Check out this short video before doing our classes. Technique 2 and 2: We lower the upper trunk 2 times down and 2 times up Technique 4 and 4: We lower the upper trunk 4 times down and 4 times up Technique 2 and 1: We lower the upper trunk 2 times down and 1 times up fast Technique 3 and 1: We lower the upper trunk 3 times down and 1 times up fast Technique to one side and the other side: We move the body to one side and to the other side Low, Block, Up Technique: We lower the trunk for 1 time, we block legs moving slowly for 1 time and we go up one time, we recover one time and we start again Push-up technique: very carefully, we flex the body a little on the bike Lower and Raise Technique: We lower the body for a time and go up for a time 4SIT 4UPS Technique: We sit 4 times and go up 4 times Technique 2SITs 2 UPS: We sit 2 times and go up 2 times Seated Plain Technique: We pedal to the rhythm of the music 110-120 RPM maximum Sprints Technique: We accelerate for 8 times or the time indicated by the graph. Seated Climbing Technique: We pedal seated for the time indicated by the graph with the appropriate resistance Standing Climbing Technique: Pedal standing for the time indicated on the graph with the appropriate resistance Agile Climbing Technique: Pedaling standing for the time indicated by the graph with the appropriate resistance, it is usually 70-80Watts Technique Pedaling stuck: Pedaling at 70-80RPM stalling the movement with little resistance 50-60Watts
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In this section I want to share with you my tips and practical advice that I have acquired throughout my experience as a specialist monitor in spinning by Trotting. Apply these techniques that I will publish every week on the blog, and I assure you that radical changes will not take long to appear 😉.
#3. Forgotten secrets to lose weight in 14 days
Very soon I will publish very effective techniques to obtain amazing results. My spinning students have seen it !
#2. More specific aspects:
We go into the specific techniques of cycling, pedaling with technique is not only making the pedals turn, a good student and a spinning teacher have to know that we have several ways of pedaling.
We could say that there is a basic form of pedaling, or natural form, in which only the pedal that is above is pushed down and with the foot that is touching. The other foot that is on the pedal that is down does not act and lets the force of the other foot lift your pedal. But this form has a very big drawback for spinning practitioners, we considerably reduce muscle work. Since only the muscles that push towards (quadriceps) act, leaving the rest of the leg muscles without acting.
For cyclists this is an important issue since they can only get 70% of the force in this way (pushing only down), for those who do spinning it is not a matter of buying time but of winning and distributing the work muscular.
As its name suggests, it consists in doing, rather, in trying to make a round movement with the feet, constantly using the strength of our legs and without leaving dead spots.
If we imagine that our foot is the needle of a clock, we have to do the following to perform a correct round pedaling:
From one to five: we push down hard… From five to seven: we pull back. From seven to eleven o’clock: we pull up. From eleven to one: we push forward
Bottom line : First I push down, then back, then I pull up and end up pushing forward. And repeat again.
Piston pedaling is when sitting on the bike, the tip of the foot is pushed forward on the heel to exert a greater percentage of force on the crank during the downward movement. Making the backward movement the upward movement and the forward movement in the secondary plane. But not in a total neutral as would be the pedaling in roll or pedaling in piston of foot.
#1. General features:
It can be carried out by people of all ages , and within this same activity we find a wide range of different exercises, so both physical activity and fun are guaranteed.
Spinning is considered a “non-impact” sport , which means that there is no physical risk in its practice, an issue that among other aspects allows many people to be able to do it regardless of their age.
Of course, for the possible pain that may arise after the first workouts, it is recommended to use short cycling pads, or even some type of relaxing gel.
Regarding what we can take, it is a good option to get anti-dehydration drinks, which will allow us to level the level of water lost and thus avoid decompensation.
Are you interested in a specific topic? ¿ Thinning , Toning …? Leave me a comment below and I’ll get back to you as quickly as possible.