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      Spinning bikes have always been a popular item in gyms because of their obvious fat-burning effect.

But there are also many friends who also have doubts: Will riding a spinning bike really hurt my knees? I don't dare to ride...,

      First of all, the editor gives the answer: spinning bikes will not hurt your knees.

      In fact, riding a car and hurting your knees may be caused by some of our own reasons...

      So, what exactly causes our knee injuries?

      It mostly has to do with the way we ride.

      Generally speaking, incorrect riding posture will cause the most damage to the knee joint. For example, the body swings left and right, or the jumping range is too large, which will increase the impact force on the knee joint and easily cause knee joint injury.

      In addition, the riding speed is too fast, the pedaling force is too large, and the resistance is adjusted improperly, which will increase the impact on the knee joint, thereby causing knee joint injury.

In addition, the settings of the seat and pedals will also have a certain impact. If it is not suitable for your actual situation, such as the seat is too low or too forward, the position of the pedal clip is not suitable, etc., it will increase the load on our knee joints.

      Finally, riding for a long time or exercising too much, without warming up or stretching before and after exercise, etc. may cause knee injury.

      So, what can we do to prevent knee injuries?

1. Learn the correct riding position

      It is important to maintain proper riding position while riding a spinning bike.

When riding, you can lean forward slightly, keep your head as straight as possible with your back, and do not lean too high or forward. Keep your arms slightly bent, and don't bend your wrists too much. When pedaling, your feet should be parallel to the ground, with the soles of your feet in the middle of the pedals.

      During the riding process, put the body's center of gravity on the waist and hips, pedal with force on the forefoot, pay attention to even, do not pedal too hard, and pay attention to bending your legs when pedaling.

      And control the resistance, do not blindly challenge too high resistance, and do not suddenly accelerate, stop, etc., which will cause greater pressure on the knee joint. Novices can do it under the guidance of an instructor.

2. Adjust the spinning bike

      Adjust the height of the seat to suit your actual situation.

Typically, stand on the saddle side of the bicycle and lift the thigh near the saddle so that the thigh is parallel to the ground. The height of the seat should be the same as the height of the thigh, and it is advisable that the legs can be straightened when the pedal is at the bottom.

      In this way, when riding, the angle between the thigh and the calf will not be too small, which can reduce the burden on the knee and prevent and reduce the risk of sports injuries.

3. Pay attention to warm up and stretch

      Before riding a spinning bike, be sure to do a good warm-up to fully stretch your body. You can do some leg stretches, jumping squats, etc.

      Pay attention to relax and stretch the muscles after riding, which can help us effectively relieve fatigue, help the body recover, and avoid or reduce the occurrence of strain.

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