Five things you must know about spinning exercise bikes

　　Friends who often go to the gym must be aware of the fitness effects of spinning bikes. In fact, spinning bikes are a repetitive exercise. Taking precautions has many benefits for us, but if they are not done correctly, it can easily cause harm to the body. Let’s learn more about it with the editor below!

　　Taboos for spinning exercise bikes

　　1. Not wearing appropriate shoes

　　Wearing shoes with soft soles and non-cycling shoes will cause discomfort in your arches and pain in the soles of your feet over time. Choosing specialized shoes can often resolve the numbness and tingling in your feet caused by shoes that are too narrow.

　　2. The seat is adjusted too far forward

　　The fore and aft adjustment of the saddle determines the angle at which your knees bend. Experts point out that a seat that moves too far forward will affect the angle of the pelvis, put pressure on the lower back, and cause discomfort to the waist and hips.

　　3. The seat is adjusted too far backwards

　　When this happens, your legs will need to be stretched further to pedal, just like when your car seat is adjusted too high, and you run the risk of: hamstring strain, Achilles tendon inflammation, and lower back pain.

　　4. The handle is adjusted too high

　　Fitness experts warn athletes who are used to adjusting the handlebars too high. If the handlebars are too high, it will affect your riding skills and exercise Effect. Because the handlebars are too high, it will indirectly cause your body to be too straight. If your body is too straight, you will need more force to pedal, and you will not be able to achieve a perfect pedaling cycle. In this way, not only will your exercise posture look unsightly, but your depressing force will be consumed by wrong body posture, thus reducing the effect of exercise.

　　5. The handle is adjusted too low

　　Experts point out that if the handlebar position is too low, most of the power will be used on the hands, arms and shoulders. This can cause tingling and numbness in the hand, accelerate the worsening of wrist syndrome symptoms, and may cause shoulder pain. If you are a beginner, or have neck and back problems, and your trunk muscles are not strong enough or flexible, the appropriate handlebar height is particularly important.

　　Benefits of spinning bikes

　　1. First of all, spinning bicycles can skillfully combine rhythmic music, unpredictable lights and coach's guidance to simulate the effect of riding on various road conditions such as mountains, flat land and beaches, creating an exciting sense of movement.

　　2. Secondly, a spinning class generally lasts about 50 minutes, divided into 7 minutes of warm-up, 35 minutes of riding and 7 minutes of relaxation. After getting on the bike, you can cycle gently to the gentle warm-up music. After about 3 or 4 minutes, you will feel your body getting obviously warm. Then you should perform stretching exercises for the knees that are prone to injury and the thighs, waist and other parts that are prone to fatigue. Although the riding rhythm of spinning bicycles often changes, it is still an intense exercise, so the warm-up process must be serious.

　　3. The spinning bike can be placed in gears in an orderly manner. The spinning bike also has three gears: first-hand position, second-hand position and third-hand position. During formal riding, the instructor will ask students to ride quickly and lightly with one hand, with the focus on the hips and the body bouncing up and down in time with the music. As the music changes, the instructor will ask you to switch to the three-hand position for mountain climbing. At this time, your hands are held in front of the handlebars, your hips leave the seat, and your body swings from side to side. The second-hand position is the transition between the two. If you are tired from "climbing", switch to this position and relax. At this time, place your hands shoulder-width apart in front of the handlebars and relax your upper body, which can appropriately relieve the pressure on the back and stretch the back and waist.

　　Spinning bike riding tips

　　1. The upper body should remain stable

　　When pedaling 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 tilted or twisted when pedaling. Science has proven that this is the most effective way to output strength from your legs.

　　2. Hands and back curve naturally

　　When riding a spinning bike, 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.

　　3. Use the soles of your feet to step on

　　The soles of your feet when riding a spinning bike should be placed in the correct position to achieve complete and efficient output, which also increases the speed and stability of the spinning bike. The correct method is to step on the largest area of ​​the foot behind the toes on the inside of the pedal, and use the forefoot to step 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.