Flywheel weight loss is popular! Correct riding to prevent knee injuries

[Key Points]: On hot days, people begin to shift the weight loss battlefield from outdoors to indoors. When you walk into a gym, you will find that many people are doing a certain exercise - the flywheel. Flywheels are effective in burning fat, so they are called "weight loss killers", but flywheels can easily cause knee injuries. So how can you ride a flywheel to improve fat burning efficiency without hurting your body?

The flywheel combines music and visual effects, and is popular among people because riding a flywheel is easy and has good fitness effects. In addition, the flywheel is also a powerful fat-reducing exercise, which is very suitable for dieters without fitness foundation.

The weight loss effect of flywheel

The flywheel has a significant fat burning effect and is known as the "weight loss killer" and "fat killer". Riding a flywheel is equivalent to being in an aerobic exercise state. After 30 minutes of exercise, the body begins to consume fat to provide energy for the body. One class (about 45 minutes) will consume about 500 calories. In addition, regular flywheel exercise will improve people's ability to absorb and utilize oxygen and speed up the body's metabolism. The increase in metabolism will speed up the decomposition of fat and achieve the goal of weight loss.

A study on flywheel exercise for male and female college students showed that flywheel plays an important role in human body shape. The study compared the body shape of 15 college students after 16 weeks of flywheel exercise. After doing flywheel exercise, college students' thigh circumference and waist circumference became smaller. The thigh circumference decreased by about 3 cm. This shows that people's concerns about their legs getting thicker from riding a freewheel are completely unnecessary. An important reference for understanding whether a person has lost weight is body fat percentage. In this study, the body fat percentage of female students decreased by about 4%, and the body fat percentage of male college students decreased by about 3%.

The correct way to ride a flywheel

Flywheels are effective for weight loss, but they can easily cause damage to the knees. Incorrect riding method is a major cause of injury. To avoid injury and improve weight loss efficiency, you must master the correct method of riding a flywheel. First of all, there are a few key points to note about the overall posture.

①Lean your body slightly forward.

②Stretch your arms straight.

③Tighten your abdomen and use abdominal breathing method.

④ Keep your legs parallel to the crossbar of the bike, and do not turn your feet outward. Keep the knee and hip joints coordinated.

Next is the leg movement. The flywheel includes four consecutive actions: stepping, pulling, lifting and pushing. First, push the sole of the foot downward, then retract the calf and pull it back, then lift it upward, and finally push it forward, so that you can complete one circle of pedaling. Pedaling in this rhythmic way not only saves energy but also increases speed.

Also, pay attention to the speed at which you ride the flywheel. For some friends who are just starting to use flywheels, the editor recommends not to go fast at the beginning, but to find a frequency that suits them first and then increase the amount of exercise. Generally speaking, the pedaling frequency of an average person is around 60 to 80 times per minute. The cycling time should not be too long, 45 to 60 minutes is enough.

Flywheel weight loss riding style

If you stick to the same riding method regularly, the parts of your body that are exercised will be relatively fixed. If you want to get a fuller workout from riding a flywheel, you can try new tricks after mastering the basics.

1. Alternately pedal up and down with your feet. Riding a bike as if you were walking uphill is like walking in space. This action is a great way to exercise the quadriceps on the front of your thigh.

2. Parallel 360-degree circular pedaling with both feet at the same time. Set the bicycle's "function conversion lever" to multi and start multi-functional pedaling. Keep your feet in the same direction and pedal in a circle at the same time. This will fully exercise the hamstrings and lower abdominal muscles on the back of the thighs.

3. Rest one foot while the other foot pedals up and down. This can specifically train the muscles on one side of the waist.

Source: 39 Health Network www.39.net

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