How to improve our Spinning techniques?

It is proven that Spinning has great benefits for our health , both physical and emotional. But for it to be effective and efficient we must have good technique. Otherwise, your benefits will be diminished.

In this post, we are going to give you some tips to improve and get the most out of our spinning sessions at home or in the gym.

Pay attention!

How to sit properly on spinning bikes?

This is one of the most frequent doubts that we have when getting on a spinning bike , especially after the first session and ending up with thousands of shoelaces.

If you are a beginner, we advise you to place the handlebar in a high position so that the distance with your arms is comfortable. This will make the training more comfortable for the first few days. As you progress and gain more practice and flexibility, you can gradually lower the handlebar, placing it lower and lower until you reach almost level with the saddle itself. The latter would be the ideal position to practice spinning, but it usually takes about four weeks to get here.

Therefore, do not be discouraged, because in the end you will see that the efforts and discomfort - of the first workouts - will begin to pay off. In a short time, you will see that it no longer hurts, and spinning will become your favorite sport that you will not be able to spend much time without practicing. You will find it very funny!

What posture is appropriate when sitting on the spinning bike?

To carry out our workouts, properly, on the semi-professional spinning bike for home , we must place our feet correctly on the pedals, making sure that they are well attached.

The distance that must be to the ground must be the ideal one so that it allows us to fully stretch our legs when moving the pedals.

The handlebar should only be used as a point of support and, to maintain balance, we must try not to place anything on top of it. And as a tip: the shoulders should be as relaxed as possible to prevent annoying neck pain.

Proper movement

If we make an excessive movement of the upper body, it does not mean that we are doing more work. On the contrary, it could end up causing back pain.

What would be the proper way? The correct thing is to carry a movement, of this part of the body, in proportion to the rhythm of the feet, even allowing you to swing, from one side to the other, simulating that you are going on a real road. If you are going to do a high resistance exercise, such as climbing a hill, keep your body leaning forward a little while you focus on using the hamstring muscles (biceps femoris, semitendinosus, semimembranosus); corresponds to the muscles that go from the lower part of the buttock to the knee.

Pedaling techniques

These are some pedaling techniques to practice spinning on our indoor spinning bikes for home .

If you are going to perform an exercise that forces you to increase speed, the correct posture would be to maintain an advanced position of the body, standing, and trying to keep the upper part of the body balanced by tensing the abdominal muscles.

If you want to simulate a climb, climb or climbing , we advise you to remain seated on the spinning bike and use your lower abs to push your butt off the back of the saddle. In this way, you force yourself to go up. It is important that you try to keep your back straight parallel to the ground.

These are some of the many techniques that we can practice and alternate to make our fitness training more enjoyable and fun.