What kind of riding posture should be maintained on a spinning bicycle?
What kind of riding posture should be maintained on a spinning bicycle?
Today we will learn how to maintain a riding posture when using a spinning bike.
1. Sitting and flat riding movements
Sitting flat riding is the most basic spinning exercise. When using the sitting flat riding action, you should straighten your back, keep your waist stable, look ahead, and don't tighten your arms too much, and straighten them naturally.
The seated flat riding movement should be paired with a low or medium level of resistance and is usually used during the warm-up phase, the low- to medium-intensity aerobic training phase, and the final cool-down phase.
2. Seated climbing movements
The seated hill climbing action refers to lowering the upper body trunk, bending the arms, and exerting force to maintain body balance on the basis of riding flat.
The seated climbing movement can well involve the gluteus maximus muscles in the process of exerting force, strengthen the training effect of the gluteus maximus, reduce the burden on the quadriceps, and increase the exercise time. It is usually paired with medium to high resistance. Level, used after sitting and flat riding movements.
3. Standing flat riding action
Standing flat riding is based on the sitting flat riding action. Use your legs to stand up, leave the saddle, and slightly bend your arms to keep your body stable.
Standing flat riding is somewhat similar to running movements. It is usually paired with medium-to-high intensity resistance levels. The exercise intensity is high and has a good weight loss effect. It can also exercise the thigh and quadriceps muscles well. It is usually performed in a seated climbing position. Use later.
4. Standing climbing movements
On the basis of the standing flat riding action, move the center of gravity forward again, lower the upper body torso, hold the front end of the handlebar with both hands, and use arms to maintain body balance.
Standing hill climbing is the most intense spinning exercise. The range of movement of the body is very large and many muscle groups are called up. Therefore, it has the best weight loss effect. It is usually used in the final sprint stage with the highest resistance level that one can withstand. .
5. Spinning HIIT training
HIIT training (high-intensity interval training) is currently a very popular training method among fitness people. It can combine aerobic exercise with anaerobic exercise, and the weight loss effect is far greater than long-term aerobic running.
Spinning bicycles are the best way to apply HIIT training because of their convenient speed changes and many movements.
The above are several riding postures and corresponding functions to ensure that the most correct posture can achieve the best exercise effect.