The spinning bike was pioneered by American personal trainer and extreme athlete JOHNNYG in the 1980s. It is a unique and dynamic indoor cycling training course that combines music and visual effects. After overcoming all the shortcomings of outdoor driving, the spinning bike has become a simple and easy-to-learn aerobic exercise that can exercise the whole body due to technical improvements. It is suitable for people aged 15 to 50. However, due to the bright lights and high-decibel music, people who choose spinning bikes are concentrated between the ages of 20 and 45, most of whom are young white-collar workers. Spinning bikes consume a lot of energy and sweat a lot after exercising. At the same time, it also enhances the strength of your legs, beautifies the lower body shape, and improves the body’s oxygen uptake. The practice has proved that effective 40-minute spinning training can consume 750 kcal.
Spinning bike weight loss method
1. The legs are turned outward, the head is shaken, the head is nodded, 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 easily causes damage to the body. The correct posture should be: lean forward slightly, straighten both arms of the body, tighten the abdomen, adopt the abdominal breathing method, keep the legs parallel to the beam of the car or buckle slightly inward, keep the knees and hips in coordination, and keep the body Swing left and right, paying attention to the rhythm of the ride.
2. In addition, pedaling posture is also very important. “Generally people think that the so-called pedaling is to step down with the foot, and the pedal rotates in a circle to drive the flywheel forward, but the correct pedaling should be divided into four consecutive actions: stepping, pulling, lifting, and pushing.” Professional coach Shi Bo appeared to say: “The sole of the foot is first stepped down, the calf is then retracted and pulled back, then lifted up, and finally pushed forward. This is exactly a 360-degree pedal cycle. Such rhythmic pedaling not only saves energy but also increases speed. .”
3. Riding an exercise bike is a good aerobic exercise program. It can be said that it is multi-purpose fitness equipment and has a strong auxiliary medical effect. Bodybuilders can be used not only to prevent obesity or lose weight but also to build muscle. You can choose different riding methods to achieve the purpose of improving cardiovascular function. The specific training methods are: free riding – the daily riding time is not less than 30 minutes, and the speed can be controlled so that the breathing rhythm does not change significantly. Intermittent cycling – the specific method is as follows: first warm up and ride for 5 minutes, rest for 2 minutes; ride at 60% intensity for 5 minutes, rest for 3 minutes; ride at 80% intensity for 3 to 5 minutes, rest for 5 minutes; Ride at 50% intensity for 5 to 10 minutes to deepen breathing and relieve fatigue.
4. This is a fitness method that men prefer. It can improve the strength and endurance of the leg muscles while improving the cardiopulmonary function, and shaping the perfect leg shape. Warm up and ride for 5 minutes, then ride at 80% for 5 minutes, rest for 3 minutes, ride at 100% for 2-3 minutes, rest for 3 minutes, and ride at 60% for 5-10 minutes (Pay attention to active and deep breathing to relieve fatigue).
When doing a spinning exercise, you need to adjust various parameters of the spinning bike, such as seat position, handlebar angle, and flywheel resistance.
Written By: FUJIREJA GROUP
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