Spinning bike will consume a lot of energy and sweat a lot after exercise. At the same time, it also strengthens the strength of your legs and beautifies the shape of your lower limbs.
Note: Long-term exposure to noise of 85 decibels or higher may lead to hearing loss.
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.
Suitable object
Spinning bike, which originated in America, is full of American flavor, energy and passion, 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.
Taboo action in spinning
One of the taboos: using weight-bearing equipment on bicycles? Lifting weights in the car is ineffective and unsafe. It is most effective to train the weight of exercise muscles in a stable state.
Taboo 2: Ride with one hand or open with both hands? When standing or jumping, you may be seriously injured; When climbing in a sitting position, it will cause uneven stress on the waist.
Taboo 3: toe down when riding a bike? It can cause inflammation of joints and numbness of feet. When pedaling, your feet should be parallel to the ground and placed in the center of the pedal.
Taboo 4: No resistance at all? Pedaling without resistance wastes exercise time, and pedaling without resistance can also cause sports injuries at high speed.
Taboo 5: Stepping backward will loosen the pedal, which may cause injury when the pedal falls. Studies have proved that backward and forward use the same muscle group and consume the same calories, so backward has no advantage.
Taboo 6: Use the grip when sitting? It may lead to excessive bending of hip joint and spine, leading to low back pain. When you need to look up, this grip is easy to cause neck strain.
Taboo 7: Stretch your feet on the handlebar? Maybe most people don't have enough flexibility to stretch their feet on the handlebars.
"Dynamic" circular action
warm up
Before the spinning activity, besides doing some low-intensity exercise, there will be a targeted warm-up plan in the formal class. Knees that are prone to injury, thighs that are prone to fatigue, and waist should be highly valued. Here's what you have to do:
Foreleg muscle extension
Because the thigh is the center of rotation, special attention should be paid to being pulled.
Try to separate your legs as far as possible, bend your left knee, squat down on your upper body, shift your center of gravity to the left, fully extend your right leg, pay attention to your toes leaning forward, feel the tension in your inner thigh muscles, then hold for 5 seconds, and then change your legs.
You can also do leg stretching with the help of instruments. Hold the handlebar with both hands, lift the left leg and put it on the beam of the bicycle, stretch the right leg backward, lean forward slightly, move the ligaments and muscles of the leg, and then change legs.
Transverse waist extension
When a simulated bicycle passes through an emergency corner, the upper body should sway from side to side, and the center of gravity should be controlled by the strength of the waist, so as to continue to ensure that the waist is easily injured on the bicycle.
You can do a set of simple movements, keep your body straight, keep your lower body still, and twist your upper body 90 degrees; You can also do lateral waist stretching, with your legs shoulder-width apart and your arms raised above your head to ensure that your body is on the same horizontal plane and your upper body bends to the right. Do it five times per side.
Shoulder pressing
In view of the fact that the whole body leans forward slightly when riding, the pressure on the shoulder joint is very great, so it is necessary to stretch the shoulder joint. Hold the handlebar with both hands, separate your legs, lean forward, and keep your body as close to the ground as possible.
Bicycle exercise
Just adjust your sitting posture, follow the coach and set off under the light and music rendering. The easiest way to ride a bike is to walk rhythmically. According to the shape of the handlebar, it is divided into four handlebar positions, and the abdominal oblique muscles, back width and arms are exercised step by step.
upward
Turn the weight control button to increase the strength borne by the legs. At first, the upper body leans forward, and then the whole body needs to leave the seat to make the wheels turn. This weight control is very important. Don't let the pedal move with your legs. Instead, we should take the initiative, fully grasp the rotating speed of the metal wheel, and concentrate our strength on the thighs. I feel that the muscles of the buttocks and back are also very nervous and struggling at this time. The legs are almost straight, reducing the burden on the knees, and the focus of exercise is on the muscles of the thighs and calves.
A downward slope
To create the feeling of downhill, you can adjust the weight control button to the lightest, and there is basically no burden on your legs. Step on the pedal easily, leave the handlebar with your hands, keep your upper body straight, and spread your hands as if to embrace the breeze. Usually the music is softer at this time, so try to reduce the intensity of exercise.
bend
The upper body must cooperate with the legs to achieve the overall effect of reducing fat. When simulating a sharp turn, hold the handlebar with both hands, lean out to the left and right sides, basically shift the center of gravity of the body, and control the amplitude of the upper body with waist strength.
Spinning bike weight loss posture
Stretching your legs, shaking your head and bowing are probably the most common riding postures. However, Captain Sun reminded cyclists that the wrong riding method not only affects the exercise effect, but also easily causes harm to the body. 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. "
Spinning originated in America. Spinning is a popular aerobic exercise in the gym at present. With music and lighting, athletes imitate various sports, such as climbing mountains and riding bicycles quickly, which is very interesting.
The biggest feature of rotation is that you can immediately release the energy stored in your body for a long time, resulting in a sense of accomplishment. A cycling course lasts for 45 minutes, with warm-up in the first 5 minutes; In the 35-minute main training, the coach will adjust the resistance and revolutions of the car according to the individual manpower, simulate the movements of going up and down the hill and walking in place, and consume a lot of fat while exercising endurance; The last five minutes of relaxation exercises make the lines look better. Such a class can consume 400-500 calories, which is equivalent to running for an hour and a half. It can not only reduce fat, but also improve heart and lung function.
But not everyone is suitable for spinning to lose weight. The coach of the fitness club introduced that for members who are training for the first time, they should first test their physical fitness and determine the exercise time and specific methods according to their physical reactions. He believes that riding requires strong leg strength, and suggests that members have a month's exercise experience before training, otherwise the cardiopulmonary function and legs will not be able to stand this kind of strong exercise.
Key points of posture
■ Don't shrug your shoulders, keep straight, and avoid hugging your back or leaning back too much, which will hurt your back.
■ Whatever you do, try to keep your head straight, your back straight, not too high, and don't lean forward.
■ Install the foot cover and tighten it.
■ Keep your arms slightly bent and your wrists not excessively bent.
■ Wear casual pants and short-sleeved T-shirts when exercising.