Dynamic cycling, also known as indoor cycling or Spinning bike or Exercise bike, is a group fitness course integrating music and indoor cycling. Due to its good fat burning effect, it has become the first choice for many people during the weight loss period.
However, if you use a sports bike without professional guidance and music rhythm, it is difficult to achieve the ideal effect. If you don’t train properly, you are easy to get hurt. Today, let’s have a deep understanding of the wonders of this sports equipment!
Like other sports, spinning also needs to do a series of warm-up exercises. At the beginning, the coach will lead everyone to step on the bike with the slow music. After about three or four minutes, the body will obviously get hot. At this point, you need to enter the next warm-up link, that is, stretching.
Because this sport is an intensive sport, targeted warm-up procedures must be carried out. Knees that are easy to be injured, thighs and waist that are easy to be tired should be moved. You can press legs, pull shoulders and cross and stretch arms in place.
After all, we do sports in order to have a better body. Don’t be anxious, so as to get hurt.
Skillfully use three movements to achieve the best movement effect
Spinning bike can simulate outdoor road conditions such as climbing and level roads in situ. With the change of music, the coach will also require the fitness personnel to “ride” on different road conditions.
According to your own situation, adjust the height distance between the seat and the handlebar before getting on the bus to avoid discomfort. Generally standing on the side of the body, the highest point of the body pelvis is the high and low position of the seat.
The driver’s seat should be 3 to 5 cm higher than the seat, which can effectively relieve the back pressure, that is, it is a suitable riding position. The wrong riding posture will affect your overall sports effect, so you must pay attention to it.
After getting on the bus, it usually starts with slow music.
At this time, you should gradually adapt to it. You can use one hand position and ride quickly. The key points of action at this time are: grasp the control, straighten your back, put the center of gravity on your hips, move your body up and down with the music, and relax your hands. The whole upper body is in a happy relaxed state, and feel your body and mind flying with the wind. With the change of music rhythm, the coach will ask everyone to turn to the three hand position for mountain climbing.
At this time, the hand is held in front of the handlebar. The whole elbow should be suspended in the handlebar. The hip should leave the seat, and the body swings left and right to move the center of gravity left and right, so as to drive the legs to ride the bicycle.
You can also pull the handlebar with the transfer of the center of gravity with both hands to drive the transmission of leg strength. The second-hand position is a transitional position between the two. You will feel tired after the climbing exercise of the three hand position. The second-hand position is a relatively relaxed state. Put your hands in front of the handlebar and the same width as your shoulder. Relax your upper body, which can appropriately relieve the back pressure and stretch your back and waist.
No matter which handle you are in, the biggest feature of cycling is to perfectly combine with music and relax yourself in music. For beginners, you can make full use of the car seat, while for intermediate or advanced athletes, you need to reduce the car seat on the standard basis to increase the difficulty.
While cycling hard, you also need to spare energy to maintain physical balance, And play up and down with the music
Drink water halfway to replenish your strength
Generally, after 45 minutes of training, you should make appropriate adjustments according to your own situation. You should not be eager for quick success and instant benefits. You should exercise appropriately according to the arrangement of the coach, otherwise it will cause unnecessary damage to the body.
It should be noted that due to the high intensity of exercise, people with hypertension, hypoglycemia and arrhythmia are not suitable for this exercise.
Exercise time should be one hour after dinner or one hour after exercise.
If you feel thirsty during exercise, you should replenish water in time, but you can’t drink it in a big mouth, so as to prevent too much water from accumulating in the stomach and causing stomach concussion. You can drink a small mouthful when you are thirsty, as long as you don’t dry it
Before riding: warm up is essential
Before the sports cycling project, in addition to doing some low-intensity sports, there will be targeted warm-up procedures in the formal classroom.
More easily injured knees, easily tired thighs and waist should be highly valued.
Riding: making sports plans scientifically
Dynamic cycling is a great aerobic exercise, which can effectively improve heart and lung function, strength and endurance. It consumes energy and reduces body fat. At the same time, spinning can also relieve psychological pressure and make people excited. Every 40 minutes of cycling consumes about 400 calories, which is very high compared with other sports.
However, this caloric value will change with the difficulty and duration of each person’s choice during riding.
If you are an office worker who has been sitting for a long time, you can train in this way for the first time:
10 minutes of cycling → rest → 10 minutes of cycling → rest → 10 minutes of cycling → rest. As you get more exercise, you can change the 10 minute ride from three groups to four groups, and then extend the ride time to 15 minutes. Then you can extend the riding time to 20 minutes, 30 minutes, and slowly increase it to 45 minutes.
After the body can adapt to the 45 minute ride, it can increase the difficulty.
Never choose the same exercise intensity, otherwise after the body adapts, it will not have any exercise effect. We must appropriately break through our own limits!
Precautions for practicing spinning
- For the first time to participate in a spinning course, the goal can be to stick to the completion of the course and slowly increase the intensity according to your own situation
- Correct bicycle setting is very important. Too low seat position will cause knee pain and other injuries. Before starting pedaling, be sure to ask your coach to guide you on how to set up your bike correctly
- Because the gear of the bicycle is round, the correct cycling skills are: pay attention to pedaling the whole circle;
- Most people are used to pedaling heavily when cycling. They like to pedal hard when riding down and rest up. In fact, pressing the pedal downward will weaken the strength of leg, calf and biceps femoris muscle tissue, reduce the power transmitted when cycling, and the thighs are particularly prone to fatigue, so the force should be uniform.
Riding points
- Do not shrug, keep straight, and avoid back compression or excessive backward tilt, which will damage the back;
- Regardless of any movement, keep the head straight with the back as far as possible, and do not tilt too high or forward;
- Put on the foot cover and tighten it; Keep your arms slightly bent and don’t bend your wrists too much; Wear wide and comfortable sportswear when riding
