4 basic postures for spinning

• April 24, 2024

There are four basic postures in the practice of spinning and different variants, in each position you work in different ways, with different intensities and although they are practically the same muscle groups , they do not fall on the same percentage of effort .

The variation in postures , conjugated with the changes of rhythm , the frequency of pedaling and the resistance that is put into the movement, results in the possibilities of making entertaining, effective and varied spinning classes. This really is spinning, since aerobic work in a stationary bicycle It has been around for many years. It was looking for a more entertaining way to make this aerobic gymnastics , it was then that they put him music to adjust the exercise; It was then that spinning was born.

With the postural changes what is intended is to use to a greater or lesser extent is the body weight ; that is to say your dough and the gravity . When using these elements we have to adapt the positions to our anatomy , so to have an overweight person pedal up will never be advisable.

Seated

It's the basic posture, in which you're sitting in the seat and you do the pedaling with the strength of the muscles of the legs and of the hip . It is important to have the back recipe .

Semi Sitting

Maintaining the previous position but without buttocks touch the seat, lightly in the air and part of the strength to hold the posture falls on the arms. Just as gravity will help you when it comes to overcoming a greater resistance , but as part of the weight In the upward movement, this posture is more tired than the previous one.

Just as it will be difficult to get a pedaling frequency higher than sitting. This and the rest of the positions in which you are not on the seat, you have the option of putting or not putting your elbows on the handlebar. If you put them, part of your weight will be supported by the arms doing more easy pedaling .

Standing straight

In this you are standing, with your back straight and perpendicular to the ground. Your arms hold the handlebar, but little force falls on them. This is the position in which more strength of resistance you can overcome, also the most tired and of course you will not get a high frequency for a long time.

Standing forward

Although you are standing, the weight is supported by the handlebars through the arms, this inclined posture allows you to make a lot of strength. But it can change a lot depending on how you hold on to make more strength in the pedals or to support part of the weight and that this does not fall on your legs.

Source: Spinning-Fitness

Video Medicine: Good riding posture on a Spin® bike. Improving upper body cycling position. (April 2024).