How to train on a dynamic bike in the gym

Nowadays, many people choose to go to the gym to exercise in order to relieve fatigue, strengthen their physical fitness, and lose weight. Because professional gyms are different from home, there are many professional fitness equipment for everyone to choose from. For example, the spinning bikes in the gym are very popular among people. So, for beginners, how do you train on the spinning bike in the gym?

Spinning bike training method:

For first-time users, you can refer to the following method to practice:

Step 1: Divide into three groups: 10 minutes of riding → rest → 10 minutes of riding → rest → 10 minutes of riding → rest

Step 2: Divide into two groups: 15 minutes of riding → rest → 15 minutes of riding → rest

Step 3: Divide into two groups and gradually increase the time of each group, that is, the riding time starts from 15 minutes, and gradually increases to 20 minutes, 25 minutes, and 30 minutes.

Step 4: Complete a 45-minute ride at a time. Once you are fully adapted, you can increase the difficulty by increasing resistance and pedaling frequency.

Frequency of practice: Train at least three times a week.

Choose appropriate equipment to strengthen the thigh muscles, side waist and shoulder strength for practice. Spinning bikes have relatively high requirements on these parts of the body and are prone to injury, so warm-up exercises and corresponding equipment exercises for these parts are essential.

If the purpose is to lose weight, you must combine it with some equipment exercises. At the same time, you should also do some stretching exercises like yoga after each spinning bike exercise.

For newcomers, no matter how intense the training is, they will feel extremely tired when they first start riding a spinning bike. This is very normal and you should not give up spinning bike training just because you feel tired. As long as you persist for a few days, this situation can be alleviated, after all, the body has adapted to the spinning bike training.