The benefits of riding an exercise bike
Exercise leg muscles
Through the continuous riding of the exercise bike and exercising with different intensities and resistances, the leg muscles can be effectively exercised and the strength and endurance of the legs can be improved.
Improve joint flexibility
When riding an exercise bike, you will keep pedaling. Due to the traction of the gluteus maximus and biceps femoris at the back of the thigh, your joints such as hip joint, knee joint and ankle joint can be fully moved and the flexibility of joint parts can be improved. Therefore, exercise bikes are also suitable for middle-aged and elderly people and people with walking difficulties.
Prevent heart disease
Riding an exercise bike helps to promote the blood circulation of the body, make the blood flow smoother, and further strengthen the microvascular tissue, thus strengthening blood vessels and preventing heart disease.
Exercise cardiopulmonary function
Riding an exercise bike can exercise visceral endurance and help expand the heart. During riding, there is more blood supply to the lower limbs, and the change of heart rate will change with the change of pedaling speed. Long-term exercise helps to enhance myocardial contractility. Enhance the elasticity of blood vessel wall, thereby improving cardiopulmonary function.
lose weight
Riding an exercise bike belongs to aerobic metabolism. Through continuous cycling exercise, you can burn calories and excess fat in your body while exercising.
relieve stress
For those white-collar workers who don't have much time to exercise, riding an exercise bike can be very convenient to exercise in their spare time, not only to exercise, but also to relax and release stress during riding.
Convenient for doing other things
When riding an exercise bike, there is nothing more exciting than spinning. You can choose to read, chat or watch TV when riding.
No noise influence
In the process of riding an exercise bike, there will be no great noise, and there is no need to worry about affecting others when exercising at home.
Disadvantages of riding an exercise bike
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect.
Men, especially underage men, had better not reduce the chance of sitting and sprinting with everyone when riding a spinning bike. Although sprinting can reduce fat quickly, sitting sprinting will have a great influence on men's prostate, especially the seats of bicycles are mostly like those of curved road cars, which are very hard and the front of the seats are very sharp. In this case, long-term sitting and sprinting will affect the prostate of underage men.
Women, what I want to clarify here is not only minors, but all people who have never had sex or are virgins. Because the pressure brought by sitting sprint is from bottom to top, it also has a certain impact on women's chastity membrane. If you don't practice according to the coach's standard posture or sprint for a long time, it may bring sports injury to the virginity membrane.
Finally, say to all cyclists, both men and women. Everyone should pay attention that it is not recommended to do other actions on the bike. For example, some coaches will take everyone to swing their arms when riding a bicycle. This is not advocated! If you want to relax your arms, you can change your standing posture to sitting posture, and then after relaxing your arms, you can practice standing posture with everyone. Don't stand and relax your arms at the same time, so as not to change the stress point of your body and get injured.
Spinning skills
1, keep the upper body stable.
When riding a spinning bike, the upper body should take the core muscles as the main axis and the thighs and buttocks as the center of gravity to maintain stability, and it should not be skewed or twisted when pedaling. Science has proved that this is the most effective way to output the strength of both legs.
2. Hands and back bend naturally.
When riding a spinning bike, your back should bend forward naturally and not stand upright and stiff. If you continue to maintain bad posture, it may lead to long-term low back pain. In addition, usually do more waist stretching to increase softness and stability, which is helpful for the performance on spinning bike. At the same time, your arms should bend naturally when riding. If the hands or shoulders are stiff when riding, it may cause pain due to improper wrist and elbow force, and the arm posture will also affect the angle of waist flexion.
3. Step on it with your forefoot.
The sole of the spinning bike should be placed in a suitable position to achieve complete and efficient output, which will increase the speed and stability of the spinning bike. The correct way is to step on the inside of the pedal with the largest area of the sole behind the toe, and step on it with the forefoot instead of the arch. In this way, the main muscles around the thighs can be used correctly. If you wear professional riding shoes, the shoes can stably fix the soles of your feet on the pedals to avoid slipping.
Matters needing attention in practicing spinning.
1. The first time you take a spinning course, you can set the goal as to stick to it. Gradually increase the intensity according to your own situation;
2. Correct bicycle setting is very important. Too low a seat position can cause knee pain and other injuries. Before you start pedaling, be sure to ask the coach to guide you on how to set up your bike correctly. ?
3. Because the gears of the bicycle are round, the correct riding skills are: pay attention to the whole circle with the pedal;
Most people are used to pedaling again when riding a bicycle. They like to pedal hard when they get off and rest when they get up. In fact, stepping on the pedal will weaken the strength of the muscle tissue of the legs, calves and biceps femoris, and the force transmitted when riding a bicycle will be reduced, so the thighs are particularly prone to fatigue, so the force should be uniform.