics. When riding standing, if the posture is incorrect, it is easier to damage the joints. According to a variety of conventional spinning courses, the best way is to combine standing posture with sitting posture, so as to achieve the best fitness effect and be more scientific.
For beginners, you should ride a bike in a sitting position. After your body adapts to the intensity of spinning, you can appropriately extend the riding time in standing position, and the longest riding time in standing position should not exceed 30 minutes.
In addition, it should be noted that the soles of your feet should be basically parallel to the ground when riding, and you should not stand on tiptoe, otherwise you will be easily injured.
When riding in a standing position, remember not to adjust the resistance very small, otherwise the flywheel of the spinning bike will be difficult to control. The scientific steps are as follows: firstly, ride in a sitting position with low resistance for about 10 minutes, then increase the resistance and ride in a standing position. During this period, you can continue to increase the resistance appropriately according to your own physical strength, gradually reduce the resistance after riding for about half an hour, and ride in a sitting position.
Relatively speaking, standing posture riding and high resistance riding are easier to lose weight, but we must combine the two postures according to our own situation, and don't rush to achieve success, otherwise it will cause damage to joints and even other aspects because of excessive exercise, which is not worth the candle.
Extended data:
Correct riding method of spinning bike
1. Relax your shoulders and don't collapse. Some people hold on to the handrail during the whole ride. This posture is very hard. When riding, the upper body leans forward slightly, the arms are straight, the abdomen is closed, and the center of gravity should be placed on the waist, abdomen or legs. At the same time, abdominal breathing method is adopted, with legs parallel to the bicycle beam and knee-marrow joints coordinated to control the average rhythm of riding and sweeping.
2. Pedal the bicycle correctly. Pedal the bicycle correctly should be divided into four continuous 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, and finally pushed forward, just completing a week of pedaling. Pedaling with such rhythm can not only save physical strength, but also improve speed.
3. Pay attention to the frequency. Beginners are advised to find the right frequency before increasing the amount of exercise. The average person tramples about 60-80 times a minute. It takes at least 20 minutes of high-frequency and low-speed warm-up every ride to make your body sweat slightly, otherwise sudden strenuous exercise will easily cause physical discomfort.
4, the height of the seat should be appropriate, pay attention to the position of the seat. When a person stands on the ground, one leg is raised, and the height of the thigh is the same as that of the seat when it is parallel to the ground. The seat should be soft and moderately high, so as to minimize the pressure on the hips.