During training on a spinning bike, you can assume 5 positions - two sitting and three standing. Riding in each of these positions has a different effect on the body and has a large impact on the rate of calorie consumption. See how to ride a spinning bike to lose weight as well as to strengthen and shape your legs.

Wspinninghas as many as 5itemsfor riding. Most people who ride a stationary bike at home only take one position - sitting. But during professional spinning classes with an instructor, participants constantly change their body position. Thanks to this, training on a spinning bike is much more effective and allows you to work on various aspects of the figure.

Discover 5 spinning bike positions that will help you lose more weight, improve performance faster and make your legs stronger.

1. Elongated position during spinning (sitting)

The sitting position is usually taken during warm-up. Simulates driving at a moderate pace on flat terrain. It is used to initially warm up the muscles and improve overall condition.

You will burn the most calories when spinning in an elongated position or a running position.

How to take it?Place your hands on the rounded part of the steering wheel (on the sides). Straighten your back, tighten your shoulder blades. Draw your elbows towards you and keep them close to your body. Exercise at a rate of 80-110 revolutions per minute.

2. Shortened position during spinning (sitting)

The shortened position is used during warm-up during a pause in pedaling. Also simulates riding a regular bike on flat terrain.

How to take it?Place your hands on the initial section of the steering wheel (from the inside), straighten your back, pull your shoulders down. Keep your elbows slightly bent. RPM should be 60-80 in this position.

3. Uphill position (standing)

This spinning position simulates an uphill climb on a bicycle. Requires increasing the load so that the pedals give more resistance. It slims and slims the legs well.

How to take it?Place your hands on the outer corners of the steering wheel. Cover it tightly with your hands. Stand on the pedals and, keeping your back straight, move your pelvis all the way back. Buttocks shouldabove the saddle. Pull your shoulder blades back. Drive at 60-80 rpm.

4. Uphill position with arms spread wide (standing)

The position is similar to the previous one, except that the position of the hands changes. The driving pace is also a bit slower.

How to take it?Place your hands on the sides of the steering wheel, where the handle is round. Stand on the pedals and position your body to position 3 as in the manual.

This will be useful to you

How to set up a spinning bike?

Before you start spinning, make sure that your bike is correctly positioned - this is the basis of effective and safe riding.

1. Saddle height

The saddle should be positioned at the height of the hipbone (to check if the height is correct, stand behind the trainer, bend down, put your chest on the saddle and reach with your straightened hand towards the pedals; if your finger is touching the center of the crank, the height of the seat is correct).

2. Distance from the handlebars to the saddle

Bend your elbow at a right angle, touch the seat with the tip of your elbow and point your fingers towards the steering wheel; if the distance between the handlebars and the tip of the saddle is the same as the length of your forearm - the seat has been adjusted accordingly.

3. Handlebar height

This element is the easiest to set - it is enough for the handlebar to be 2-3 cm higher than the saddle.

5. Running position (standing)

In this spinning position, almost all of your body weight should be on your legs. During this positioning of the body, the lower muscles work most intensively. The position is mainly used to strengthen the calf muscles, thighs and buttocks.

How to take it?Rest your hands gently in the middle or on the rounded side parts of the steering wheel. The key is to hold the handle only for balance - almost all of your body weight should be on the pedals. Remember to straighten your back and tighten your shoulder blades. Do not slide your pelvis backwards - it should be in the body axis (upright silhouette). Train at a rate of 80-110 revolutions per minute.

Worth knowing

How to change positions while spinning?

During spinning classes, the change of position is signaled by the instructor himself. Thanks to this, the ride is not monotonous and resembles a real bicycle ride on flat or mountainous terrain.

However, there are no obstacles to use the same method of training yourself, exercising on a stationary bike at home. Thanks to the change of position, riding on the trainer is more interesting and, at the same time, it is more effectivelose kilograms and strengthen muscles, while shaping them.

How to change positions? Start by pedaling while seated, gradually increasing the speed. Then practice by imitating an uphill climb (you need to increase the load). Return to a moderate pace while seated, and then try running. Change your body settings in various ways, alternating sitting and standing positions.

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