You are going to do an intensive aerobic exercise of about 40-50 minutes and before starting the session it is important to adjust the machine to your own circumstances. Learn how to adjust your Spinning bike to get the most out of every workout while avoiding the risk of injury. Too easy!
The spinning bike is one of the most in-demand equipment in any gym’s gym as it allows you to burn a large number of calories in a dynamic and entertaining exercise that allows you to get in shape to the beat of music. Don’t make the mistake of starting pedaling without doing some simple checks. One of the best indications for a spinning class is to adjust precisely the Spinning bike on your physical characteristics and training pace.
3 keys to control a spinning bike
If you’re starting out with this sport, it’s worth asking the monitor or coach for advice, but you can adjust your spinning bike yourself knowing that you have to focus on the three main elements: the saddle, pedals and handlebars.
1. Height and position of the saddle
Finding the correct height and saddle position is essential so that you can feel comfortable exercising and get through the time it takes for the workout to get you the results you expect. Determining the height of the spinning bike is very easy. Stand next to the bike and check that the saddle is just at the height of the highest point of your hipbone. That is the ideal height at which you can pedal at your leisure. Also, make sure the saddle is straight, without pointing to the ground (you could slide out) or the ceiling (your lumbar muscles would suffer).
2. Your foot on the pedal
Once the ideal saddle height has been determined, get on the bike to make sure that the relationship between the saddle and the pedals is correct. Your foot should not move while you are pedaling. You have to support him on the pedal by pushing hard on the widest part (behind the fingers). In addition, the foot should be properly secured with cleats or with the corresponding fasteners that you also need to adjust to your measurements.
While sitting on the saddle and with your feet on the pedals, check the knee of the leg in front of you fits exactly to your fulcrum on the pedal. If this is not the case and you see that your knee is too far forward or backward, you will have to move the saddle slightly forward or backward.
3. The steering wheel
It is the third key element to avoid class run errors and the correct setting of a spinning bike. The handlebars should be at the same height as the saddle or, if it is more comfortable, slightly higher. If you have to lift it, only do it a few inches because lifting it too much forces the posture of your shoulders.
Why is it so important to adjust the settings of your spinning bike?
With a little practice adjusting the Spinning bike takes a few seconds. These machines have levers so you can adjust the handlebars and saddle to your needs with a simple “click”.
This is important because a a good fit of your Spinning bike will Make sure to complete the 45-minute session without any problems, maintaining the correct posture at all times so that you can achieve your best performance.
Customize it elements of the Spinning bike can be made to your own dimensions avoid common injuries in this sport, such as tendonitis or lumbar overload, often caused by wearing the saddle too high, or pain behind the knee, which often occurs when that saddle is lower than hip height.
Take care of your joints and focus on each session by spending a few seconds before achieving anything the perfect fit for your spinning bike.
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