1, novice problem inventory
1. Does long-term spinning exercise make your legs grow muscles?
No, according to my own practical experience, I will never thicken my legs. If you are fat, you may even thin your legs. In fact, just look at professional cyclists. Their legs are very thin.
2. What are the advantages and skills of practicing spinning?
Science has proved that cycling is a very good exercise to lose weight, which can have a healthy impact on the human body, especially to prevent obesity and reshape the body. Riding can generally be divided into two types: light riding and intensity riding. 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.
3. Which is better, spinning bike or exercise bike? What is the difference?
1. Spinning is a team sport, and its exercise intensity is higher than that of an exercise bike.
2. Spinning bikes generally control resistance through brake pads, while exercise bikes generally control resistance through magnetic control wheels.
3. Exercise bikes generally use magnetic control wheels; The effect of spinning bike is mainly reflected in the flywheel. It is easier to adhere to rhythmic exercise through music, and it is also more effective for reducing fat and shaping.
4. Exercise bikes are generally equipped with heart rate tests, while spinning bikes are generally not. Of course, you can also choose some models.
Spinning bike is suitable for young people between 15-50 years old, and exercise bike is suitable for men, women and children.
Finally, to sum up: young people use it to lose weight and shape themselves, and it is recommended to exercise with spinning bikes; Because of less exercise, an exercise bike is a good choice for those who want to exercise occasionally.
4. Which part of the body does spinning exercise? What are the advantages of pedaling often?
Spinning bike mainly exercises lower limbs. Focus on exercising biceps femoris and quadriceps femoris, and consume fat in these two parts. There are also calf muscles and gluteus maximus muscles for auxiliary exercises. Regular spinning exercise can enhance heart and lung function. Strengthen biceps femoris and quadriceps femoris, calf muscles and gluteus maximus, and consume excess fat in these parts.
5. How many times a week should I practice spinning?
Practice frequency: take at least three classes a week.
Generally, a class in China lasts for 45 minutes (a spinning class abroad lasts for 60 minutes). And this 45-minute spinning class will burn 400 to 500 calories, which is equivalent to running for an hour and a half! During this 45-minute course, the coach will string it together with different music. Generally, it will be a slow-paced warm-up for 5 minutes at the beginning. The faster and faster pace will make you get into the state quickly, and the relaxation in the last few minutes will make you completely relaxed.
6. What are the disadvantages of riding a spinning bike often?
It's the male prostate that hurts. It's not very good. There is basically nothing else. As long as you don't ride for a long time, you will be fine. Don't care too much. After all, so many people are using spinning bikes.
7. How to use spinning bike effectively?
The seat is adjusted to hip level. The seat between the handlebars is one arm long. When standing and riding, the lower abdomen is tightened and the center is placed on the thigh. Hips and thighs are the power points, and arms play a role in maintaining balance. The center should not be placed on the arm. Try to relax your upper body, don't shrug your shoulders, don't spread your knees outward, go forward, put your hips as far back as possible, and put your hips above the seat. Don't shake your body from side to side, just slightly. Keep riding in a happy mood, keep pace with the music, do what you can, and don't do too dangerous riding. Warm up well! ! After riding, the necessary stretching should be done in place to help the leg plasticity and strengthen recovery, which should not be underestimated!
8. Is it better to lose weight by spinning or by treadmill?
Answer: Judging from the effect of paying attention to the integration of body and mind in sports, spinning bike needs to mobilize more body muscles. Therefore, in terms of weight loss, spinning bike is obviously better than treadmill.
9. Which is better, spinning bike or magnetically controlled exercise bike?
Each has its own advantages. In terms of strength, the rotation is stronger. More suitable for athletes or people who want to greatly strengthen their leg muscles. The use of magnetic control exercise bike is suitable for relaxation exercise, which can expand the range of motion of legs and gait joints and is beneficial to blood circulation.
10. Is it spinning stovepipe?
Spinning can stovepipe. The biggest feature of spinning bike is that it can make you feel that you can immediately release the energy that your body has reserved for a long time and produce a sense of accomplishment.
1 1. Can I ride a spinning bike every day?
You can ride it. It's normal to get used to it in the early stage, and it won't be uncomfortable for a week or so. Cycling can consume a lot of calories, and its nature is the same as aerobic effects such as running, playing ball and swimming, all of which consume excess calories and fat, but the exercise mode is different.
12. Does spinning lose weight?
After testing, I have two classes (45 minutes) every day for a month, and finally I lost weight 12 kg. Walk on the treadmill for 40 minutes before riding a bike. If you are a girl, walking is enough, you don't need to run ~ anyway, I have tested it and it is very effective. My legs, waist and back are obviously less! But be sure to pay attention to your posture, or it will be bad for your knees.
13. Can women ride spinning bikes?
No problem! The bone structure of men and women is a little different. If there are no women, you think PP hurts because you only pay attention to exercise and don't pay attention to rest.
14. Does rotation hurt your knee?
No, but please note: before riding a bike, you need to prepare a comfortable and elastic suit, preferably elastic shorts, and then you need to prepare a pair of sports shoes with thick and breathable soles (if you have professional riding equipment, you'd better prepare a pair of riding gloves), and then you should consult the riding coach for the first time.
15. How much can I lose by riding a spinning bike for a month?
Netizen slimming process: it depends on how fat you are. I usually have a class every day and lose two pounds a month. I am thin, one meter 75, 1 19 kg. There is a fat girl who also plays spinning, weighing 7 or 8 kilograms a month, but she also likes to eat and drink, but she also does some other sports at ordinary times. Proper muscle stretching and other exercises, the most important thing is to control diet, the average person is almost 5 kg, fat people 10 kg, but spinning is only a medium to lose weight, and the most important thing is to pay attention to diet.
