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How to use a spinning bike correctly
Basic Info
The correct posture for riding a bicycle, maintaining the correct posture will have a good leg-slimming effect
Applicable: short-distance exercise (10 to 20 minutes)
Purpose: Effectively exercise the waist and back muscles and modify the leg lines.
Applicable: Long-distance riding (riding time is 30 minutes to one hour).
Purpose: Relax the waist and avoid damage to the waist due to long-term riding
Seated:
The upper torso is straight, holding the handrails with both hands, and the waist and abdomen are appropriately tightened.Applicable: short-distance exercise (10 to 20 minutes)
Purpose: Effectively exercise the waist and back muscles and modify the leg lines.
Cross-type:
Cross-type exercise between prone and sitting. Simple sitting riding will increase the burden on the waist. The prone position can be used to adjust and effectively protect the lumbar spine.Prone:
Similar to the posture of off-road bicycles, the forearms rest on the handrails and the waist is relaxed.Applicable: Long-distance riding (riding time is 30 minutes to one hour).
Purpose: Relax the waist and avoid damage to the waist due to long-term riding
As a "fat burning expert", many people choose to ride dynamic bicycles in the gym to exercise and lose weight, but there are also people who worry that riding dynamic bicycles frequently may harm their knees.
In fact, any exercise can cause pressure and wear on the knees. Incorrect cycling posture and excessive exercise can damage the knees.
⭕ In addition, seat settings that are too low or too forward, improper adjustment of resistance, weak core strength, and weak knee strength can also cause knee joint injuries.
⭕ Finally, knee flexion, excessive stepping force, fast cycling speed, prolonged cycling time, or excessive exercise, as well as lack of warm-up and stretching before and after exercise, may all lead to knee joint injuries.
⚠ If you experience knee pain, discomfort, or even swelling after riding a dynamic Bike, you should immediately stop and rest. In severe cases, seek medical attention promptly.
Sitting posture: During exercise, keep the upper body and torso straight, tightly grip the armrests with both hands, and can appropriately lower the waist and abdomen. (Suitable for short distance exercise (about 10-20 minutes), this method can effectively exercise the muscles in the waist and back, as well as modify the lines of the legs.)
Lying down: As the name suggests, it means lying down on a dynamic bicycle, similar to the posture (position) of riding an off-road bicycle. Simply put, it means leaning your forearm against the armrest and allowing your waist to relax. (This exercise method is suitable for long-term cycling exercise (about 30-60 minutes), which can help relax the waist and avoid damage to the waist from long-term exercise.)
Special reminder for the posture of hands and arms, the most important thing is to pay attention to the relaxation of the shoulders, the feeling of inward clamping of arms, and the feeling of hands resting on the handlebars.
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In fact, any exercise can cause pressure and wear on the knees. Incorrect cycling posture and excessive exercise can damage the knees.
So, how do you protect your knees while riding a dynamic Bike?
Does riding a dynamic bike hurt your knee
⭕ Riding a dynamic bike requires the knees to constantly bend and straighten rapidly. The left and right swinging of the upper body during cycling will increase the knee load. Moreover, riding a dynamic bike usually involves pedaling with explosive music and a fast-paced pace, as well as many standing movements while stepping on the pedals.⭕ In addition, seat settings that are too low or too forward, improper adjustment of resistance, weak core strength, and weak knee strength can also cause knee joint injuries.
⭕ Finally, knee flexion, excessive stepping force, fast cycling speed, prolonged cycling time, or excessive exercise, as well as lack of warm-up and stretching before and after exercise, may all lead to knee joint injuries.
⚠ If you experience knee pain, discomfort, or even swelling after riding a dynamic Bike, you should immediately stop and rest. In severe cases, seek medical attention promptly.
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How to protect knees while riding a dynamic Bike
1. Adjust the height of the car seat
A car seat that is too low or too high is not knee friendly. So before cycling, it is important to adjust the seat height to suit oneself, and the seat height should be level with the hip joint. This way, when cycling, can make the knee joints bend and stretch comfortably.2. Warming up and stretching
After adjusting the car seat, it is necessary to first perform a 5-10 minute dynamic warm-up to avoid muscle, cartilage, tendon and other tissue damage caused by sudden force. After cycling, it is important to stretch and relax, especially the hamstrings, gluteus, and quadriceps, to avoid lactic acid accumulation, which can cause muscle soreness and stiffness.3. Correct riding posture
When cycling, tighten your abdomen, lean your body forward slightly, keep your head and back as straight as possible, do not shrug, and extend your arms forward naturally with a slight curve.When stepping, keep your feet parallel to the ground, keep your feet in the center of the pedals, and keep your toes down. During cycling, place your body's center of gravity on your waist and hips, and use your forefoot to step on it with even force. Do not push down too hard, and be careful to bend your legs when stepping on it.
Indoor Magnetic Belt Commercial Spinning Bike
4. Control exercise volume
Excessive exercise intensity can also lead to knee injury. So set the duration and frequency of cycling according to your own situation. It is generally recommended to ride 3-4 times a week for 30-45 minutes each time.5. Enhance leg muscle strength
When not riding a dynamic Bike, you can do some exercises to strengthen your leg muscles to protect your knees, such as squatting against a wall, sitting with your legs extended, and lifting your legs straight and high.6. Wear knee pads
If the knee itself has weak strength or has been injured, it is recommended to wear knee pads to help stabilize and support the knee joint and prevent injury.
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The correct posture for riding a dynamic bicycle
The basic movements can be divided into sitting flat riding, sitting uphill climbing, standing flat riding, and standing uphill climbing,Sitting posture: During exercise, keep the upper body and torso straight, tightly grip the armrests with both hands, and can appropriately lower the waist and abdomen. (Suitable for short distance exercise (about 10-20 minutes), this method can effectively exercise the muscles in the waist and back, as well as modify the lines of the legs.)
Lying down: As the name suggests, it means lying down on a dynamic bicycle, similar to the posture (position) of riding an off-road bicycle. Simply put, it means leaning your forearm against the armrest and allowing your waist to relax. (This exercise method is suitable for long-term cycling exercise (about 30-60 minutes), which can help relax the waist and avoid damage to the waist from long-term exercise.)
Special reminder for the posture of hands and arms, the most important thing is to pay attention to the relaxation of the shoulders, the feeling of inward clamping of arms, and the feeling of hands resting on the handlebars.
LDK sports equipment manufacturer's promotion is in progress: Click to contact us now
