How to ride a spinning bike?
No.1 upper body should be stable
When riding a bicycle, the upper part of the body takes the core muscles as the main axis and the thighs and hips as the center of gravity to maintain stability. When stepping on a bicycle, it should not skew or twist. Science has proved that this is the most effective way to let the legs output strength.
No.2 natural bending of hands and back
When riding a bicycle, the back should be naturally bent forward, not upright. If the back continues to maintain poor posture, long-term may lead to low back pain. In addition, usually do more waist stretch, increase the softness and stability, help the performance on the bike. At the same time, the arm should also be in a natural bending position when riding. When riding, if the hands or shoulders are stiff and exerting force, it may cause pain due to improper application of force on wrists and elbows, and the arm posture will also affect the forward bending angle of waist and back.
During outdoor cycling, some people may try their best to lift their neck up when they want to pay attention to the road conditions in front of them. As a result, the shoulder and neck force is applied too long, resulting in muscle tension and soreness. The shoulder and neck should be relaxed, the angle of view should be maintained in front of the front wheel, and the corner of the eye should be used to observe the road condition in front.
No.3 tread with forefoot
The sole of the bicycle should be placed in the right position to achieve complete and efficient output, and increase the speed and stability of the bicycle. The correct way is to step on the inside of the pedal with the largest area of the sole behind the toe, and use the front sole to step on the pedal instead of applying force with the arch of the foot. In this way, the main muscles around the thigh can be used correctly. If you wear professional cycling shoes, the shoes can be fixed on the pedals stably to avoid sliding.
4 keep circular motion
The action of treading will present a circular cycle. If you step on the pedal, the more round the angle can be drawn, the better the efficiency of treading will be. Good movement, in the future training, long-distance cycling or competition, can effectively make full use of physical strength. Take the clock as the proportion and draw a perfect circle with the pedal as follows
When the pedal is in the direction of one o'clock, step on the pedal and apply downward force to the direction of five o'clock.
When the pedal is in the direction of five o'clock to seven o'clock, when the pedal is at the lowest position, the feet can be relaxed and lifted up with the trend, but not forced down.
Follow the force of the other foot, and naturally bring the pedal back from seven o'clock to one o'clock.
The above action is the most perfect circle. If it is oval, it will make the cyclist's buttocks move on the cushion, which is not conducive to stability and physical consumption. The reason for this may be that the seat position is too high or too low, and the legs need to be stretched or bent excessively; It may also be that the action of stepping down is too deep. When the pedal reaches the five o'clock position, it still exerts force.
Seven taboos of spinning
No.1
Use load-bearing equipment on the gym's spinning bike. Lifting weights in a car is ineffective and unsafe. The most effective way is to train the weight of the muscle group in a stable state.
No.2
Exercise in the gym. Cycling with one or both hands is forbidden. Standing or jumping can cause you serious injury; When climbing in sitting posture, it will cause uneven stress on the waist.
No.3
Toe down when cycling. It can cause inflammation of bone nodules and numbness of the feet. When treading, the feet should be parallel to the ground, and the sole of the foot should be in the center of the pedal.
No.4
No resistance at all. It costs money to keep fit in the gym. Stepping without resistance is a waste of exercise time. Moreover, stepping without resistance can also cause sports injury at high speed.
No.5
Step back. You'd better not step backward when riding a m-bike. This action will make the foot loose, and it may cause injury when the foot falls down. Studies have shown that stepping backward and stepping forward use the same muscle groups and consume the same amount of heat, so stepping backward has no advantage.
No.6
Use the grip when sitting. Gym spinning exercise, must be carried out in a scientific posture, otherwise it may cause hip joint and spinal curvature, resulting in lumbar pain. When you need to look up, this holding posture is easy to cause neck strain.
No.7
Stretch your feet on the handlebars. This needs to be combined with your personal physical condition. It's better not to. Maybe most people don't have enough flexibility to stretch their feet on the handlebars, but it's easy to get hurt if they're not careful.
