Classes in this sport are in high demand, due to its powerful fat-burning action. This modality works several specific areas of the body.
Among them are:
- Buttocks.
- Legs and calves.
- High and low abdomen.
- Lower back.
Spinning benefits
Its effects begin to be noticed after 4 weeks of hard training . These classes of exercise bike, perfectly simulate the circuits made by cyclists. They can last from 45 minutes to about an hour.
They are generally with upbeat music and a specialized coach. It can be done by anyone from 10 to 60 years old; It is a cardiovascular exercise that increases metabolism, promoting fat loss .
It will also pay off an intense toning of all the muscles mentioned above, leaving you looking like a magazine body. Finally, we must say that this physical training technique increases endorphin levels , and your lung capacity.
How to practice spinning
If we have convinced you to be a spinning practitioner, in this article, we will give you 4 ways or positions to fully train your abs . Follow these tips and you will have a hard, well-defined abdomen for next summer. You will be the envy of your friends, and you will feel super healthy and athletic.
1. Rest position
This position is quite comfortable and suitable for beginners. In it you will sit with the abdomen contracted performing strong pedaling for 5 minutes. At the end of this period you will last one minute with gentle pedaling.
Remember to always contract your abdominal area. In this way the muscles will be working as if you were doing short sit-ups. Repeat the technique for several minutes until you reach 4 repetitions. Remember to always hold a deep, calm breath.
2. Semi sitting position
In this position you will release your glutes from the seat. Maintaining an upright posture, and with the abdominal area contracted. Once you get into this starting position, begin pedaling, increasing speed rapidly.
This position is busier than the previous one, but you will burn a lot more calories, so it’s worth a try. You must do it for at least 10 minutes, if your arms get tired you can let them rest on the handlebars. Hold deep breaths throughout the process.
3. Spinning in a straight standing position
This is the third of the basic positions of spinning , where the abs are worked. You stand on your bike with your feet and back straight. You place your arms on the front of the bike or the handlebars. Greater strength and endurance are required to do it.
It also requires fast pedaling for 10 minutes or more. Everything will depend on your lung capacity. The greatest force will fall on your abs and legs, the arms will not feel any kind of fatigue.
4. Standing position forward and backward
This will be very similar to the previous one, but with the variation of having your back upright. You will perform a fast pedaling for 5 minutes, performing forward movements in the first phase. Already in the second phase the movements will be backwards. The routine in this position should last a maximum of 15 minutes. Your abs will be worked to the maximum.
Tips for doing this exercise
- Use the right clothing to exercise, it must be comfortable that allows your body to breathe properly.
- Stay hydrated throughout the class.
- Follow the exact instructions given by the coach.
- Avoid chewing gum minutes before or during class. This will fill you with gas and interrupt your spinning session.
- You must stretch your entire body before starting the exercises of this modality. This way you will avoid any cramps or discomfort while training.
- Always keep your abs contracted. This will facilitate the work of this muscle.
- If you are new to this practice, start at a low pace, so your body will get used to it without any type of muscle or bone injury.
- Take a nutritional plan suitable for your goals if you want to lose weight, reduce carbohydrates and sugars. If you want to increase muscle, you must consume more protein throughout the day.
- Give your body the necessary rest. Minimum should be 8 hours of sleep.
- Wear comfortable gloves and shoes so you don’t injure your hands or feet.
- Enjoy this sport with the best attitude you have.