1. The upper body should remain stable
When riding a spinning bicycle, the upper body should be stable with the core muscles as the main axis and the thighs and buttocks as the center of gravity. It should not be skewed or twisted when pedaling. move. Science has proven that this is the most effective way to output strength from your legs.
2. Bend your hands and back naturally
When riding a spinning bicycle, your back should naturally bend forward and not stand upright. If your lower back continues to maintain poor posture, it may cause lower back pain in the long run. In addition, do more waist and back stretching on a daily basis to increase flexibility and stability, which will help your performance on a spinning bike. At the same time, the arms should also show a naturally bent posture when riding. If your hands or shoulders are stiff while riding, pain may occur due to improper force application at the wrists and elbows, and the arm posture will also affect the forward bending angle of the lower back.
When doing outdoor cycling, some people may want to pay attention to the road conditions ahead and desperately lift their necks upwards, causing excessive force on the shoulders and neck, resulting in muscle tightness and soreness. You should relax your shoulders and neck, keep your perspective in front of the front wheel, and use the corner of your eye to check the road ahead.
3. Use the soles of your front feet to pedal
The soles of your feet when pedaling on a spinning bike should be placed in the correct position to achieve complete and efficient output, which will also increase the speed and stability of the spinning bike. Spend. The correct method is to step on the inside of the pedal with the largest area of ????the sole behind the toes, and step with the sole of the forefoot instead of using the arch of the foot to exert force. In this way, the main muscles around the thighs can be used correctly. If you wear professional cycling shoes, the shoe's clamping position can stably fix the sole of your foot on the pedal to avoid sliding.
4. Maintain circular motion
The pedaling action will show a circular cycle. If you step on the spinning pedal, you can draw an angle that is closer to a circle, and the pedaling efficiency will be better. will be better. Only with good movements can you make full use of your physical strength efficiently in future training, long-distance spinning or competitions. Using the clock as a scale, the method to draw a perfect circle with the pedals is as follows:
1) Press the pedals of the spinning bike at one o'clock, and apply downward force to the five o'clock direction.
2) When the pedals of the spinning bicycle are located in the direction of five o'clock to seven o'clock, when the pedals are at the lowest position, the feet can be relaxed and lifted up, but do not step down hard.
3) Follow the pedaling force of the other foot and naturally bring the spinning pedal from the seven o'clock direction back to the one o'clock direction.
Benefits of spinning bikes
Spinning bikes in the gym have many benefits. Spinning bikes can improve exercise ability and effectively improve our physical fitness. There was a study that compared the physical status changes of male and female college students before and after a 16-week spinning course. The results showed that the weight, waist circumference and body fat of both men and women were significantly reduced, among which the decrease in body fat percentage was the most obvious, indicating that exercise The fat-reducing effect of cycling is very significant, and women's thigh circumference has also dropped by more than 1cm. Female friends can ride a spinning bicycle with confidence.
In addition, various indicators related to cardiopulmonary function and exercise endurance have increased significantly, which also shows to some extent that spinning bicycles can effectively improve the physical fitness of athletes.
A spinning bike is an exercise bike, not a lady's bike.
I have seen many people riding spinning bikes in the gym. The biggest problem is that they look like they are riding an ordinary lady's bike.
The design idea of ??ordinary bicycles is to conform to the feelings of ordinary people as much as possible. Since the quadriceps are the most beneficial muscle group in the body, ordinary bicycles focus on making the quadriceps exert force together, which not only can Make yourself ride faster, burn more fat, and in the long run, make your exercise more endurance.
How to ride a spinning bike to get a better buttocks
If you want to burn fat efficiently and raise your buttocks, what should be the correct riding posture on a spinning bike? To put it simply: Squats and deadlifts are very similar! The correct way to ride a spinning bicycle is to involve the buttocks in exerting force. If you want the buttocks to exert force, you must increase your hip angle.
Lie your upper body forward, the seat position should be slightly higher, and the handle should be slightly lower. In this way, the hip angle formed by the upper body and legs is larger, which is more suitable for the gluteus maximus to exert force. In addition, don’t sit too far forward with your buttocks, otherwise the joint angle will change little and the force exerted will be affected. If you sit the buttocks a little further back, the hip joint will change even more, and the force of the gluteus maximus will be more obvious.
Also during the pedaling process, not only the legs exert force when pressing down, but also the related muscle groups must actively exert force. If you only rely on the quadriceps, not only will the force exerted be unbalanced, but it will also be easier to ride on thick legs. During the pedaling process, exert force throughout the entire process.
Lie your upper body forward! Sit your butt back! Use force throughout the process!