Nowadays, the spinning bike with TV screen is not only popular in the gym, but also has won a good reputation in the field of home fitness. Nevertheless, it may not be easy for people to ride a spinning bike with TV screen well. In order to get an effective exercise, be sure to keep posture upright and hands lightly on handlebars or grips. Don't use all your muscle strength to hold yourself on the seat. In addition, let's talk about how to use spinning bike from three aspects: adjustment, precautions and postures of using a spinning bike.
Before riding the spinning bike, the first step is to adjust the height of the seat and handlebar . It will affect the exercise effect of riding spinning and the sports experience during cycling.
First, stand on the side of the spinning bike, lift the thighs parallel to the ground, and then lift the seat to the middle line of the thighs. Then sit on the car and feel it. The knee joint should have a curvature of 30 ° ~ 40 °. When the foot pedal is at the lowest position, the lower leg and thigh cannot be fully extended. The height of the handlebar can be the same as that of the seat or slightly higher than that of the seat. The exercise intensity with the same height is relatively high. If the handlebar is a little higher than the seat, the riding process will be easier.
Due to the high intensity of spinning bike, you should pay attention to some action precautions during cycling.
In order to ensure that calf muscles are stretched and developed at the same time, you should contact the pedal with the foot in a forefoot direction and move your foot forward. During the process of spinning, you should use tibialis anterior muscle and gastrocnemius muscle in front of your calf to participate in the power generation process, reduce quadriceps femoris burden, and improve exercise duration.
The height of the handlebar can be the same as that of the seat or a little higher. The exercise intensity with the same height is relatively high. When riding a spinning bike, you should always keep your waist stable and straight. Although it sounds easy, when riding the spinning bike, some people tend to relax their body, which may cause the waist collapse. The body will also continue to borrow strength from the core muscles of the waist, which will produce some pressure on the lumbar spine. Therefore, in the process of cycling, we should constantly remind ourselves: keep the waist straight and stable.
The treading action of a spinning bike is divided into four steps: stepping, pulling, lifting and kicking. The more appropriate the action, the higher the efficiency of treading and better exercise effect.
Stepping: the gluteus maximus, quadriceps femoris of thigh, gastrocnemius of calf and tibialis anterior muscle should work together to step down the pedal
Pulling: the biceps femoris muscle group at the back of the thigh pulls the foot pedal backward
Lifting: the iliopsoas muscle pulls the thigh and calf upward together
Kicking: quadriceps femoris again exerts force to "kick" the calf back to the initial position to start the next action cycle.
3.Postures of using a spinning bike
There are four kinds of movements in spinning bike, which are: sitting flat riding, sitting climbing, standing flat riding and standing climbing. These four combinations of different resistances and different speeds can produce various training plans and exercise muscles in different parts of the body.
Sitting position: flat riding
Sitting flat riding is a common cycling action, mainly used in warm-up and relaxation phases. If you just want to exercise and improve your cardiopulmonary function, you can use this action throughout the whole process. Here I want to emphasize that no matter which spinning bike moves, we should pay attention to keeping the waist straight and stable.
Sitting climbing is to move the center of gravity forward and lower the upper body on the basis of sitting flat riding. The arms need to exert force to keep the body stable. The purpose is to let gluteus maximus better participate in the process of power generation. Generally, it will be matched with moderate strength resistance to improve the exercise effect of aerobic exercise.
Standing flat riding
Standing flat riding is to move the center of gravity slightly forward on the basis of sitting flat riding and stand up. This action is somewhat similar to running. Compared with sitting flat riding, it can exercise more muscles. Because it can offset some resistance with weight to a certain extent, it is generally matched with medium and high-level resistance.
Climbing in standing posture is the most intense action. On the basis of riding in standing posture, the center of gravity is moved forward again and the upper body is pressed down. At this time, the hands must firmly grasp the front end of the handlebar and exert efforts to keep the body stable. Standing climbing can call the most muscle groups of the whole body, usually with the greatest resistance, so as to maximize the exercise effect. The fat burning effect is very good, but there is a high requirement for physical strength. If you do not have enough leg strength, you may be out of breath in less than two minutes.
To tell you in the end
It is very important for you to pay attention to many essential aspects of the spinning bike and use it in an appropriate way. If you do want to learn more detailed information about the spinning bike, you can refer to our official website. Yesoul has been specializing in the field of spinning bikes for several years, also providing other kinds of home fitness equipment. If you need home fitness equipment, you can probably take a look at our online purchasing platform.