How to practice spinning, where to practice spinning

Spinning is a sport in which you pedal in a seated position on a bicycle, and sometimes it simulates natural cycling movements such as going uphill and downhill. Spining training allows bodybuilders to effectively strengthen muscle endurance and cardiopulmonary function in happy exercise, and at the same time exercise endurance, it will burn a lot of fat to achieve the best purpose.

Spinning bikes are professional exercise bikes designed to be ideal for aerobic training, and can generally be divided into two types: strength cycling and intensity cycling. The former mainly simulates the riding environment on mountain roads, increases leg strength when riding, and achieves the effects of exercising leg muscles and improving leg strength and endurance. And the latter can achieve the best effect, which is a very strenuous exercise.

Be sure to control the pace of your breathing when spinning to relieve fatigue from cycling.

Riding a spinning bike can play a bodybuilding role on the buttocks, thighs and other large muscle groups, and enhance the strength of the lower limbs of the human body. If you want to achieve obvious results, you must also cooperate with some equipment exercises, and at the same time, after each spinning cycle, you must also have some stretching exercises like yoga.

Precautions for practicing spinning:

1. If you are participating in a spinning course for the first time, you can set the goal of persevering in the class. Slowly increase the intensity accordingly according to your condition;

2. The correct bicycle setting is very important, the saddle position is too low, which can cause knee soreness and other injuries. Be sure to ask your coach to guide you on how to set up your bike correctly before you start pedaling;

3. Since the gears of the bicycle are round, the correct riding skills are: pay attention to the circle with the pedals;

4. Most people are accustomed to stepping heavily when riding, and like to pedal hard and rest upwards when they are down. In fact, pressing down on the pedal weakens the muscle tissue of the legs, calves, and biceps, reducing the amount of force transmitted when riding, and the thighs are particularly prone to fatigue, so the force should be even.

Spinning Bike Daily Training Essentials of spinning bike training.

1. Sign up for gym spinning classes, professional fitness centers in Guangzhou have special spinning classes and classrooms. There are professional instructors and professional spin bikes.

2. Let's take a look at what a spinning bike is, its origin, and its purpose. Go to the fitness equipment store to consult and try, buy it back, and buy a few professional spinning bikes**disc and**. Self-practice is possible, but this requires a clear understanding of spinning.

3. Pay attention to safety, spinning bikes can't run, they are fixed, not bicycles. The flywheel has inertia, learns to brake, learns to control the pedal. Before exercising, warm up.

Originally, I thought that the landlord was flooded and didn't want to talk, but the two upstairs, do you know what a spinning bike is? There is no skill in choosing the obstacle that suits you, ride hard, know that you can't ride, and it's very challenging to ride standing up! It's better to put some dynamic ** at home!!

Let the parents push you first, and it will be slowly.

Practice more and don't be afraid of falling, parents should accompany you.

As follows:

1. When we sit up, make sure that the body is upright, with the head and chest upright, and the back upright.

2. Sit upright, tighten your core, and try to use the front of your thighs and buttocks to exert force.

3. Lean over to ensure that the core muscles are tightened, the body is stable, and the pedaling is fast.

Beginners who have just started to exercise with spinning bikes should not ride too fast, the time is generally 20-40 minutes, during which time if you feel tired, you can ride slowly for 2-5 minutes every once in a while to recover your strength.

Like all aerobic activities, spinning is also to achieve the purpose of losing fat while draining energy after enriching and activating the active cells of the body. Spinning bike is a kind of fitness equipment that can have the effect of a full-body workout, and the right workout method can make our fitness healthier.

Spinning bike is one of the most active things in the gym, many people like to use spinning bikes to exercise, riding spinning bikes has very high physical requirements, usually a class can lose about 500 calories, but also squeeze out a lot of sweat, the body water loss is very fast, so it is necessary to replenish water in time.

But a lot of water loss does not mean that it depends on "water reduction" **, if you bring a heart rate monitor during the activity, you will clearly see that you are in the process of the activity, from which moment you are happy to lose fat. In the middle of the training process, the muscles of the hips, waist, back, and arms can be fully trained, and at the same time, it can also roughly enhance your cardiopulmonary results.

Some people are on their spinning bikes with their legs flipped out, shaking their heads, and nodding their heads, which is the wrong position, and these are probably the most common riding positions. However, Captain Sun reminded cyclists that the wrong riding method not only affects the exercise effect, but also can easily cause damage to the body.

