How do novices learn spinning skills?

Teaching spinning skills and methods will consume a lot of energy and sweat after spinning, at the same time, it will enhance the strength of legs and beautify the shape of lower limbs. The following is the teaching of spinning fitness skills that I share with you, hoping to help you. 1, keep the upper body 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. When stepping, you should not be skewed or twisted. Science has proved that this is the most effective way to output the strength of both legs. 2. When your hands and back bend naturally and step on the spinning bike, 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 spinning bike. 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. Step on the spinning bike with your front foot. The sole of the spinning bike should be placed in the right position to achieve complete and efficient output, which will increase the speed and stability of the spinning bike. 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 clamping position of the shoes can stably fix the soles of your feet on the pedals to avoid slipping. 4. Keep moving in a circle. The pedaling action will present a cycle. If stepping on the rotating pedal can draw an angle closer to a circle, the pedaling efficiency will be better. With good movements, you can make full use of your physical strength in future training, long-distance rotation or competition. In proportion to the clock, the method of drawing a perfect circle with the pedal is as follows: 1) Step on the pedal of the spinning bike at one o'clock and step down until five o'clock. 2) When the pedal of the spinning bike is located at five o'clock to seven o'clock, the pedal reaches the lowest point, and the foot can be relaxed and lifted, and it is not allowed to step down hard. 3) naturally pull the pedal of the spinning bike back from seven o'clock to one o'clock along the strength of the other foot. Gym spinning has many benefits. Spinning can improve our sports ability and effectively improve our physical fitness. There is a study comparing the physical state changes of male and female college students before and after the 16 week spinning course. The results show that the weight, waist circumference and body fat of both men and women are obviously reduced, and the percentage of body fat is the most obvious, which shows that the fat reduction effect of spinning bike is very significant, and the thigh circumference of women is also reduced by more than 1cm, so female friends can ride spinning bike with confidence. In addition, the indexes related to cardiopulmonary function and exercise endurance have obviously increased, which also shows that rotation can effectively improve athletes' physical fitness to a certain extent. Spinning bike is an exercise bike, not a ladies' car. I have seen many people riding spinning bikes in the gym. The biggest problem is that they are like riding an ordinary lady's car. The design idea of ordinary bicycles is to satisfy the feelings of ordinary people as much as possible. Because quadriceps femoris is the most favorable muscle group in the whole body, ordinary bicycles focus on making quadriceps work together, which can not only make you ride faster and burn more fat, but also make your exercise more endurance in the long run. Spinning bike, how to ride a better ass? If you want to burn fat and ass efficiently, what should the correct riding posture of spinning bike be? Simply put, squats are very similar to hard pulling! The correct riding of rotating bicycle should involve the hips. If you want the hips to exert their strength, you should increase your hip angle. The upper body leans forward, the seat is slightly higher and the grip is slightly lower. In this way, the hip angle formed by the upper body and legs is larger, which is more suitable for gluteus maximus. In addition, don't sit too far in front of your hips, otherwise the joint angle will not change much and the stress will be affected. Sit your hips back a little, the hip joint will change more, and the force of gluteus maximus will be more obvious. In the process of pedaling, not only the legs but also the related muscle groups should exert their strength actively when pressing down. If you only rely on the quadriceps, you will not only have unbalanced strength, but also be more likely to ride thick legs. In the process of trampling, the whole process is exerted. Lean forward! Sit your hips back! Work hard all the way! ;