动感单车 教程 -谈谈SPINNING动感单车的注意事项(四)

谈谈SPINNING动感单车的注意事项（四）还是安全方面的注意事项。一、不要做上半身动作，多余

Excessiveupperbodymovement,includingcrunches,pushupsandexcessiveside-tosideleaningisnotonlyinefficient,itcanthrowoffyourbalanceandpossiblystrainyourback.Ifyouwanttobuild-upperbodystrength,dedicatetimetotheseexercisesinaseparatestrengthbuildingsession—offthebike.上半身多余的动作，包括仰卧起坐、俯卧撑、左右摇摆，都可能让你容易摔倒或是背部受伤。如果你想锻炼上半身，花点时间单独去弄，别在车上做。二、不要三把位坐姿骑行

RidingseatedinHandPosition3mightseemperfectlyharmless,particularlysinceelitecyclistsrideinasimilarpositionusingaerobars.Sincetriathleteshavecustomfittedbikeswithshortertoptubes,theycanstretchintothispositioncomfortably.OntheSpinner®bike,thishyper-flexedpositionmaystrainthebackandcanbeuncomfortable,particularlyforshorterindividuals.因为专业骑手大都俯身骑行，所以用三把位坐姿骑行看起来好像一点害处都没有。其实专业选手的车把是经过专业调整，所以他们可以达到合适的姿势。而动感单车是标配的，对于多数个子不高的人来说，过分的压低俯身是不舒服的，可能拉伤背部。三、不要做上下蹲动作

Isolatingthelowerbodywhilepedalingmightfeellikeagreatexerciseforthequadriceps,butitcanplaceunduestrainonthekneesandspine.Instead,tryahillclimbinHandPosition2.站在踏板上作上下蹲的动作，看起来好像对锻炼大腿四头肌特别有效，其实它对膝盖和腰椎都有伤害。如果想锻炼四头肌，二把位爬坡吧。四、不要倒骑

Donotpedalbackwardsorwithonefootoutofthetoecageorcleat.Pedalingwithonelegisanadvanceddrillthatelitecyclistspracticeontrainers—notfixed-gearbikesliketheSpinnerbike.OnaSpinnerbike,thesedrillshaveabsolutelynobenefit,sincemusclesworkthesameandburnequalnumbersofcaloriespedalingforwardandbackward.不要倒骑或是一只脚骑。专业骑手有一种运动方法是一只脚骑，但那是在专业的车上不是动感单车。在单车上这些动作毫无益处。前骑和倒骑所花费得热量和锻炼的肌肉没有什么区别。五、骑姿变换不要急

Jumpsareeffectiveandchallenging,butwhenthey’reperformedtoofast,theydon’tdoanygood.SincethefocusofJumpsistocreatesmoothtransitionsbetweenseatedandstandingpositions,thekeyisproperspeed.IfJumpsareperformedtooquickly,theexerciseisineffective.变换姿势是有好处的，但是如果动得太快就无益了。因为换姿的注重坐姿和站姿的平滑过渡，速度是关键。如果跳的太快，无益。六、不要盲目追求速度

RidingathighcadencewithoutresistanceisineffectiveonaSpinnerbike.Instead,rideat110RPMorless.Ifyoubegintobounceinthesaddle,increasetheresistance.Ridingataconsistentpacewithgoodresistancedevelopspower,strengthandendurance.无阻力高速是无益的，一般转速不要超过110RPM。如果骑行中感觉脚蹬阻力太明显，减小。以合适的阻力平缓的骑行才是锻炼肌肉和耐力的好方法。七、不要车上做危险拉伸动作

Stretchingcanbeasimportantastherideitselfandit’sbestdoneoffthebike.Stretchingseatedwithoneleguponthebikeorstandingwithonelegonthehandlebarscandomoreharmthangood.It’seasytoaccidentallyslipoutofpedals,orworse—offthesaddle.Allowyourbodytimetocooldownanddedicatetimeto

stretchingoffthebike.Youworkedhard;youdeserveit!拉伸和骑行本身一样重要！但是它最好是下车后做。坐在车上把腿搭在车把上，或是站在脚蹬子上把腿搭在车把上，都是很危险的，容易发