Incorrect use and correction of spinning bikes

Mistake 1: The seat is adjusted too low, it will put too much pressure on the knee, and the knee joint has a great risk of damage

Solution: Stand upright next to your bicycle and adjust the seat to your hip position. When you ride with the pedal at the lowest point, the knee joint has a slight curvature. If it is adjusted too high, it is not conducive to exert force.

Mistake 2: The seat is too close to the handle. If the seat is very close to the handle, then the distance between the body and the handle is also very short, which forces the knee joint forward and also puts pressure on the knee joint.

Solution: Sitting on a seat, when the two pedals are at the same distance from the ground, the front knee should not exceed the toes, but you can't sit too late. Is it right to exercise? It is recommended that in general, when the two pedals are at the same distance from the ground , The angle between the calf of the front leg and the instep is no more than 90 degrees.

Mistake 3: The height of the handle is not enough, it will have a bad effect on your spine, especially the cervical and lumbar spine.

solve:

Under normal circumstances, after adjusting the seat, adjust the handle to the height of the seat; if you have a big belly or you are pregnant, you need to adjust the height of the handle higher to prevent the discomfort caused by squeezing the abdomen. Also note two points:

Mistake 4: No resistance, because spinning bikes are different from usual bicycles. The wheels in spinning bikes are very heavy, so the inertia is very large. If you can't control the force of rotation, it is likely to cause unnecessary injuries.

Solution: It's very simple. Add some resistance according to your leg strength. Is your fitness right? Use the brakes reasonably. Don't try to use the strength of your legs to stop the crazy spinning iron wheel.

Keep your back as straight as possible, especially for obese people and those with weaker cores. If you use it improperly, it may hurt your lumbar spine. Those who ride bicycles with backache should pay special attention to whether the back is straight and whether the downward force is applied to the waist. (Appropriate use of abdominal strength support), usually pay more attention to core training.

Don't put all your body weight on your two arms, but on your two legs.

Mistake 5: Don't fix your feet on the pedals, which is closely related to the previous error. If you don't fix your feet, coupled with the inertia of the iron wheel, your feet are easy to step on and cause danger.

Solution: Check whether the pedals of the bicycle are intact and the fixing sleeves are intact, put your feet in, fasten them firmly, and check whether there is sliding. If the bicycle has pedal damage or fixed sleeve damage, is it right to exercise? It is strongly recommended to immediately switch to another bicycle with no problems.