How long does a spinning bike ride every day to lose weight?
Spinning is a kind of exercise with a relatively high intensity, but it must be maintained for more than 45 minutes each time to achieve weight loss. However, if it is a novice, it can be gradual, and slowly contact according to your physical fitness.
Spinning bikes can lose weight in 45 minutes a day. Because spinning is mainly aerobic exercise, it takes a certain amount of time to reduce fat in aerobic exercise. The peak period is about 30 minutes. At this time, the exercise effect is the best. The most efficient.
The spinning and slimming effect of the spinning bike is more obvious, and it can also improve the lung vital capacity and self-endurance of the human body. However, when you try to use it for weight loss, you need to pay attention to some matters to prevent discomfort such as knee pain and muscle damage during cycling. Usually you can wear hard-soled shoes when riding a bicycle, prepare mineral water and clean towels, you must first adjust the seat position correctly, and should do a few minutes of warm-up activities, keep breathing and exercise have a certain rhythm, feel chest tightness Should stop exercising immediately.
How long does it take to ride a spinning bike?
Under normal circumstances, spinning bikes 3-4 times a week is enough, not suitable for riding every day.
Generally speaking, I want to exercise by spinning bike, I need to exercise 3 to 4 times a week, and practice 45 minutes at a time, in order to have a good effect. If the number of exercises is too small, I can't consume enough energy, and the effect of fitness is not obvious. It takes time to recover from physical exercise every time. There is enough rest to carry out future training. Therefore, we suggest that it is best to exercise once every other day. Of course, everyone can flexibly adjust according to their own physique.
Generally speaking, I want to exercise by spinning bike, it takes 3 to 4 times a week to get better results. If the number of exercises is too small, I can't consume enough energy. The fitness effect will not be obvious. Secondly, after each workout Physical recovery also takes time, there is enough rest to carry out future training, so we recommend the best exercise every other day.
How do you ride a spinning bike?
Standard upper body should remain stable
When cycling, the upper body is centered on the core muscles, with the thighs and buttocks as the center of gravity, and remains stable. It should not be skewed or twisted when stepping on. It is scientifically proven that this is the most effective way to output the strength of the legs.
Natural bending of the hands and back
When cycling, the back should naturally bend forward and not stand stiff. If the back of the back continues to maintain a bad posture, it may cause back pain in the long run. In addition, usually do more back stretching, increase softness and stability, help Performance on a bicycle. At the same time, the arm should also show a natural bending posture when riding. If the hand or shoulder is stiff when riding, it may cause pain due to improper force applied to the wrist and elbow, and the arm posture will also be It also affects the angle of the front back of the back. During outdoor cycling, some people may want to pay attention to the road ahead while riding, and try to lift the neck up, causing the shoulder and neck to exert force for too long, resulting in tight muscles and soreness. Should relax the shoulders and neck, maintain the angle of view in front of the front wheel, use the corner of the corner to see the road ahead.
Stepping on the forefoot
The foot of the bicycle should be placed in the correct position to achieve a complete, efficient output, which increases the speed and stability of the bicycle. The correct method is to step the foot of the largest area behind the toe on the inside of the pedal. The foot is stepped on, instead of using the position of the arch. This way, the main muscles around the thigh can be used correctly. If you wear professional cycling shoes, the shoe's card position can securely fix the foot on the pedal. , avoid slipping.
Keep circular motion
The stepping action will show a circular cycle. If you step on the pedal to draw the angle closer to the circle, the efficiency of pedaling will be better. Have good movements, in future training, long-distance cycling or competition, Efficient use of physical strength.
