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Spinning bicycle is popular fitness equipment. It is a fitness program that mainly exercises cardiopulmonary function, while exercising thigh and buttock muscles and whole body coordination. It is very suitable for office workers who often sit for a long time.

Spinning bikes have a relatively large amount of exercise and should be used in a progressive manner.

Time from short to long, resistance from small to large, and gradually increase the amount of exercise.

The following will introduce to you how to use the spinning bike and the precautions.

How to use a spinning bike

1. Free riding method: a way of unlimited time and unlimited riding intensity, the main purpose is to relax the nerves, muscles, and breathing of the body, so as to relieve physical and mental fatigue.

2. Intensity riding method: Method 1, specify the riding speed (X km/h), such as 20 km/h, for 30 minutes. The second method is to control the riding speed through the pulse intensity, for example, the pulse of 120 times/min rides for 30 minutes. This method has a good exercise for cardiopulmonary function.

3. Indirect riding method: achieve fitness effect by alternating fast and slow cycling. For example, ride slowly for 5 minutes, then ride fast for 5 minutes, and cycle multiple times in a turn. It can also achieve the effect of exercising the cardiopulmonary function of the human body.

4. Power riding method: Spinning bicycles can simulate the exercise function of different terrain conditions, simulate different modes of uphill and downhill riding, which can effectively exercise and improve the strength of the legs and the endurance of the body, and can also effectively prevent thigh bone diseases. produce.

5. Aerobic riding method: Ride at a medium speed for about 30 minutes, and pay attention to strengthening deep breathing while exercising, which also has a good effect on the improvement of cardiopulmonary function.

Precautions

1. Weight-bearing exercise on a bicycle: It is ineffective and incomplete to lift weights while riding a spinning bicycle. It is the most direct and effective to carry out weight-bearing training for the sports muscle groups in a stable state.

2. Cycling with one hand or with both hands open: This action may injure the body when standing or jumping. When climbing in a sitting position, it will also cause uneven stress on the waist, resulting in damage to the body.

3. Suitable shoes: Choose special shoes for riding, wear soft soles when exercising, non-professional cycling shoes, long-term exercise can easily cause arch discomfort and sole pain.

4. The seat and handlebars are adjusted properly: the front and rear adjustment of the seat determines the bending angle of the knees. Too forward will affect the angle of the pelvis and cause pressure on the back. Causes tendon strain; if the handle is adjusted too high, the body's pressing force will be consumed by the wrong posture and the exercise effect will be reduced.

5. Unsuitable people: Spinning bicycles exert a lot of effort on the knee joint and waist. People with knee joint and lumbar spondylosis should not use spinning bicycles for exercise.

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