Joy ride spinning Dietary Fat Reduction
Spinning cardiopulmonary exercise can enhance the strength and endurance, and also offers music decompression. However, the joy of movement to do so up there luxurious. Wang coach cautioned that most of the movement by adjusting the respiration, cycling, climbing and sprint in the fourth group of actions to achieve the fat reducing effect, so people require a higher leg strength, not everyone can immediately adapt to this movement .
Special emphasis: the dynamic sport of cycling, the master when riding posture, hand position movement is very important, this issue will introduce you to several commonly used in cycling to the cars make law, riding posture.
Sure method spinning car
Pose a grip: It is the most common grip posture. Fists and elbows should be micro-triangle, always keeping elbows and shoulders relaxed.
Grip posture 2: suitable for seated climbing, running, jumping and sprint. The grip of the body when upright, will not hinder the breathing, when the body left the seat likely to remain stable.
Grip posture 3: only used when standing climbing. Two-hand side in the long handlebar, palm inward, knuckles outward, fingers lightly around the outer edge of the handlebar.
Spinning Bike Medley
1. Sitting flat
Sitting in the ground is spinning the most basic skills courses, and other techniques are the basic action in this extended out. With such attitude training for some time, can upgrade their physical, mental and willpower. Suitable for all types of training, recovery from type fast enough to relax.
Note: The sitting position to keep the wheel speed RPM: 80 ~ 110, gesture applications pose a grip.
2. Seated climbing
The first contact with students the concept of a climbing action, it is by increasing the resistance to simulate real action. When used to climbing seated, the hips should be automatically moved to the rear seat a little step to increase the effective action. At the same time to remind students to relax as much as possible to complete, smooth movements to step (feet balanced force, each time to focus on one foot).
Note: The sitting position to keep the wheel speed RPM: 60 ~ 80, gestures applied grip position 2.
3. Standing ground
Each step when using the inertia force and dynamic nature of the forward power, the participants stood in light rhythmic step. Mild to moderate at this time should increase the resistance and maintain full control of the foot. In the standing ground, the lower body weight should be balanced, hands light take the position at hand posture 2. Center of gravity in the foot above the hips slightly to touch the front seat. When stepping down, move around the body slightly, keeping hips level height, face down before.
Note: The sitting position to keep the wheel speed RPM: 80 ~ 110, hold position 2 gesture applications.
4. Standing climbing
Standing climbing is an exciting and more advanced skills. Therefore, RPM should not exceed 80RPM. Standing climbing slowly and need more efforts should therefore be a progressive way to carry out in order to prevent harm. Standing foot moving pedal when climbing differently do not like sitting cycle step move. The same as the Pistons to pull up the leg, then step down.
Note: The sitting position to keep the wheel speed RPM: 60 ~ 80, 3 position grip gesture applications.
Note: The above position should pay attention to not shrug, excluding the back, head and back parallel to the arms maintain the peg-leg, bending the wrist, but sub-subject.
Note the movement points
1. To start training for 5 minutes stretching before exercise, and then warm-up exercise for 5 minutes.
2. In a good breathing exercise to control the tempo, to take a deep breath, keeping the same rhythm and movement.
3. Exercise their maximum heart rate should not exceed 80% (220 – age) × 80%, such as chest tightness during exercise are required to stop and rest immediately.
Appropriate equipment
Shoes: preferably hard soled shoes to prevent riding discomfort or tingling in the feet.
Towels: wipe the sweat from the body and the vehicle juice, to prevent the body too slippery.
Bottle: the appropriate replenishment may improve athletic performance and recovery to help after school.
Gloves: Avoid abrasion and slip.
