How Do I Train On A Spin Bike

People who often go to the gym believe that spinning is no stranger, spinning is mainly a combination of music, visual effects and other more dynamic unique indoor bicycle training courses, is a kind of aerobic exercise to exercise the whole body, then how to train spinning? Learn more along the way.
Spinning method of training
1, warm up exercise: before the spinning to do a good warm-up action, the first is to stretch the legs, because the thigh is the core of the spinning, warm up to avoid leg strain. The legs are as far apart as possible to present a squatting state, and then the body's center of gravity to the left, the right leg is fully extended, pay attention to the toes to the front to feel the tightness of the inner thigh muscles for about 5 minutes to change to the other leg. Next is the side waist stretch, first straighten the body and keep the lower body still, and then do 90 degree twists on the upper body, you can also do the side waist stretch, the legs are separated and shoulder width, the arms are raised to the head, the upper body is bent to the right side, the left side can be done 5 times. In addition, there is shoulder pressure, because the whole body is leaning forward in the process of riding, at this time the pressure on the shoulder joint is relatively large, so try to relax the shoulder joint, hold the handlebars with both hands, and then the legs are separated and the upper body is leaning forward as close to the ground as possible.
2, riding: After the warm-up action is completed, the next is the action of riding, and the posture is adjusted to follow the coach to walk in the rhythm of the music. The first is uphill, the upper body leans forward, the body needs to get out of the seat to allow the wheel to rotate, the strength is placed on the thighs, and then feel the tightening of the buttocks and back muscles, the legs need to be straight, can exercise the thigh and calf muscles well. Then the downhill action, you can adjust the weight control button to the lightest position, so that the burden of the legs is reduced, the upper body is straight, hands off the handlebars, and the exercise intensity is controlled at a minimum. In the process of riding, it is often encountered to simulate the state of rapid turning, at this time, the hands are clasped in the handlebars, and the waist is used to control the motion amplitude of the upper body.
The above is the article for everyone to summarize the training method of spinning, through this article can see that spinning is not difficult to learn, and is a kind of exercise intensity is relatively moderate and the training effect is relatively good exercise. It can exercise the basic response of the human body well, play a better anaerobic capacity, aerobic capacity of comprehensive training, not only can relieve the pressure of life, but also can play a good training effect.