What is the correct way to do a spinning bike

As one of the most effective exercises for weight loss, spinning has been loved by many people. For those who don’t like outdoor sports but want to lose weight, spinning bikes are a very good choice. Especially for white-collar workers who sit in the office for a long time. Trying spinning will allow you to experience different weight loss effects. Let’s talk about it in detail below.

You can go to a large local gym where they have a professional spinning room. You can pay to try it out a few times, learn from the coach, and after getting the correct guidance, you can do the exercise at home. Go online to search for various spinning courses. The most famous course should be the American JOHNNY G's spinning course. Exercise with videos and music. Because the exercise is very intense, you don't have to do it every day. 2-4 times a week is enough. But you need to persist for 40-60 minutes each time. The resistance of a spinning bike can be high or low, simulating exercise in different natural environments. Take it step by step. The front and rear position of the handlebars mainly refers to the flexibility of the rider's waist/back and arm length; the height of the handlebars mainly refers to the bicycle's geometric design for comfort or competition. However, the forward/backward/high/low position of the grip usually varies depending on personal characteristics and there is no fixed formula to follow. It should be said that everyone's waist/back muscle flexibility is different. Everyone's arm length is different. Everyone's upper body proportions are different. Even everyone has different requirements for riding comfort.

Therefore, the height and front-to-back position of the handlebars cannot be calculated using only the rider's body length/arm length as parameters. So how do you adjust the handlebars correctly? Simply put, it is correct as long as it does not cause extra burden to the rider and does not cause sports injuries. Here are two simple examples to illustrate: 1. The handlebars are too high. The handlebars of a spinning bike are too high, so the body's center of gravity naturally leans forward, which seems to make it feel more comfortable. In fact, handlebars that are too high will naturally cause the rider to transfer the weight of the upper body from the abdominal muscles to the handlebars, resulting in a strange riding posture with shrugging shoulders and bending wrists, causing discomfort in the cervical spine, shoulders, elbows, and wrists (carpal tunnel syndrome). In addition, the center of gravity moves too forward and cannot be applied to the abdominal muscles, which is not conducive to intense riding. 2. The length of the top tube and the handlebar is too long. Although no one thinks that a spinning bike will be comfortable to ride if the handlebars are positioned too far forward, in fact, the design of many spinning bikes has limitations, and the handlebars cannot be adjusted back to a comfortable position. If the handlebars are positioned too forward, the length between the top tube and the handlebar is too long, which will overstretch the muscles of the upper body, waist/abdomen, shoulders, arms, and wrists, causing fatigue and not conducive to long-term riding. At this point, the correct riding posture adjustment for the spinning bike has basically been completed.

Therefore, for those who are participating in spinning for the first time, you can set a goal for yourself first, then stick to completing the goal you set, and then slowly increase the intensity according to your actual situation. However, the premise of participating in spinning to lose weight is to grasp the correct method. Only in this way can losing weight no longer be out of reach.