Use spinning to lose fat and build muscle lines overall

　　Cycling is one of the best tools for overcoming heart problems. More than half of the world's people die from heart disease. Cycling not only compresses blood flow through the movement of the legs and pumps blood back to the heart from the endings of blood vessels, but it actually strengthens capillary tissue at the same time. This is called "incidental circulation." Strengthening blood vessels can protect you from the threat of age and keep you young forever.

　　I don’t know if you have ever seen the work process of a sculptor: a piece of blank must first be chopped roughly to roughly resemble the shape of the target object, and then be carefully carved to make it lifelike in both form and spirit. The same principle applies to weight loss. We need to use aerobic exercise to reduce fat overall, and then use equipment exercise , to develop muscle lines. For overall fat loss, you need to choose an interesting and effective way, such as spinning.

　　fat loss cycling method

 　　Cycling at a moderate speed, generally for more than 40 minutes without stopping, and paying attention to regular breathing, is very effective for fat loss.

　　Intensive cycling

　　First, you are required to ride at 60% of your maximum speed for five to seven minutes, and secondly, you are required to ride at 60% of your maximum speed for five to seven minutes. heart rate Use the watch to observe your pulse rate per minute and keep it within the cardiopulmonary function training range, which can achieve the effect of exercising the cardiovascular system.

　　power cycling

　　That is, riding hard according to different conditions, such as adjusting the gear size when going uphill or uphill (limited to five-speed or ten-speed adjustable bicycles). This method can improve the muscle strength or endurance quality of the legs.

　　intermittent cycling

　　When cycling, first ride at a medium-slow speed for one to two minutes, then ride at 1.5 to 2 times the speed for two minutes, then ride at a medium-slow speed, and then return to fast. Such alternating cycle exercise can improve the trainer's adaptability to aerobic exercise.

　　Core strength cycling method

　　During riding, the buttocks leave the seat but do not stand up straight. At the same time, the core (waist and abdomen) exerts force to control the body's balance. This method can train the strength of the core muscles.

　　Editor's tip:

　　1. Wear professional sports gloves when exercising. First, they are anti-slip. Second, they can protect your hands after falling.

　　2. It is not recommended to train with weights on bicycles. Cycling exercise mainly involves time. If you ride with weights, you may injure your back and lumbar vertebrae.

　　3. Replenish water every 5 to 10 minutes.

　　4. The position of the seat. The person stands on the ground, lifts one leg, and the height of the thigh when parallel to the ground is consistent with the height of the car seat.

　　How many times a week should you ride?

　　Normally, you ride 3-5 times a week, and then ride for 15-20 minutes. Before riding an exercise bike, we might as well spend some time doing warm-up exercises such as stretching our arms, pressing our legs, etc. Of course, after we finish riding, don’t forget to do some relaxation exercises to help relax the muscles. Another thing Siyue wants to say is that when riding an exercise bike, don’t pedal and stop. For example, some friends like to watch TV and read magazines while riding an exercise bike. This will greatly reduce the fitness effect. The most ideal and optimal state of exercise when riding an exercise bike is to get your whole body wet. Although it is a bit tiring, the fitness effect is great and it will make you feel a great sense of accomplishment!