Spinning bikes are now very popular among young people. So, do you know the essentials of spinning bikes? The biggest feature of spinning bikes is that you feel that you can immediately release the energy that your body has stored for a long time, creating a sense of accomplishment.
A cycling course of the spinning bike is 45 minutes, with the first 5 minutes of warm-up; 35 minutes of main training, the coach will adjust the resistance and the number of revolutions of the bike according to the individual strength, and simulate the movements of going up and down and walking in place, exercising endurance while exercising a lot of energy Fat; last 5 minutes of relaxation exercise for better-looking lines.
Such a class can consume 400-500 calories throughout the whole course, which is equivalent to an hour and a half of long-distance running, which can not only reduce fat but also improve cardiopulmonary function.
Spinning Bike action explained
1. Seated flat riding action
Sitting flat riding is the most basic spinning action. When using the seated flat riding action, you should pay attention to straightening your back, keeping your waist stable, looking straight ahead, and keeping your arms straight without being too tight.
The seated flat ride is paired with a low or moderate level of resistance and is usually used during the warm-up phase, the low-to-moderate aerobic training phase, and the final relaxation phase.
2. Seated climbing action
Seated climbing action refers to lowering the upper torso, bending the arms, and exerting force to maintain the balance of the body on the basis of seated flat riding.
The seated climbing action can well involve the gluteus maximus muscles in the process of exerting force, strengthen the exercise effect of the gluteus maximus, reduce the burden on the quadriceps, and increase the exercise time, usually with moderate to high resistance. level, used after a seated flat riding maneuver.
3. Standing flat riding action
Standing flat riding is based on the seated flat riding action. The legs are forced to stand up, leave the seat, and the arms are slightly bent to keep the body stable.
Standing flat riding is a bit similar to running. It is usually matched with medium and high-intensity resistance levels. The exercise intensity is high, the weight loss effect is very good, and it can also exercise the quadriceps muscles of the thighs. It is usually performed in a sitting position. use later.
4. Standing Climbing Action
On the basis of the standing level riding action, move the center of gravity forward again, lower the upper torso, hold the front end of the handlebar with both hands, and exert force with the arms to maintain the balance of the body.
Standing uphill is the spinning action with the highest exercise intensity. The body has a large range of motion and many muscle groups are called. Therefore, the weight loss effect is also the best. Usually, it is used in the final sprint stage with the highest resistance level that you can bear.
5. Spinning HIIT training
HIIT training (high-intensity interval training) is currently a very popular training method among fitness people. It can combine aerobic exercise with anaerobic exercise, and the weight loss effect is far superior to long-term aerobic running. The spinning bike is the best way to apply HIIT training due to its convenient shifting and more movement.
Some people may not know how to perform HIIT training through spinning bikes. In fact, smart spinning bikes will have the supporting software. There are not only basic, intermediate, and advanced HIIT training programs for different groups of spinning bikes, but also different spinning actions. teaching.
The action essentials of spinning bikes are as follows:
1. Don’t shrug your shoulders, keep straight, and avoid holding your back or leaning back too much, which may damage your back due to pressure;
2. Regardless of any action, keep the head as straight as possible with the back, do not be too high or lean forward;
3. Put on the foot cover and tighten it;
4. Keep your arms slightly bent, and do not bend your wrists too much;
The above is the action essentials of the spinning bike. In addition, when female friends are riding, pay attention not to pull their legs inward, which will easily cause the muscles of the lateral thigh to develop, resulting in X-shaped legs.
Written by: FUJIREJA GROUP
The Exporter and Manufacturer of Fitness Equipments since 2003
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