Sports and fitness are not boring and spinning is popular

The mystery of spinning bike fitness
I believe that many people have already exercised this form of fitness: under the rhythmic music accompaniment and colorful lights, you can ride a fixed exercise bike to simulate riding on various roads such as mountains, flats and beaches. The effect, the exciting sports feelings... It's good, this is the Spinning that has been popular in the gym in the past two years - spinning.

　 Know the spinning bike
The spinning bike English called SPINNING is a fashion fitness method introduced by the United States in the 1980s . It combines unique dynamic indoor cycling training courses such as music and visual effects. Spinning bikes have effectively reduced many of the shortcomings of outdoor cycling, making the sport an easy way to learn and become an aerobic exercise that will allow the body to exercise. The spinning bike is suitable for gymnasts from 15 to 50 years old. At present, due to the beautiful lighting and high-decibel music, in the big cities of China, people who choose spinning bicycles are mainly between the ages of 20 and 35 , and most of them are young white-collar workers.
Spinning bikes consume a lot of energy and sweat a lot. At the same time, it also strengthens the strength of your legs and beautifies the lower limbs. Riding the body of the bicycle with the music up and down like a mountain bike's gearshift, the spinning bike also has a hand position, second-hand position and three-hand position 3 blocks. When you are officially riding, the coach will ask the trainer to use a quick hand ride with one hand. At this point, the center of gravity will be placed on the buttocks and the body will bounce up and down with the music. As the music changes, the coach will ask to change to the three-handed position of climbing. At this time, the hand is held in front of the handlebar, the buttocks are away from the seat, and the body swings from side to side. The second-hand position is the transition between the two. If the “mountain climbing” is tired, then change to this block to relax. At this time, put your hands in front of the handlebar and shoulder width, relax the upper body, and properly relieve the pressure on the back. ,waist.
The spinning bike class is about 50 minutes and is divided into a 7- minute warm-up, a 35- minute ride and a 7- minute relaxation. After getting on the bus, you can step on the bicycle with a gentle warm-up. After about 3 or 4 minutes, you will feel the body is obviously hot. Then you should stretch and pull the vulnerable knees and the tired thighs and waist. Although the cycling rhythm of a spinning bike is constantly changing, it is still a strong sport, so the warm-up session must be serious.
Spinning bikes increase the fun of sports. Although spinning bikes increase the fun of sports in a variety of changes, experts in sports human body research at Beijing Sports University believe that for women who want to lean through fitness, Changing the rhythm movement is not conducive to weight loss, only small-intensity steady-state aerobic training can slim down.
The spinning bike is basically similar to a regular bicycle, including the handlebar, the seat, the seesaw and the wheel. The body is firmly connected as a whole. Unlike ordinary bicycles, its structure can be greatly adjusted to make the rider feel more comfortable. Before getting on the bus, you must first determine the height of the seat. Usually, the height is based on the height of your own standing on the ground, lifting your thighs and leveling the ground, so that the angle between the thigh and the calf will not be too small when riding. , thereby reducing the burden on the knee and avoiding damage; then determining the position of the handlebar with the position of the seat, holding the hand at the forefront of the handlebar, the elbow is most suitable for the nearest position, the body is compact, and the arm is extended Don't feel too hard in front. The height of the handlebar can also be raised and lowered according to the rider's body.
Like all aerobics, spinning is also the goal of reducing fat while consuming energy while fully activating the body's moving cells.
According to experts, spinning is one of the most active activities in the gym. The requirements for physical fitness are very high. Usually, a class can consume about 500 calories, and it also discharges a lot of sweat. The body's water loss is very fast, so it is timely. Replenish water. However, a lot of water loss does not mean that it relies on “water reduction” to lose weight. If you bring your heart rate watch while exercising, you will clearly see that you are in the process of exercise, from which moment you are completely It consumes fat. During the leg-centered workout, the muscles of the buttocks, waist, back, and arms are fully exercised while enhancing your heart and lung function.

