Whether in the gym or in a personal home, spinning is a very popular running fitness equipment, spinning bike fitness benefits, but as a beginner should know some exercise methods related to spinning, the following fitness 114 Xiaobian will tell you about the following exercise methods and precautions for spinning bikes.
Aerobic relaxation
If you master the strong rhythm in a half-hour aerobic exercise, then you can achieve twice the result with half the effort. That is, a gentle recovery time is added in the interval of high-intensity exercise. The same is a half-hour aerobic exercise, which has a strong and weak exercise that consumes twice as much heat as a rhythmic movement.
Fitness 114 Xiaobian learned: "If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high level of strength.
Riding a bicycle and pulling one leg
When you are exercising on a spinning bike, intermittently letting one leg press harder to increase the strength of the exercise. At the beginning, you can first pedal the pedals with medium strength for 4 minutes, then focus on the left leg and high-intensity pedals. After 30 seconds, change the right leg as the main force leg and then lick for 30 seconds. Then, the two legs together for 4 minutes at medium speed for adjustment and recovery.
In this way, squat for 1 minute on one leg every 4 minutes and exercise for 30 minutes. Many people who have tried this action say that such single-legged cycling can help you burn 20% more.
Split exercise time
Split the usual movement into two segments. For example, if you used to run 5 kilometers a day, you can split it into 2. 5 kilometers in the morning and 2. 5 kilometers in the evening. When the exercise time is shortened, you can try to increase the intensity so that you can at the same distance. Increase the consumption of heat.
Seven taboos for spinning bikes
One of the taboos: use weight-bearing equipment on spinning bikes. Lifting weight on the car is ineffective and unsafe. The exercise muscles are most effective in weight training under steady state conditions.
Taboo 2: One-handed or open-handed cycling? In the case of standing or jumping, you may be seriously injured; when you are climbing in a sitting position, it will cause uneven waist.
Taboo 3: When the bike is facing down, it can cause inflammation of the bone nodules and numbness of the feet. When stepping on, the feet should be parallel to the ground and the feet should be in the middle of the pedals.
Taboo 4: No resistance at all? Stepping without resistance is a waste of exercise time, and in the case of high speed, no resistance to stepping can cause sports injuries.
Taboo 5: Stepping back on this action will make the foot loose, and it may cause injury when the foot is stepped down. Studies have shown that the same muscle group is used for backwards and forwards, which consumes the same amount of heat, so there is no advantage in stepping back.
Taboo 6: Use a grip in a sitting position? It may cause the hips and the spine to bend, resulting in lumbar pain. When it is necessary to look up, this grip poses a strain on the neck.
Taboo 7: Stretch your feet on the handlebars. Perhaps most people don't have enough leopard flexibility to put their feet on the handlebars for stretching.
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