The correct posture should be: lean forward slightly, straighten the arms of the body, tighten the abdomen, adopt the abdominal breathing method, the legs are parallel to the beam of the car or slightly buckled inward, the knees and hips are coordinated, the body does not swing from side to side, and pay attention to grasp the rhythm of riding.

In addition, the posture of the pedaling is also important. "Most people believe that the so-called pedaling is to step down, and the pedal turns around to drive the flywheel forward, but the correct pedaling should be divided into four coherent actions: stepping, pulling, lifting, and pushing. ”

Thighs: The quadriceps muscles of the thighs play an important role during cycling, pushing the legs and knees vigorously as you pedal down;

Glutes maximus: Get involved as you paddle your foot through the lowest point of the circumference;

Hamstrings: Used when you bend your knees during paddling. Moreover, in the process of drawing a circle with the pedal, each time you pass the lowest point and stroke backwards and pull upwards, you can best train the hamstring muscles;

Calf: The effect of the calf exercise depends on where you put the foot on the pedal: if you put the forefoot on the pedal and pedal to make a circle, the effect on the calf is much higher than if you put the heel on the pedal;

Core muscles: Riding a spinning bike helps create a flat, fat-free abdomen because the abdominal muscles are able to move while riding. The core muscles of the body are engaged while riding, which are the back and abdominal muscles that help your body sit while riding;

Shoulders and arms: While the legs are the main force when riding**, the shoulders and arms also have to contribute. These two areas not only control direction and braking, they also support your upper body, shoulders, and triceps and biceps to help keep your body stable and balanced.

Spinning was pioneered by John Nyg in the United States in the eighties of the twentieth century. It is a unique and energetic indoor cycling training course that combines **, visuals, and more. It's easy to learn, so what is the specific method? The following is for reference only!

Be mindful of your personal attire

Spinning sportswear is easy to move, the clothes are comfortable and elastic, especially the pants, which must not be the kind with wide trouser legs, of course, it is best to wear shorts and over-the-knee pants. Shoes should also wear suitable sports shoes, the soles should not be too soft, if they are too soft, the soles of the feet will be tingling after a long time, and at the same time, pay attention to the laces of the shoes, not too long, so as not to entangle the pedals.

Pay attention to the adjustment of equipment

Before using spinning, you need to adjust the height of the saddle, the front and rear position of the saddle, and the height of the handlebar. If the height of the saddle is too high, the exerciser is exercising'At times, the hips are prone to sway from side to side; If the saddle is too low, the leg will not be able to be fully extended, which may lead to a knee sprain.

The front and rear positions of the saddle and the height of the handlebars are adjusted according to the actual situation of the individual, so that the user can have a comfortable posture for exercise. It should be noted that after adjustment, the knob of the adjustment should be locked tightly to ensure the safety of the movement.

Do a good warm-up exercise

Generally, before participating in exercise, it is recommended to do a good warm-up exercise. And strictly speaking, spinning is also a more intense way of exercising, and warm-up exercises are even more indispensable. An effective warm-up can better protect the body during exercise and avoid damage to muscles, knees, thighs and other parts.

Of course, after the exercise, you should also do a good job of relaxation exercises to stretch your tense muscles.

Pay attention to the intensity of your exercise

When doing spinning exercises, don't challenge the difficulty as soon as you come up, choose a high-intensity mode to exercise, slowly increase the intensity of the exercise, gradually approach, and avoid rushing. At the same time, it is necessary to understand the individual's physical fitness level, choose the appropriate exercise intensity according to the individual's actual physical condition, and if you feel unwell during the exercise, you need to stop and rest, do not force it.

Friends, don't underestimate these essentials! If you don't pay attention when stepping on a spinning bike, it is easy to have muscle strain, which can easily lead to back pain and leg cramps after exercise. Therefore, the above action essentials must be remembered, remembered.

When exercising, it is often seen that everyone rides spinning in different ways. Some people are accustomed to riding slowly and persistently for a longer period of time; Others concentrate on riding at a fast pace for a while, and then they die down; There are also people who like to ride fast and slow, fast and slow. So, what is the difference in the workout effect of these types of riding?

