Men and women can vent and exercise at the same time

People who like to go to the gym regularly will definitely find that nowadays some larger fitness centers have a space reserved for spinning bikes. This equipment, which has not been introduced to Beijing for very long, has quickly occupied the prime position in the gym, gathering together in groups, and shouting loudly with the people on the bikes every day, allowing them to vent their emotions while sweating profusely.

How can a piece of equipment fixed on the ground mobilize people's excitement cells and devote themselves to massaging every muscle and every joint? And achieve good weight loss results? In this issue of Jianba, we invite a dynamic bike coach to give you a lesson and demonstrate the "dynamic" bike riding in the gym.

I don’t know if you have ever seen the working process of a sculptor: a piece of raw material must first be chopped off with a big knife to make it roughly similar to the appearance of the target object, and then it is carefully carved to make it both lifelike and vivid. The same principle applies to losing weight. We need to use aerobic exercise to reduce overall fat, and then use exercise equipment to develop muscle lines. To reduce fat overall, you need to choose an interesting and effective way, such as spinning. This sport has become popular in Beijing. Let's see why it is highly praised by weight loss friends.

The reason I had this "Halo 2000" illusion was because when I was participating in the spinning bike project, the lights, music, sharp calls and the rapidly spinning metal wheels under my feet made me feel like I was in a magical world. First of all, you have to use your own strength to completely control the rotation speed of the wheels, add weight to your feet, overcome the resistance of the weight, and create a sense of speed; then you have to assume a conscious riding environment, such as an outing, sometimes it is a wide and smooth avenue, sometimes it is a winding path, going uphill is very strenuous, going downhill is easy, turning is thrilling, and it feels like the real road conditions in front of you; then there is the shape of the spinning bike. This "broom" has improved a lot. It is made of metal, very stable and safe, and all the resistance comes from a huge metal "wheel". The overall appearance is small and exquisite, with rich and bright colors, it is easy to like it.

Structural analysis:

A spinning bike is basically similar to an ordinary bike, including handlebars, a seat, pedals and wheels, and the body of the bike is firmly connected as a whole. Unlike ordinary bicycles, its structure can be greatly adjusted to make the rider feel more comfortable. Before getting on the bike, you must first decide the height of the seat. Usually this height is based on the height when you stand on the ground, lift your thighs and make them level with the ground. This way, when riding, the angle between the thighs and calves will not be too small, thereby reducing the burden on the knees and avoiding injury. Then determine the position of the handlebars based on the position of the seat. It is most appropriate to hold the handlebars with your hands at the front and your elbows on the nearest handle. The body should be compact and your arms should be stretched forward without feeling any strain. The height of the handlebars can also be raised or lowered according to the rider's body shape.

Fat reduction principle:

Like all aerobic exercises, spinning bike fully activates the body's motor cells, consumes energy and achieves the goal of reducing fat.

According to the coach, the spinning bike is one of the most physically demanding machines in the gym, and it requires very high physical fitness. Usually one class can consume about 500 calories, and a lot of sweat is also discharged. The body loses water very quickly, so it is necessary to replenish water in time. However, a large amount of water loss does not mean that it relies on "reducing water" to lose weight. If you wear a heart rate monitor when exercising, you will clearly see from which moment you start to consume fat during the exercise. During the leg-centered exercise, the muscles of the buttocks, waist, back, and arms can be fully exercised, while also enhancing your cardiopulmonary function.

Suitable for:

Originated in the United States, spinning bikes have a strong American flavor, are full of vitality and enthusiasm, and are therefore very popular among people aged 25 to 35. However, there is no age limit for this sport abroad, because its scientific design ensures the safety of participants, and the intensity of the exercise is completely controllable and suitable for all people with athletic ability.

However, people with knee injuries are advised not to participate in this sport, because during the entire cycling process, there is a lot of friction on the knee joint, coupled with high-intensity pressure, it is easy to cause potential injuries, which will slowly manifest themselves during future exercise. People with heart disease and high blood pressure should also avoid participating to avoid danger during high-intensity training.

Coach Tips

1. Every time before doing a spinning bike project, you must spend some time to do sufficient warm-up exercises. You can jog on the treadmill for a while, or do some aerobics. When your body starts to get excited, you can participate. Because the body, which has been in a state of near dormancy for a long time, is not adapted to the sudden increase in load and intensity, it is easy to get injured before the muscles and bones are stretched.

2. Before getting on the bike, check whether each component is safe. After getting on, pay attention to adjusting the position. The most important thing is to tighten the safety buckle on the pedal to avoid the risk of your foot slipping off the pedal and causing a collision when pedaling at high speed. The soles of your feet should always be parallel to the ground while riding.

3. The breathing method on a spinning bike is very important, and you should learn abdominal breathing. When performing abdominal breathing, the abdominal muscles alternately tense and relax, causing the capillaries in the local muscles to alternately contract and relax, thereby accelerating blood circulation, expanding the supply of oxygen, and facilitating the excretion of metabolites. It regulates and promotes organs and tissues throughout the body, and can also greatly enhance lung function.

4. In terms of clothing, it is best to wear professional dynamic cycling clothes. Elastic cotton sportswear can also be used as a substitute. Sports shoes with laces are the best choice, because they can firmly fix your feet on the pedals to prevent them from falling off.