How to ride a spinning bike to lose weight?

In order to lose weight and get a beautiful body, many people go to the gym and start their own sports journey. Moreover, when you walk into the door of the gym, you will find that many people are exercising in an area. This area is equipped with spinning bikes, which is a "good medicine" for weight loss. However, there is a correct way to ride a spinning bike. Do you know it?

Spinning bikes have obvious fat burning effects and are known as the "weight loss killer" and the "fat nemesis." When the resistance is set at normal level, people riding spinning bikes are in an aerobic exercise state. After 30 minutes of exercise, the body begins to consume fat to supply energy. One class (about 45 minutes) will consume about 500 calories.

Spinning bikes are effective in losing weight, but they can easily cause damage to your knees. Incorrect riding method is a major cause of injury. To avoid injury and improve weight loss efficiency, you must master the correct method of riding a spinning bike. First of all, there are a few key points to note about the overall posture.

①Lean your body slightly forward.

②Stretch your arms straight.

③Tighten your abdomen and use abdominal breathing method.

④ Keep your legs parallel to the crossbar of the bike, and do not turn your feet outward. Keep the knee and hip joints coordinated.

Next is the leg movement. Spinning bike includes four consecutive movements: pedaling, pulling, lifting and pushing. First, push the sole of the foot downward, then retract the calf and pull it back, then lift it upward, and finally push it forward, so that you can complete one circle of pedaling. Pedaling in this rhythmic way not only saves energy but also increases speed.

Also, pay attention to the speed you use when riding a spinning bike. For those who are new to spinning, it is recommended that you do not go fast at the beginning, but first find a frequency that suits you and then increase the amount of exercise. Generally speaking, the pedaling frequency of an average person is around 60 to 80 times per minute. The cycling time should not be too long, 45 to 60 minutes is enough.

Spinning bike can indeed help you lose weight because it achieves this effect by burning fat. However, although the effect is great, it can easily damage the knees and force people to get injured. In order to solve this problem, the article specifically introduces several key points to everyone. If these key points are fully mastered, the chance of injury will be reduced and weight loss will last longer.