Indoor cycling For example, exercise is not complicated. Weightlifting or calisthenics -You sit, and in essence, there is one basic movement. So how wrong can you go?

rich. If you make a mistake in cycling, there is an important space that can lead to inefficient exercise or injury. We asked the fitness pro and cycling instructors about how to fix or avoid common indoor cycling mistakes.

1. Sit too high or low

The first mistake for many people is not Set the bike correctlyMelanie Melillo, CPT.

Jake Maulin, a co -owner of CPT, said, “The most common mistake that helps riders helps to set up in the past 10 years is that the handlebar is set too high for the seats too low. Florida Naples Cycle Bar. “If the handlebar is too high, the pedal stroke is inefficient for downward operation. If the handlebar is too low, it's hard to breathe. ”

In addition, seats that are too high or low are overrepresented on the spine. kneeBrendan Kirk, PT, DPT, OCS, CSCS, CKTP, Spine and sports medicine In New Jersey Glen Rock.

To set the bike correctly, stand next to it. This guideline:

• The seat is about the height of the hip bones.
• Once you sit down, you can adjust the handle bar and catch it with a light grip while a little bent on your elbows.
• Melillo says that you have to sit in the handlebar to keep the neutral spine.
• The knee should be slightly bent on the bottom of the pedal stroke. Kirk said, “This will allow you to generate more power safely. But keep your knees bent too much. The pedal stroke will be left "short" or unfinished.

2. Riding tension

Another common mistake is to hold the handle bar too tight. Melillo said, “We call it a grip or white knuckle of death. "A lot of tension is applied to the unnecessary hands." Many riders also take tension on the chin and the shoulders go up to the ear.

Instead, according to the following, please release:

• I am nervous and hold the handle bar with a light grip.
• Make sure your shoulders are comfortable.
• Melillo keeps the elbow soft bending and turns it inward.

why? To do a good bike exercise, you need to create the most power as you can. Melillo said, “When the shoulders go up and the elbows come out, they are not in the best position to get the pedal stroke most.

3. Unexpected foot positioning

If you ride a bicycle indoors, your feet Cherry. This is allowed Hamstring muscles Explain to activate when pulling your legs Andrea MetcalfCPT, LEA, certified personal trainer and author of books Naked.

If your feet are facing down, you are working on a calf but offer a short shopping for hamstring. Instead, hold your feet in the pedal. It will allow it quad And as the hamstrings work together, they create a more balanced lower body exercise that activates larger thigh muscles.

4. Set the resistance too low

“We have pedaled with anger because we have seen the rider set the resistance too low, but it does not benefit from exercise. Expands the knee excessivelyMaulin says. Modain: Create a light resistance speed with the starting point. Therefore, it doesn't seem to ride a bicycle, but it feels like a ride.

5. Do not supply or moisturize enough fuel enough

When you do a bicycle, it is better to have a water bottle that touches your arms.

"heart Like indoor cycling, it actually sweats, so replacing the lost fluid Electrolyte If you ride for more than 45 minutes, Melillo says. Sign language Beachbody Performance baggage It helps to reaffirm, replenishes important electrolytes, and can improve endurance while riding.*

Properly supply fuel dictionary- and After exercise enough protein and carbohydrate Support for activity level and fitness goals.

6. Upper body movement integration

It is dangerous to try the upper body movement while riding a fixed bicycle and said, "There is little or no benefit." Absolute endurance Kansas in Manhattan. "When you go up and down on a bicycle that does a kind of upper body exercise while stepping on the pedal, you increase the likelihood of dramatically injuring your back."

The upper body movement also interferes with the effort of pedals, making the exercise less effective and reducing. Calorie burn. Instead, do some things Push -up As part of you Ride post -stretch And cooldown waiting time.

7. Return the burned calories

Maulin said, “We have a rider who is convinced that we can fall into all the sweet things that pizza and the body are craving immediately after the pizza and the body are burned because they have torches. “A little snack is fine, but what the body needs after exercise is protein and hydration. Eat the alcohol immediately You can also cancel many good aspects of exercise. ”

8. Ride a bicycle so often

Too much exercise, constantly exercising to the maximum strength, and does not give enough time to the body. Rest and recover I will do it Damage your efforts.

Melillo said, “It is a trap that ends everything every time you exercise. “Your body must do different exercises Heart rate. A break and recovery period is required. It is necessary as much as necessary for difficult exercise. A moderate exercise that lasts a little longer. ”

9. Narrow the training

“Make sure you are doing Muscle training,,, Core trainingand Stretching Not only ride, ”Melillo says. "All of this supports the best performance in the bicycle."

Stretch for at least 10 minutes Warm -up and cooling To prevent injuries Minimize the pain of the next day.

10. I try to catch Joneses

The cycling class is competitive and can be fun and motivated. But if you run away, you can be injured.

"I usually try to catch a person next to both resistance and speed, but a good resistance to one person's bike can be too many for those next to them." Andrew Blakey, CPTToronto's future fitness director. “Listen to the body and choose a challenging but difficult, so it is not painful. Choose the speed and resistance that is most suitable for you, not the person next to you. ”

11. Do the same exercise

Melillo said, “Everyone can have a favorite class or trainer, but it is the greatest help to try both other and other trainers. “You can learn something from the trainer unless other trainers say. And just because you don't like that endurance or hiit doesn't mean they don't matter. Our bodies are designed to find the most efficient way. So you want to continue to challenge with other physical and mental routines. ”

*This statement was not evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, treat or prevent diseases.