Long slow rides:The heart rate generally does not exceed 65% of the maximum heart rate. If it lasts for more than 20 minutes, it will "burn" more fat to provide energy, so it is more suitable for obese gymnastics who want to lose fat.

Fast Ride:It can make the heart rate reach more than 85% of the maximum heart rate. At this time, the body mainly uses glycogen anaerobic digestion to provide energy, which can improve the anaerobic exercise capacity of the whole body, especially the thigh muscles, and help increase the anaerobic threshold.

In addition, fast cycling is also valuable for cardiopulmonary fitness.

A combination of fast and slow riding:In addition to taking into account aerobic capacity, anaerobic capacity, and cardiopulmonary function, it can also increase the fun of exercise. If you can get scientific guidance and adopt a more reasonable combination of fast and slow exercise, you will achieve better results'Fitness effects.

Medium-speed riding:That is, controlling the heart rate at 65%-85% of the maximum heart rate is a good way to exercise cardiopulmonary function and the body's aerobic capacity.

It is best to alternate the above methods when exercising, but one of them is the main one, supplemented by other methods, in order to achieve better exercise results.

In addition, when exercisers just start exercising, the cycling speed should not be too fast, the time is generally 20-40 minutes, during which if you feel tired, you can ride slowly for 1-2 minutes at intervals to recover physical strength. After a phase, gradually increase the intensity and duration of the exercise.

How to train spinning :

For first-time users, you can follow the following methods to practice:

Step 1: Divide into three groups, 10-minute ride, rest, 10-minute ride, 10-minute ride, rest, 10-minute ride, rest.

Step 2: Divide into two groups, 15 minutes of cycling and rest 15 minutes of cycling and rest.

Step 3: Divide into two groups and gradually increase the time of each group, that is, the riding time starts from 15 minutes and gradually increases to 20 minutes, 25 minutes, and 30 minutes.

Step 4: Complete a 45-minute ride at a time, and when you are fully acclimated, you can increase the difficulty by increasing the resistance and cadence.

Practice frequency: Train at least three times a week.

Choose equipment that can strengthen the thigh muscles, side waist and shoulders. Spinning bikes have relatively high requirements for these body parts and are prone to injury, so warm-up exercises and corresponding equipment exercises for these slag parts are essential.

If it is for the purpose of **, Yanhu quietly must be practiced with some equipment, and at the same time, after each practice of spinning, there must be some stretching exercises like yoga.

1. It is recommended to go to a large local gym, they have a professional spinning room, you can pay a fee to experience it several times, learn from the coach, and after getting the correct guidance, you can exercise yourself at home.

3. Due to the high intensity of exercise, it is not necessary to step on it every day, 2-4 times a week is enough. However, you need to insist on 40-60 minutes each time, and the difficulty of resistance varies from high to low, simulating exercises in different natural environments. Gradual.

Precautions and suggestions for beginners in spinning are as follows: Precautions for beginners in spinning: 1. When exercising spinning, wearing soft-soled and non-cycling shoes will cause discomfort and pain in the arch of the athlete's foot over time.

Choosing specialized shoes can usually solve the numbness and tingling sensation in the feet caused by shoes that are too narrow. 2. The adjustment of the front and rear of the saddle determines the angle of knee bending. Moving too far forward can affect the angle of the pelvis, put pressure on the lower back, and cause discomfort in the lower back and hips.

3. If the saddle is adjusted too widely, the legs will need to be stretched more to step on the pedals, just like when the saddle is adjusted too high, there will be the following dangers: strain of the hamstring tendons, inflammation of the Adou Ham tendon and lower back pain. Spinning tips for beginners:

1. When stepping on a spinning bike, the upper body takes the core muscles as the main axis, the thighs and buttocks as the center of gravity, keeps it stable, and should not be skewed or twisted when stepping on it, which is the most effective way to output the strength of the legs. 2. When stepping on a spinning bike, the back should be bent forward naturally, not upright and stiff. If the lower back continues to maintain poor posture, it may lead to lower back pain in the long run.

In addition, do more waist and back stretches to increase flexibility and stability, which is helpful for spinning performance. 3. The soles of the spinning bike should be placed in the correct position of the empty leather to achieve a complete and efficient output, and increase the speed and stability of the spinning bike. The correct way to do this is to place the ball of the foot with the largest area behind the toe on the inside of the pedal and use the forefoot instead of the arch of the foot.