Bicycles in peacetime are similar, but their functions and functions are much worse. Spinning bike does not have some disadvantages of bicycle, such as safety and long-term back pain. And improved on spinning. Spinning bike is a scientific experimental design, which adopts the method of manual mechanical engineering. It is suitable for human body requirements, does not disturb the waist, and can achieve the maximum effect of fitness. There are two fixed shoe covers on each pedal to prevent bodybuilders from throwing their feet out during exercise, adhering to the concept of safety design. Some spinning bikes have stretching function, which is more suitable for people of all shapes, tall, short and fat. Spinning bike is divided into intensity exercise and intensity exercise according to the amount of exercise it bears. According to adjusting the resistance of the bicycle, choose the exercise intensity that suits you. You can also choose the exercise mode that suits you, including sitting posture and standing posture. You should choose the method that suits you. Both methods can effectively exercise your leg muscles, as well as the strength and endurance of your legs, which is also good for promoting bone growth. If you want to gain muscle in your legs, it is recommended to do strenuous exercise. If you want to lose weight and burn fat, it is recommended to choose intensive exercise. No matter which of the two, I suggest that you must insist on lasting exercise, you can't imagine it out of thin air, or you must rely on yourself. No one can help you exercise. Others tell you that it is the shortcut to success, you still have to go by yourself. Try to ride a spinning bike 2~3 times a week for about half an hour to 45 minutes each time, and add some muscle powder, the effect will be more obvious. In a word, spinning is a good project if you want to keep fit and build muscles, and it is not as boring as other training projects. If you exercise together, it will make the exercise more interesting.

Fat reduction principle

Spinning, like all aerobic exercises, is to fully activate the body's motor cells and achieve the purpose of reducing fat while consuming energy. According to the coach, spinning is one of the equipment with the largest amount of exercise in the gym, which requires very high physical fitness. Usually, a class can consume about 500 calories, but also a lot of sweat. The body loses water quickly, so it should be replenished in time. However, losing a lot of water does not mean losing weight by "reducing water". If you wear a heart rate meter during exercise, you will clearly see that from the moment you exercise, you are completely consuming fat. During leg-centered exercise, the muscles of hips, waist, back and arms can be fully exercised, and at the same time, your cardiopulmonary function can be enhanced. Spinning bike originated in America is full of American flavor, energy and enthusiasm, so it is favored by people aged 25-35. However, there is no age limit for this sport abroad, because its scientific design ensures the safety of participants, and the exercise intensity is completely controllable, which is suitable for all people with athletic ability. However, it is suggested that people with knee injuries should not participate in this sport, because the friction of the knee joint is very large during the whole riding process, coupled with high-intensity pressure, it is easy to form potential injuries, which will gradually be reflected in the future exercise process. Patients with heart disease and high blood pressure are also best not to participate, so as to avoid the danger of high-intensity training.

Two misunderstandings that puzzle spinning practitioners

Myth 1: Does spinning make your limbs strong? You can go and see foreign spinning coaches who have many years of training experience. Their sturdy and slender shapes will tell you that you don't have to worry about turning you into a "big MAC".

Myth 2: Is it true that the more you sweat, the more you can lose weight? In fact, what needs to be reduced is fat, not water. The discharge of a large amount of sweat is actually the loss of water in the body, which does not necessarily mean a large amount of fat consumption in the body.

Weight loss posture

The correct posture should be: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, buckle your legs parallel to the beam of the car or slightly inward, keep your knees and hips in harmony, don't swing from side to side, and pay attention to the riding rhythm. In addition, the posture of pedaling is also very important. "It is generally believed that the so-called pedaling means that the foot steps down and the pedal rotates once to drive the flywheel forward, but the correct pedaling should be divided into four coherent actions: pedaling, pulling, lifting and pushing." Shi bo, a professional coach, said: "The sole of the foot is stepped down first, then the calf is contracted and pulled, then lifted, and finally pushed forward, which is exactly a 360-degree pedal cycle. Such a rhythmic step can not only save physical strength, but also improve speed. "