1, exercise leg muscles, exercise bikes with different strength and resistance can effectively exercise leg muscles and improve leg strength and endurance. Improve joint flexibility. When riding an exercise bike, you will keep pedaling. Due to the pulling of gluteus maximus and biceps femoris at the back of thigh, joints such as hip, knee and ankle can be fully moved, and the flexibility of joints can be improved. Therefore, the exercise bike is also suitable for middle-aged and elderly people and people with inconvenient walking.
2, prevention of heart disease, riding an exercise bike helps to promote the blood circulation of the body, make the blood flow smoother, and further strengthen the microvascular tissue, thus achieving the effect of strengthening blood vessels and preventing heart disease. Exercise cardiopulmonary function, riding an exercise bike can exercise visceral endurance and help enlarge the heart. During riding, there is more blood supply to the lower limbs, and the heart rate will change with the change of pedaling speed. Long-term exercise helps to enhance myocardial contractility. Enhance the elasticity of blood vessel wall, thus improving cardiopulmonary function. Losing weight and cycling is an aerobic exercise. Through continuous circulation, you can consume calories and burn excess fat in your body while exercising.
3. Relieve stress. For those white-collar workers who don't have much time to exercise, it is very convenient to exercise by riding an exercise bike in their spare time. Not only can they exercise, but they can also relax and relieve stress during riding. It is convenient to do other things. When riding an exercise bike, there is nothing more exciting than spinning. You can choose to read, chat or watch TV when riding. No noise influence. In the process of riding an exercise bike, there will be no great noise, and you don't have to worry about affecting others when you exercise at home.
4. Disadvantages of riding an exercise bike, but usually the bicycle training room is too small. When many people used to train, the room was prone to lack of oxygen. Although the gym is designed to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect.
What are the precautions for riding a spinning bike?
1, men, especially underage men, had better not reduce the chance of sprinting with everyone while riding a spinning bike. Although sprinting can quickly reduce fat, sitting sprinting will have a great impact on men's prostate, especially the seats of bicycles are mostly like those of road racing bicycles with curved handles, and the front is hard and sharp. In this case, long-term sitting and sprinting will affect the prostate of underage men.
2. Women, it is not just minors that need to be clarified here, but all those who have never had sex or are virgins. Because the pressure brought by sitting sprint is from bottom to top, it also has a certain impact on women's chastity membrane. If you don't practice according to the coach's scale posture, or sprint for a long time, it may cause sports damage to the virginity membrane.
Riding skills of spinning bike
1, the upper body should remain stable. When riding a spinning bike, 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 naturally bend. When riding a spinning bike, your back should bend forward naturally and not stand upright and stiff. If you keep a bad posture on your back, it may cause low back pain for a long time. In addition, usually do more waist and back stretching to increase softness and stability, which is helpful for the performance on spinning. At the same time, your arms should bend naturally when riding. When riding, if the hands or shoulders are stiff, it may cause pain due to improper exertion of wrist and elbow, and the arm posture will also affect the angle of lumbar flexion.
3. Step on it with the forefoot. The sole of spinning bike should be placed in the right position to achieve complete and efficient output and increase the speed and stability of spinning bike. The correct way is to step on the inside of the pedal with the largest foot area behind the toes, and step on it with the forefoot instead of applying force with the arch. In this way, the main muscles around the thighs can be used correctly. If you wear professional riding shoes, the shoe's clamping position can stably fix the sole of your foot on the pedal to avoid slipping.