How to adjust the spinning bike while riding?

Spinning bike is a very good exercise method. It is an aerobic exercise and can make the exerciser's cardiopulmonary function stronger, increase the strength of the lower limbs, and make the myocardium more stable. While exercising on a spinning bike, you will definitely sweat profusely. Although your body will feel tired, this proves that the fitness effect has been achieved and the body fat has been consumed. So, how to adjust the spinning bike?

1. Seat height: Stand upright on the side of the seat with your feet together, and adjust the seat so that it is at the same height as your hip bones; then sit on the seat, pedal with both feet, stop at the 6 o'clock and 12 o'clock positions, and check whether the leg at the 6 o'clock position can be fully straightened. When riding, make sure there is a 15-degree angle between your knee and thigh.

2. Front and back of the seat: Push the pedals to the 3 o'clock and 9 o'clock positions with both feet, and check whether the knee at the 9 o'clock position is perpendicular to the middle of the instep. Make sure you can grip the handlebars without sliding your hips forward while riding.

3. Handle height: Adjust the handle height front and back so that the arm and spine form a 90-degree angle. Generally, the handlebars should be at the same height as the seat. If you are a beginner or have back pain, you can adjust the handlebars appropriately. In short, everything depends on your body's adaptation.

4. Pedaling: If you want to make good use of the spinning bike to lose weight, you must not be as casual as you normally ride a bicycle and start pedaling hard using the strength of your knees, as this will definitely damage your knees. You need to start from your hips, keep your thighs tense, and pedal with both feet at a constant speed, forming a complete circular motion trajectory.

5. Resistance level: Different resistance levels have absolutely different training effects. The general road mode is similar to the normal cycling effect, which can quickly train the heart rate to more than 85%; the medium resistance allows the rider's heart rate to remain at no more than 65% of the maximum heart rate, and continuous riding for 30 minutes can effectively burn fat and lose weight; and the high-resistance climbing mode has a strong firming effect on the thighs and buttocks. Generally, if you can stick to the climbing mode for 20 minutes in a class, you are already a great person.

6. Different riding postures

Ride Easy without resistance: Tighten your abdomen, straighten your spine, slide your hips slightly backward, hold the handlebars with both hands, and support your upper body steadily, but at the same time, don't make your arms too tense and maintain a constant speed.

Racing: Switch positions of your hands to hold the outer vertical bar, keep your body in the same stable state, speed up the pedals, and imagine yourself riding on the racing track. If you want to up the intensity, you can grip the inside bar and ride in the same motion. Be sure to keep your upper body upright.

Seated climbing

Climb: Increase the resistance appropriately, hold the junction of the inner vertical bar and the horizontal bar with both hands, press the upper body down slightly, ensure that both legs are evenly exerted, and the upper body can swing up and down as you ride.

Standing Climbing

Climb: Hold the top of the outer vertical bar with both hands, support your hips with your legs and lift them off the seat. Make sure your body does not lean forward too much and your upper body does not shake too much. Ride at a constant speed while ensuring the resistance level.

Standing Hover: First climb the hill in a standing position for 20 seconds, then sit back on the seat with your hips, climb the hill in a sitting position for 10 seconds, and repeat the action to climb the hill at a constant speed.

Standing Recovery

Recovery: Adjust the resistance to a smaller value, stand up with your feet supporting your body, step on the pedals with your feet at 3 and 9 o'clock, step on the pedals hard and make a circle, then pause for a while and repeat the action to relax your thigh muscles.

How to restore the sitting posture? The first thing to do is to adjust the resistance to the minimum, and then keep the upper body upright, sit on the bicycle seat, and then let your hands hang naturally on both sides of the body, and ride slowly. Then relax your whole body and prepare for the next ride. As long as you keep exercising like this, your body will become stronger and stronger.