1. Adjust the bike
Seat adjustment: The seat is at hip height.
If you are worried that it is too high and you feel unsafe, you can adjust it slightly lower by one knuckle.
Handlebar adjustment: The handlebar is at waist height.
The handlebar should not exceed the height of a fist from the seat.
The lower the handlebar, the lower the center of gravity will be when riding.
Front and rear adjustment: The front of the seat should be close to an arm's length.
Confirmation before getting on the bike: The knees should be slightly bent when riding. Just bend slightly. If the legs are completely straight, the seat height needs to be lowered.
2. Riding a bike is not like riding a horse.
It is easy to lose the center of gravity when rushing left and right and bumping up and down.
If the left and right movements are too large, the lumbar spine will not be able to bear it; ups and downs can easily hurt the knees.
3. The resistance of the wheel cannot be adjusted to zero.
Because in this case, the inertia is extremely large, and the feet can easily be sprained by the wheels as soon as they relax.
4. Too fancy movements are inefficient and risky for training effects and improving cardiopulmonary function.
1. When doing spinning bike training, it is best to do it under the guidance of a coach.
It is forbidden to ride with one hand or let go of both hands when exercising alone, because it is injured in high-intensity riding or standing, jumping, etc.
2. When riding, make sure that both feet are parallel to the ground during pedaling, and the soles of the feet are in the middle of the pedals.
Do not pedal backwards to avoid injuries after the pedals are loose.
3. When riding a spinning bike, increase the resistance in time with the intensity of the exercise.
Pedaling without resistance is not only a waste of exercise time, but also pedaling without resistance at high speeds can cause sports injuries.
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