Spinning bike is a popular fitness equipment at the moment. Although it seems to be very simple to operate on the surface, it is necessary to learn about the related spinning bike tutorial in advance. If it is not easy to damage the body, it is easy to damage the body. The network will bring you the use of spinning bicycles and precautions for your reference.
Spinning Bike Tutorial - Spinning Bike Usage:
1. Free riding method:
The so-called free riding method is a kind of riding method that is not limited to time and is not limited to riding strength. Its main purpose is to relax our nerves, muscles and breathing, so as to alleviate the physical and mental fatigue caused by life and work stress.
2. Intensity riding method:
There are two main ways to do this. One is to stipulate the speed of each ride (how many kilometers per hour), such as riding for 30 minutes at a speed of 20 kilometers per hour. The second is to set your own pulse strength to control the riding speed. For example, you can ride the pulse for 120 times per minute for 30 minutes. This riding method is very irritating to the heart and lungs and can effectively exercise the cardiovascular system of the human body.
3. Intermittent riding method:
The specific method is to ride fast and slow alternately, such as slow riding for 5 minutes, then fast riding for 5 minutes, then slow riding for 5 minutes, then fast riding for 5 minutes, and then cycle several times (this method can effectively exercise the human body Heart and lung function).
4, the strength of the riding method:
The spinning bike has the exercise function of simulating different terrain conditions, such as the above, downhill, etc., according to different modes, the force can be used to ride, which can effectively improve the strength of the legs or the endurance quality of the body. This method can not only improve the athletic ability of female legs, but also effectively prevent the occurrence of thigh bone diseases, and it is also quite effective for the legs.
5, aerobic riding method:
Mainly at medium speed, usually riding for about 30 minutes. When using this method, you should also pay attention to strengthen deep breathing. This method has special effects on weight loss and also has a good effect on the improvement of cardiopulmonary function.
Spinning Bike Tutorial - Notes on Spinning Use:
1. Exercise on a bicycle: Weightlifting is not effective and unsafe when riding a spinning bike. It is most directly effective for the exercise muscles to carry weight training under steady state.
2, one-handed or open hands to ride: This action may cause serious injury in the case of standing or jumping. When sitting in a sitting position, it will also cause uneven waist force, thus damaging the health of the body.
3, do not wear suitable shoes: wear soft bottom or non-cycling shoes for sports, after a long time will easily lead to the discomfort of the arch and the pain of the sole. The choice of special shoes can generally solve the numbness and tingling of the feet caused by the discomfort of the shoes.
4. Stepping backwards: Research has shown that the same muscle group is used for stepping forward and stepping forward, which consumes the same amount of heat, so there is no advantage in stepping back. And this action will make the pedal loose, and it may cause injury when the foot is stepped down.
5. Use the grip position when sitting: it may cause excessive bending of the hip joint and the spine, resulting in lumbar pain. When it is necessary to look up, this grip poses a strain on the neck.
6, no resistance at all: no resistance to stepping is a waste of exercise time, and, in the case of riding high speed, without resistance, it is easy to cause sports injuries. Cause unnecessary damage to the body.
7. The seat is adjusted too far forward or backward: the adjustment of the front and rear of the seat determines the angle at which the knee bends. A seat that is too far forward will affect the angle of the pelvis, causing stress on the lower back and causing discomfort in the waist and hips. If your seat is behind, then your leg needs to stretch as much as you can to step on the pedal, which is equivalent to some dangers when your seat is high, such as a strain in the diaphragm.
8, the handle is too high or too low: if the handle is too high, it will affect your riding skills and exercise. Because the hand 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. 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.
9. People with knee joints and lumbar vertebrae should not exercise: Exercise spinning is more important for knee joints and lower back, so if you have knee and lumbar pain, you can't participate in this exercise.
The above is the spinning bike tutorial that Xiaobian brings to you: the whole method of using the spinning bike and the precautions. I believe everyone has a basic understanding of the spinning bike tutorial after reading this article, if you want to know more about the decoration consultation. , please click to enter the decoration knowledge channel .
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