　 Is spinning bike eager to learn?
Spinning senior coach said that the body used in this sport can be chosen by people of different heights and weights. The safety foot cover is always fixed on the seesaw, which effectively improves the safety factor of the sport.
Spinning is easy to learn, as long as the music kept the rhythm of the feet in place pedaled on OK. The seat, handle and speed of the spinning bike can be adjusted according to the proportion of the human body.
In the gym, different coaches have different training styles, and they also choose different music according to their own preferences. However, this does not affect the exercise effect of the bodybuilder. You can also choose the coach you like based on your preference. Generally speaking, the coach will lead the members to warm up and strength training every time they train, then do some leg exercises and ask for relaxation. There will be a short break between each training session, and a sprint training will be done at the end of the training. A course of 45 minutes, the entire process can consume 400 to 500 calories, equivalent to one and a half hours of long-distance running.
　　 3 common ways of spinning bike fitness
Method 1: Traditional 360- degree ring pedal
Stepping method: When the bicycle's "function shifting handle" is adjusted to the "normal" position, riding a normal bicycle in peacetime is the same.
Exercise area: quadriceps and gluteus maximus on the anterior side of the thigh.
Note: When women are riding, pay attention to the legs not to buckle inside, which is easy to cause muscles on the lateral side of the femur, resulting in X -legs.
　　 Method 2: 360- degree ring pedaling at the same time with both feet
Stepping method: When the "function switch" of the bicycle is adjusted to Multi , multi-function pedaling is started. The feet are in the same direction and the ring is pedaled at the same time.
Exercise area: the rope rope and the lower abdomen muscle on the back side of the thigh.
Note: This pedaling method is similar to the sitting posture of the usual posture, which can achieve the training of the lower abdomen, and the training effect is quite remarkable for the hamstrings that can not be exercised by ordinary bicycles.
　　 Mode 3: pedaling up and down at the same time
The method of pedaling: the same feet into the same back, but only 180 degrees before moving up and down the half-rings.
Exercise area: lower abdomen.
Note: There is no cycle in the second half of the circle, so a lot of inertia is reduced, mainly relying on the abdominal muscles, so the training of the abdominal muscles is more significant, and it can cushion the stimulation of the knee joint.
　 Spinning bike novice notes
Spinning bike fitness has many advantages. Whether you are a beginner or have some experience, it is necessary to carefully read the following suggestions given by the experts in order to avoid related sports injuries:
Pay attention to the prevention of injury
Research shows that about 50% to 70% of indoor exercisers suffer from physical discomfort in the neck and lower back pain. Participants who often engage in high-intensity training or poor posture often have paralysis of the hand; the pain in the knee is caused by excessive pressure on the knees of the knee during cycling.
　　 Understand the importance of bicycle adjustment
Appropriate bicycle adjustment can reduce the occurrence of body pain and muscle stiffness. If you don't know how to adjust your foot to adapt to your body, you should go to a professional sports coach in time, but don't worry about it, you will ride, so it will not exercise. The effect is that the time will hurt the body.
　　 Check pedal and shoe buckle
A fixed pedal usually has a potential crisis. This is because not all bicycles have active or cleat-type pedals. If you are used to using a shoe buckle, you should try different pedals until you find the one that works best for you.
If you are using a shoe buckle that is not suitable for you, you will lose control of your ankles, knees and buttocks when you are exercising. If your feet are not working properly, you will easily slip off the pedals. Bumps and sprains. However, if the pedal cord is too tightly tied to the feet, it is not very good, because if you practice for a little longer, your feet will be weakened by the pedal rope, and numbness will appear.
　　 The seat is not adjustable too low
Pain on the front side of the knee is usually caused by the seat being too low. This posture, which is formed because the seat is too low, will excessively stretch the knee, causing additional pressure on the tibia and causing discomfort of the body.
　　 The seat can't be adjusted too high
Because if the seat is adjusted too high, it will increase the soreness and other uncomfortable feeling of the buttocks. This posture can cause you to stretch your legs too much each time you step on the pedal, causing inflammation of the Achilles tendon, posterior leg muscle syndrome, and pain in the back knee.
After repeated experiments, the relevant research institutions have proved that this posture can cause sports injuries to the lower back and buttocks. A fixed buckle and an oversized seat can cause unimaginable damage to the knee.
Check if the seat is too far forward
The adjustment of the front and rear of the seat determines the angle at which the knee bends. Experts believe that a seat that moves too far will affect the angle of the pelvis, and it will cause pressure on the lower back, which will also cause discomfort in the waist and hips.
　 Check if the seat is adjusted too far back
When this happens, your legs will need to be stretched to step on the pedals. Just like when the seat is adjusted too high, the following dangers will occur: the back of the leg muscles, Achilles Inflammation and lower back pain.
　 Make sure the handle is not adjusted too low
Experts point out that if the handle is too low, most of the power will be applied to the hands, arms and shoulders. This can cause stinging and numbness in the hand, accelerate the deterioration of symptoms of the wrist syndrome, and may cause pain in the shoulders.
If you are a beginner, or have problems with your neck and back, and your torso muscles are not strong enough and the softness is too poor, the proper handle height is especially important.
　 Make sure the handle is not adjusted too high
Fitness experts warn those who are used to over-adjusting their hands. If the handle is too high, it will affect your riding skills and exercise. Because the handle is too high will indirectly lead your body to be too straight, and the body is too straight, because it requires more strength to step on, and can not achieve a perfect stepping cycle.
In this way, not only will your exercise posture not look good, but also your lower stepping power will be consumed by the wrong body posture, thus reducing the exercise effect.
Wear appropriate shoes
Wearing soft-soled, non-cycling shoes, over time, can cause pain in your arch that is not suitable for the soles of the feet. Choosing special shoes usually solves the numbness and tingling of the feet caused by the shoes being too narrow.

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