No.1 The upper body should remain stable
When riding a spinning gym bike, the upper body should focus on the core muscles, with the thighs and buttocks as the center of gravity, to maintain stability, and should not be skewed or twisted when pedaling. Science has proven that this is the most effective way to get power out of your legs.
No.2 Natural flexion of hands and back
When riding a spinning gym bike, the back should be naturally bent forward, not stiff. If the low back continues to maintain poor posture, it may cause low back pain in the long run. In addition, usually do more back stretches to increase flexibility and stability, which will help your performance on the bike. At the same time, the arms should also be in a naturally bent position when riding. If the hands or shoulders are stiff and exerting force when riding, it may cause pain due to improper force on the wrists and elbows, and the arm posture will also affect the angle of the back bend.
When exercising outdoor cycling, some people may try to lift their necks up in order to pay attention to the road conditions in front of them while riding, resulting in excessive stress on the shoulders and necks, resulting in muscle tension and soreness. You should relax your shoulders and neck, keep the angle of view in front of the front wheel, and use the corner of your eye to observe the road ahead.
No.3 Pedal with forefoot
The soles of the feet should be placed in the correct position to achieve complete and efficient output, which in turn increases the speed and stability of the bike. The correct method is to step on the largest area of the sole of the foot behind the toes on the inner side of the pedal, and step on the sole of the forefoot instead of the arch of the foot. In this way, the main muscles around the thigh can be used correctly. If you wear professional cycling shoes, the clips of the shoes can stably fix the soles of the feet on the pedals to avoid sliding.
No.4 Maintain a circular motion
The action of pedaling will present a circular cycle. If you press the pedal to draw an angle that is closer to a circle, the efficiency of pedaling will be better. With good movements, you can effectively use your physical strength in future training, long-distance cycling or competitions. Here's how to draw a perfect circle with a pedal using the clock as a scale.
Step on the pedal at one o'clock and press down to five o'clock.
When the pedal is in the direction from 5 o'clock to 7 o'clock, the pedal is at the lowest position, and the foot can be relaxed and lifted up, do not press down forcefully.
Follow the force of the other foot to naturally bring the pedal back from the seven o'clock position to the one o'clock position.
The above action is a perfect circle. If it is an oval shape, it will make the cyclist's hips move on the seat cushion, which is not conducive to stability and physical exertion. This can be caused by the seat position being too high or too low, and the legs need to be stretched or flexed too much, or by pressing down too deeply and still applying force when the pedals reach the five o'clock position.
