How to use the smart spinning bike?

Nowadays, many people like to do fitness, with more boys than girls. Whether we are in the gym or at home, spinning bikes are a very popular fitness equipment. There are many benefits of using spinning bikes for fitness, but beginners should know how to use spinning bikes and some precautions. Then let me tell you the correct way to use a spinning bike.

Leg Strength for Cyclists When you exercise on a spinning bike, intermittently moving your legs more on the cadence board can increase the intensity of the exercise. At the beginning, do the plank with medium intensity for 4 minutes on both legs, and then focus on the high-intensity rhythm of the left leg. After 30 seconds, the right leg is the main force in the leg, and then push for 30 seconds. Then, pedal both legs at a moderate speed for 4 minutes as an adjustment and recovery. In this way, one leg steps on each for 4 minutes, for 1 minute, for a total of 30 minutes of exercise. Many researchers believe that trying this move, the single-leg rotation exercise can help you burn 20% more calories.

Seven taboos of spinning

Taboo 1: Using a rotating device to lift a load? Lifting weights on a cart is ineffective and unsafe. Weight training, which builds muscle, is most effective when performed in a steady state.

Taboo 2: #Riding a bike with one hand free of both hands? It may cause you to get injured when standing or jumping; when sitting, it may cause an uneven waist.

Taboo 3: Riding on your toes? It can cause inflammation of the bone tuberosity and numbness of the feet. When pedaling your foot should be parallel to the ground, in the sole center of the pedal.

Taboo 4: No resistance at all? Irresistible pedaling is a waste of time, and, at high speeds, without resistance, it can cause harm.

Taboo 5: One step behind this maneuver can make your foot loose when the pedals fall which may cause injury if you fall off. Studies have shown that a step behind and a step ahead use the same set of muscles and burn the same number of calories, so don't hold your back to any advantage.

After reading the above content, everyone knows the correct way to use the spinning bike and some precautions. Of course, the most important thing about spinning bike is the sitting posture and its leg strength. The sitting posture must be correct, otherwise it will cause waist pain and may also cause injuries to some parts of the body. In addition, the feet should be parallel to the ground to achieve a good fitness effect.