8 taboos of spinning bikes, how many have you committed?
8 taboos of spinning bikes, how many have you committed?
Spinning bikes can not only exercise the whole body, but also improve cardiopulmonary function and prevent various chronic diseases, and are called "fat-reducing tools" by industry insiders. But there are 8 things we must not do when we are riding an exercise bike.
8 taboos when riding an action bike
Spinning bicycle manufacturer
Taboo 1: Do strength training while cycling
In order to save time, some people ride a spinning bike with their lower body and lift dumbbells for strength training with their upper body, but they don’t know that this is very dangerous.
Using weight-bearing equipment on a bicycle and lifting weights on a bicycle is ineffective and unsafe. The moving muscle group is most effective when it is weight-trained in a steady state.
Plus, excess upper-body movement, including sit-ups, push-ups, and side-to-side rocking, can leave you vulnerable to falls or back injuries. If you really want to do these exercises, spend more time alone and never do them in the car.
Taboo 2: Do squats while riding
Standing on the pedals to do squats is very common in fancy bicycles. Although it seems to be particularly effective for exercising the quadriceps, it actually causes great damage to the knees and lumbar spine. If you really want to work your quads, do some more hill climbing exercises.
Taboo 3: Free your hands while riding
In a freestyle class, if your instructor asks you to raise your hands and join him in the high, don't do it. Because you ride with one hand or don't hold the handlebar, when you ride uphill in a sitting position, it will cause uneven force on your waist, and when you are standing, it will make you unable to maintain your balance. If you fall off the bike, you may could be seriously injured.
Taboo 4: Reverse riding or riding on one foot
Don't make these weird riding postures for the sake of being handsome or having fun. This will definitely not help you lose weight, and if you accidentally step into the air and fall, it will cause great or small harm.
Taboo 5: Riding with zero resistance
If the resistance guided by the current coach is too high and you cannot continue to ride, you can lower the resistance appropriately, but don’t add no resistance at all. Zero-resistance riding itself is a waste of exercise time. Moreover, too little resistance will cause your cadence to be too fast (the general speed is best not to exceed 110RPM), and stepping without resistance at high speeds will also cause sports injuries.
If you feel that the resistance is too large or too small during riding, please refer to the coach’s tips and make appropriate adjustments based on your actual situation. A smooth ride with appropriate resistance is the best way to exercise muscles and endurance.
Taboo Six: Stretching in the car
We all know stretching after a ride is important, but it's not about stretching on the bike.
Please do stretching after getting off the bike after riding. Stretching on a bicycle, such as putting your legs on the handlebars, is very dangerous, and it is easy to fall, and if you are not flexible enough , may also cause ligament strain.
Taboo Seven: Sway your body left and right while riding
This is another dangerous action created by freestyle bicycles. Some people are obsessed with it, thinking that it is very exciting and can help the legs save energy.
Swaying the body left and right while riding will make the exercise effect worse and put unnecessary burden on the lumbar spine. The correct riding posture should be to keep the body stable at all times.
Taboo 8: Stepping on the toes
When we are stepping, we must be parallel to the ground, let the sole of the foot be in the middle of the pedal, and use the forefoot to exert force, keeping the toes always forward. Otherwise, symptoms such as leg cramps and numbness of legs and feet may occur.