How to ride a spinning bike correctly?

Cycling has become very popular, cycling enthusiasts can be seen outdoor or in the gym , to enjoy the bike and get a good exercise effect, it is very important to ride the bike in "right" way! Especially for cycle beginners, because the spin bike is a repetitive exercise, the various parts of the body without the right posture or effort mode, long accumulation can also occur in the case of physical injury.

1.The upper half of the body should remain stable.

When you exercise, the upper half of the body with the core muscle as the main axis, with the thigh and hips as the center of gravity, keep stable, should not be distorted or twisted when you exercise.It is scientifically proven that this is the most effective way to get the leg strength out.
2.Hands and back should be natural bended.

When using the spin bike, the back should naturally bend forward and not stand firmly.If the back is constantly in a bad position, it can cause pain in the waist and elbow. In addition, the regular stretching of the back increases the softness and stability, which helps the performance on the bike. At the same time, the arm should also show a natural curved position when riding. If the arm or shoulder is steady while riding, it may cause pain due to improper effort in the wrists and elbows, and the position of the arm will also affect the angle of the front back.
In outdoor bicycle exercise, some people may want to pay attention to the front road situation and force up the neck, causing muscle strain, acute pain. Shoulder, neck should be relaxed, the viewing angle should be kept in the front wheel position, and use the rest of the eye to view the road.

3.Riding the spin bike with the front of your foot.


The foot should be placed in the right position of the spin bike to reach a complete and efficient output and increase the speed and stability of the bike.The right approach is to put the top of your foot on the inner side of the pedal, and step with the front of the palm instead of with the bow. In this way, the main muscles around the thigh can be used correctly. If you wear professional bike shoes, the shoe can be steadily attached to the foot and avoid slipping.

4.Keep circular motion.


The movement of the step will show a circular circle, if the stepper can draw the closer to the circular angle, the better the efficiency of riding.With the clock as the ratio, draw a perfect circle with the footsteps as follows:



1. Steps the pedal in the direction of one o'clock, and the step downward to five o'clock direction.

2. When the pedestal is in the direction of five to seven o'clock, the Pedestal to the lowest point position, the foot can be loosely lifted in a synchronous manner, not forced to step.

3. Follow the step path of the other foot, naturally bring the pedal from the direction of seven o'clock back a minute direction.



The above movement is a perfect circular, if presented is elliptical, will make the cyclist's buttocks move on the seat pad, which is not conducive to stability and physical exhaustion.This may be because the seat position is too high or too short, the legs need to be excessively straightened or bended; or it may be that the movement of the step down is too deep, when the pedal reaches the position of five points still to use.