1. Sit on an equal footing.
(1) After the chair and the handle are adjusted to the correct height distance, put your hands in the center of the handle easily;
(2) Imagine the feeling of walking in the park, and constantly use the three ways of "stepping, dragging and pulling" to draw a circle and trample;
(3) Pay attention to the fact that the feet can't be opened. It is not recommended to stand on tiptoe when stepping on them to avoid cramps.
Special attention should be paid when pedaling spinning, and the knees should not be in the shape of an outer figure or an inner figure, so as to avoid unnecessary sports injuries and physical changes.
2. Stand and ride flat.
(1) Sit your hips back and let your upper body lean forward slightly naturally. When you step on it and feel the power on your hips and thighs, you can basically master the correct position of power.
(2) Hold the handle slightly away from the sitting position, step on it and pay attention not to twist the upper body too much, so that you can exercise the lower body correctly.
When doing this position, you can imagine that the flywheel of the spinning bike is taken away and you are running on the treadmill. In addition, avoid the upper body being too straight.
Step 3 climb the mountain standing up
(1) The pedaling method of standing and running only needs to hold the handle at the top of the spinning bike.
(2) You can use the strength of abdominal muscles to trample, but you should still pay attention to the hip sitting back, and the upper body naturally presses forward slightly.
(3) Improve the resistance and imagine the riding action of climbing the top of the mountain.
How to ride a spinning bike?
1. Keep the upper body stable.
When riding a bicycle, the upper body should take the core muscles as the main axis and the thighs and buttocks as the center of gravity to maintain stability, and it should not be skewed or twisted when pedaling. Science has proved that this is the most effective way to output the strength of both legs.
2. Hands and back bend naturally.
When riding a bicycle, your back should bend forward naturally and not stand upright and stiff. If you continue to maintain bad posture, it may lead to long-term low back pain. In addition, usually do more waist stretching to increase softness and stability, which is helpful for the performance on bicycles. At the same time, your arms should bend naturally when riding. If the hands or shoulders are stiff when riding, it may cause pain due to improper wrist and elbow force, and the arm posture will also affect the angle of waist flexion.
In outdoor cycling, some people may try their best to raise their necks to pay attention to the road ahead when riding, resulting in excessive stress on their shoulders and necks, resulting in tight muscles and soreness. You should relax your shoulders and neck, keep your perspective in front of the front wheel, and look at the road ahead from the corner of your eye.
Tread with the forefoot
The sole of the bicycle should be placed in the right position to achieve complete and efficient output, which will increase the speed and stability of the bicycle. The correct way is to step on the inside of the pedal with the largest area of the sole behind the toe, and step on it with the forefoot instead of the arch. In this way, the main muscles around the thighs can be used correctly. If you wear professional riding shoes, the shoes can stably fix the soles of your feet on the pedals to avoid slipping.