1. Usually, a spinning bike has an adjusting lever under the handlebar. Generally speaking, downward is to reduce resistance and upward is to increase resistance. If the adjusting lever is rotated, adjust the resistance from left to right.
2. Reminder: Don't adjust the bicycle resistance to 0 (no resistance), which will not only be bad for exercise but also damage your knees. If you are a novice, you can start practicing with little resistance until you get used to it.
3. Don't always use a resistance or blindly reduce the resistance during riding, your feet will slip. You should exercise with different resistance. When the resistance is large, it will increase, and when it decreases, it will decrease.
Eighth gear:
If the eighth gear is the largest, it is more suitable between the third gear and the fifth gear. According to the posture adjustment, the movements of the legs should be coordinated.
1, moderate resistance can reduce fat and weight: the main purpose is to lose weight, keep the heart rate below 65% of the maximum heart rate, ride for about 30 minutes continuously, pay attention to deepening breathing, lose weight and improve cardiopulmonary function.
2. Cardiopulmonary exercise with low resistance and high speed: to improve cardiopulmonary function, the mode of low resistance and high speed is mainly selected, and the heart rate reaches more than 85% of the maximum heart rate.
3. Combine speed and speed to strengthen leg muscles: By adjusting the riding mode (uphill and downhill), you can ride slowly for a few minutes and then ride quickly for a few minutes. This alternating cycle exercise can improve the strength and endurance of your legs, effectively prevent the occurrence of thigh bone diseases and effectively exercise your heart function. Suitable for people who have just started exercising with sports bicycles or have poor leg strength.
At the beginning of exercise, riding speed should not be too fast, and the time is generally 20 ~ 40 minutes. If you feel tired, you can ride slowly every 2 to 5 minutes to recover your strength.