Notes on spinning
For people who want to try the exercise bike, it takes a little bit of trouble choosing pants. It is better to fit the pants, the length is not important, so that can reduce the friction between skin and pants during the exercise, so that people more comfortable exercise. Music doesn't have to be too picky, because there is no music outside.
In the United States, the development of motor cycle has been 10 years, and now it is still popular in the United States. The cyclists no longer yell and scream on the bike as they were originally, thinking that the greatest intensity and the fastest speed can show that they are fans of the motor cycle. The sportsman has become "peaceful", and you can even close your eyes to feel another state of this "dynamic" movement: a ray of breeze passes through the palm of your hand, the thin hair of the temples caresses the skin, the fragrance of flowers is in your heart and spleen, and the bird language is crisp and pleasant to hear
Training of spinning: each step is carefully designed according to the intensity and willpower training characteristics of the exercise. The energy interval of the motor cycle is divided into recovery interval, endurance interval, strength interval, interval interval and competition day, so as to facilitate the fitness personnel to carry out conversion training among all energy zones.
In the recovery range, there is no climbing or jumping, only a very light resistance. Just close your eyes, breathe and relax with your nose. Feel the cycling trampling under your feet, make it smooth, focus on body relaxation, and gently put your hands on the handlebar, and keep the heart rate at 50% - 60% of the maximum heart rate. You can easily complete all the actions. Try meditating on a bicycle.
In endurance range, the maximum heart rate can be maintained between 65% and 75%. The focus is to find comfortable heart rate and treading that can maintain long exercise time, relax shoulders, neck, elbow joints and lower legs. Even if you feel a bit sore in your legs, stick to it and keep breathing. It's a time to challenge your physical and mental abilities.
The strength range exercises muscle and heart lung function, which requires stable and uniform trampling under strong resistance. Don't fight with the slope, relax as much as possible, feel the feet on the pedal, and keep the maximum heart rate between 75% and 85%. Using slope, I can learn how to turn adversity into a turning point, overcome obstacles with will, and concentrate on the hard riding.
The interval emphasizes intensity, rhythm, time and rhythm. Control the intensity, control the maximum heart rate between 65% and 92%, master the rhythm, and the conversion between sitting and standing posture should be smooth. Reach your recovery heart rate (65% of the maximum heart rate) between two difficult work. Pay attention to the time of heart rate recovery. The faster the heart rate recovers, the better your fitness. If you are physically strong and strong enough, after the first four energy intervals, you can have a race day training - full-time work training. This training is carried out under a stable, oxygen free critical state of heart rate, without jumping, standing, no large rise and fall in speed. Keep the heart rate between 80% and 92%, try to stabilize the heart rate, rationally select resistance, keep a clear and flexible mind. This is when you know yourself, the person who steps on the longest and fastest will always be the winner! dress code It is not enough to wear fitness clothes. We need to match the suitable clothes according to different sports. Not only for the sake of beauty, but also for convenience and safety. When riding a bicycle, do not wear pants with too wide legs, otherwise it is easy to hang on the parts of the bicycle foot, which will cause injury. At the same time, we can wear gloves on the motor bike, so as to avoid the handlebar from holding firmly after sweating. At the same time, avoid rough grinding of your delicate hand skin by the device. The sleeveless suspender or vest on the upper part can increase your desire for shaping. If you look at yourself in the mirror, you will have a strong desire to pursue more beauty, so that you can move more dynamically. At the same time, sleeveless suspenders are also prone to sweat, and will not cause temperature too high. It is important to note that clothes should not be too tight to avoid damaging clothes when they are too big to make them indecent. At the same time, you can take a small coat to prevent cold caused by wind.
Coach tips
1. before each sports cycle project, it is necessary to take some time to do a good warm-up exercise, jogging on the treadmill for a while, or a period of aerobics, and then participate in the event of excitement. Because the body, which is almost dormant for a long time, is not adapted to the sudden increase of load and intensity, the body is vulnerable to injury before the muscles and bones are stretched and stretched.
2. before entering the bicycle, check whether each component is safe. After getting on the vehicle, pay attention to the adjustment position. The most important thing is to fasten the safety latch on the pedal plate to avoid the risk of knocking on the foot off during high-speed pedaling. Always keep the sole parallel to the ground during riding.
3. breathing method on motor cycle is very important, and abdominal breathing should be learned. During abdominal breathing, because of the alternating occurrence of abdominal muscle tension and relaxation, the capillary in local muscles also alternately shrinks and relaxes, accelerates blood circulation, expands the supply of oxygen, and also helps the discharge of metabolites, plays an important role in regulating and promoting the whole body organs and tissues, and also greatly enhances the lung function.
4. the best way to wear professional dynamic bicycle clothes in clothing, and the elastic cotton sports clothes can be replaced. The shoes with shoes lace are the best choice, because it can be firmly fixed on the pedals to prevent the pedals from falling off. The sports bike is still the hottest fitness project in the gym today. It allows you to perform rhythmic and gradual aerobic exercise with the vigorous music, gorgeous lights, the instructor's password, and the encouragement and drive of the participating partners, so that your cardio pulmonary function and multi-part muscle and flesh can be fully exercised. The fighting exercise is full of explosive and stimulating.
After a period of exercise, the elasticity, flexibility and response speed of the body can be greatly improved, and your energy will be more vigorous and the mood will be more surging, and you will be excited and even some "Crazy" mood will be released completely. Exercise the motor cycle knee joint and waist have great strength, so if there is knee joint and lumbar pain, you can not participate in this exercise. Taboo action One of the taboos: use of load-bearing equipment on bicycles? Lifting weights on the car is not valid and unsafe. The weight training of the motor muscle group is the most effective in the stable state. Cycling with one hand or hands off? You may be seriously injured in standing or jumping situations; When climbing in sitting position, the waist will be stressed unevenly. Taboo two: toe down when riding? It can cause inflammation of the bone nodules and numbness of the feet. When stepping, the feet shall be parallel to the ground, and the foot palm shall be in the center of the pedal. Taboo three: no resistance at all? The non resistance stepping is a waste of movement time, and it will cause movement damage without resistance under the condition of high speed.
Taboo 4: stepping back will loosen the foot, and may cause injury when the foot falls. The study shows that backward stepping and forward stepping use the same muscle group, which consumes equal amount of heat, so there is no advantage in backward stepping. Taboo five: use grip when sitting? It can cause excessive bending of the hip and spine, resulting in waist pain. When you need to look up, this grip can cause neck strain. Taboo six: put your feet on the handlebar for stretching? Maybe people don't have enough flexibility to put their feet on the handlebar for extension.
