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 😉.
Very soon I will publish very effective techniques to obtain amazing results. My spinning students have seen it !
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.
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.
What clothes and what equipment is necessary for training?
In most cases, instructors recommend cotton shorts and socks, as they are good for absorbing perspiration from the skin itself, while wearing rigid shoes (preferably T-shirts).