16. Is spinning an aerobic exercise or an anaerobic exercise?
It belongs to aerobic exercise. The difference between anaerobic and aerobic is your heart rate during exercise. If it is over 185- age, it belongs to anaerobic exercise.
17. Riding a spinning bike hurts my thigh for several days. What should I do?
Don't worry, this is a normal exercise phenomenon, because the usual amount of exercise is small, and occasionally high-intensity exercise leads to a large accumulation of muscle lactic acid. It takes a while for the body to metabolize. It is ok to relax and massage your thighs during this time, or you can apply hot compress. There is no need to go to the hospital for examination. Calm down!
18. What is the maximum heart rate of spinning bike?
According to the conventional method for calculating the maximum heart rate, your maximum heart rate is 190, and your maximum heart rate during rotating exercise is above 180, which is close to 95% of the maximum heart rate. I should say your heart rate is faster. The maximum heart rate during our rotation should not exceed 92% of the maximum heart rate.
19. Why does the calf get thicker when riding a spinning bike?
It is normal for muscles to start swelling after strenuous exercise, and exercise will increase muscles. Your calf is too active, so it's thick. The only thing that can make the calf thinner is to try not to put pressure on the calf muscles. If you don't use it for a long time, your muscles will naturally contract and become thinner. You need to do stretching after exercise in the future, otherwise it will cause your present situation.
20. Is there anything to pay attention to when riding a spinning bike?
1. The first time you take a spinning course, you can set the goal as sticking to the end of the class. Gradually increase the intensity according to your own situation;
2. Correct bicycle setting is very important. Too low a seat position can cause knee pain and other injuries. Before you start pedaling, be sure to ask the coach to guide you on how to set up your bike correctly.
3. Because the gears of the bicycle are round, the correct riding skills are: pay attention to the whole circle with the pedal;
Most people are used to pedaling again when riding a bicycle. They like to pedal hard when they get off and rest when they get up. In fact, stepping on the pedal will weaken the strength of the muscle tissue of the legs, calves and biceps femoris, and the force transmitted when riding a bicycle will be reduced, so the thighs are particularly prone to fatigue, so the force should be uniform.
2. The fastest and best way to lose weight
1, striding forward
I wonder how everyone comes home from work. Take a bus all the way to the door? No, no, no! Be sure to make time for a walk. For example, get off one stop in advance, and then walk home, with big steps and fast speed, so as to exercise the lower body, let the muscles of the inner thigh and waist get exercise, and lift the hips at the same time. How's it going? Is this the fastest and most effective way to lose weight? Absolutely reliable.
2. Kiwi yogurt diet
Fresh kiwifruit has a unique sweet and sour taste, and one bite makes people want to eat another bite. Kiwi is one of the best fruits to lose weight for people who lose weight. With yogurt, it's delicious and has no extra calories. It can be said to be one of the fastest and most effective ways to lose weight. Therefore, Bian Xiao strongly recommends that you choose this method to lose weight.
3, apple vinegar diet
Apple vinegar heat control diet is also one of the most effective methods to lose weight. It is understood that nutrients, enzymes and organic acids in apple vinegar can inhibit appetite, promote metabolism, reduce excess water in the body, regulate the circulatory system and achieve the effect of losing weight. Apple vinegar can't be drunk on an empty stomach, but it can be drunk one hour before or after meals. The effect is very good and it is worth recommending.
4. Exercise for fifteen minutes every day.
Fifteen minutes is not effective to many people, neither sweating nor fatigue to the limit, but it is still considered as the fastest and most effective way to lose weight. Why? This is because persistence makes many a mickle. Fifteen minutes a day seems insignificant, but long-term persistence is also a lot. Even if it is not obvious, weight loss is still in progress.
Step 5 drink water to lose weight
Drinking water, among many ways to lose weight, drinking water correctly is the simplest and has no burden. The water you drink here refers to boiled water and mineral water, not high-calorie drinks, otherwise it will be counterproductive. Drink at least 2 liters of water every day, one cup after getting up, one cup before breakfast, one cup before lunch, one cup after lunch, one cup before dinner and one cup after dinner. It is best to drink slowly. In addition, drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.
6. Stimulation method
It is said that the waist is the hardest to lose weight, especially the meat on the stomach. It can be said that it is even harder to lose after having it. However, many girls have lost weight successfully. What is the fastest and most effective way to lose weight? Exciting, of course. The method is simple. Stand with your legs apart, bend your left leg upward, touch your right elbow with your left knee, and twist your waist repeatedly and alternately, which can not only exercise your waist muscles, but also eliminate the fat on your stomach.
7. Take the stairs
When you go for a walk in the park, there are usually stairs, so you can walk more. You can take a few stairs when you go home without taking the elevator. If you can walk the stairs for more than ten minutes every day, you can burn a lot of fat when climbing the stairs, especially for your hips and thighs, which is very beneficial to exercise your whole body. When climbing the stairs. Be sure to prevent your feet from stepping empty and pay attention to safety.
Sweet escape
Dieters are forbidden to eat, but how to do it scientifically and effectively? How to get the best way to lose weight quickly in diet? First of all, of course, we must control the staple food. Try to eat less staple foods with too much starch or too sweet, such as potatoes. Secondly, the dessert must be escape! Honey, candy, candied fruit, etc. go as far as possible!
9. Dietary fiber is digested quickly
As we all know, dietary fiber can promote gastrointestinal peristalsis and prevent gastrointestinal cancer, but eating dietary fiber is also the best way to lose weight quickly. Dietary fiber will absorb water and expand in the body, thus creating a feeling of fullness and temporarily deceiving people's appetite. Foods rich in dietary fiber mainly include buckwheat slices, vegetables and barley. These foods are nutritious, healthy and slim.