Owner's Manual
16
Train at least three times a week. Appropriate selection of equipment
that can increase thigh muscle strength, side waist and shoulder strength
Practice. Spinning these few body parts required is relatively high, easily injured,
so warm-up exercises for the respective exercise equipment and these parts are
not necessarily be less.
If the aim is to lose weight, must be compatible with some of the exercise
equipment while each practice when nished spinning, should also have a stretch
of some of the sport similar to yoga.
According to the effective muscle and metabolism slow-down exercise instructions,
the most intense exercise Slow down gradually from 5 to 10 minutes. The slow
movement of the elongated body likewise helps to avoid pain when the muscle.
1. Free riding method The so-called free riding method is a kind of riding that does
not limit the time and the intensity of riding
OK. Its main purpose is to relax our nerves, muscles and breathing, which
amounted to relieve physical and mental due to the life, work pressure caused by
Frequency
Slow exercise
Cycling method
First-time users can refer to the following methods to practice:
The rst step: divided into three groups, 10 minutes riding → rest → 10 minutes
riding → rest → 10 minutes riding → rest.
The second step: divided into two groups, 15 minutes riding → rest → 15 minutes
riding→ rest.
Step 3: Divide into two groups, and gradually increase the time of each group,
namely the riding time Starting from 15 minutes, gradually increase to 20 minutes,
25 minutes, 30 minutes.
The fourth step: a complete 45 minutes riding, when fully adapted to be used
by adding resistance and a method to increase the difculty cadence.
EXERCISE Tips
time .
If you want to gradually increase the amount of exercise to strong training, the
heart rate value needs to increase to 70% -85% of the maximum value . This
training can be achieved after increasing the resistance value at a higher exercise
frequency or a longer period.