Good riding posture on a Spin® bike. Improving upper body cycling position.
Вставка
- Опубліковано 19 лип 2018
- To get the most out of your next cycling class, it’s imperative to pay attention to your form throughout the ride, especially your posture. Studio SWEAT onDemand founder, Cat Kom, and her favorite sidekick and trainer, Bethany, are here to give you some posture pointers so that next time you get on that bike, your body is suited for the ride!
Tip 1: Make sure you're on the widest part of the saddle (seat). If your butt is sore or feeling uncomfortable after your cycling class, it might have to do with incorrect positioning on the saddle. Next time you ride, make sure to place that tush on the widest part of the saddle, while hinging forward from your hip line, aligning your knees with your hips and feet. Consider this the most important tip since if you don’t have the proper positioning, all other body components will fall out of line and hinder your comfort during and after the workout. And when we say comfort, don't think that means your comfort zone. We want you out of that!
Tip 2: Straighten that Spine. When it comes to your back, the spine should ALWAYS be fairly straight. Stay mindful and avoid rounding or hunching the back. Quasimodo is a no no! To get there, make sure your handlebars are an inch or 2 higher than your seat, your seat height allows your leg to fully extend without locking out, and the fore/aft position of your seat is set so that when your pedals are equal distance from the ground, you find your front knee right over the top of your shoelaces. Oh, and remember tip 1!
Tip 3: Relax Your Arms & Shoulders. You want slightly bent elbows during your ride, and keep them in line with your wrists and knees. Never lock out those elbows (Cat calls this going all chihuahua), and no flaring out those elbows (they should point more back and down). Granted, elbows and wrists get tired throughout an intense cycling session, but learn to avoid placing unnecessary strain on them by letting your shoulders roll slightly forward in a relaxed position, while keeping your chest lifted.
Tip 4: To Tuck or Not to Tuck. For those who started cycling on the road, we all know you’re a huge fan of the tuck position. Although the position may appear to be similar, some tips are necessary to perfect the ideal form in an indoor cycling class. Make sure to backup a little further than usual on the seat to really flatten out your back, and take it down one elbow at a time in order to keep those lungs wide open. This is in addition to Tips 1, 2, and 3. Can't leave those out.
We’ve all had those moments where our elbows are out, our back isn’t completely straight, or we’re hanging onto the bike like our life depends on it, but with the proper information and setup, you'll perfect that next cycling workout with ease since now you know exactly how to sit when Spinning®! If you’re still feeling unsure about your upper body position while cycling, just ask your instructor for some assistance before your class.
Watch the video in full for reference when it comes to bike posture, and for more trainer tips, check out www.studiosweatondemand.com/!
Want more from Studio SWEAT onDemand? Get a FREE TRIAL today at bit.ly/2TR2HYf!
There’s also more where this came from, see all of our Free UA-cam classes (and some special UA-cam only offers) on our user-friendly UA-cam Free Trial Classes Dashboard! Just visit bit.ly/2ZmBdN2 today! - Спорт
We tackled assembling the bike as a family project. ua-cam.com/users/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
I keep that 'don't fight the bike' comment in my mind when riding. It's helpful in keeping relaxed and good form.
Great vid. Been suffering from lower back pains, this helped me. Thx.
Glad this helped!
This was very helpful - thank you ladies! :)
Glad it was helpful! 😍💪 If you loved this video, access more workouts and tips FREE for 7 Days! bit.ly/2ZmBdN2 or join our $4.99/month UA-cam SWEAT Junkie membership to get 40+ bonus SSoD full-length fitness classes. Join us! ua-cam.com/channels/HD2b6aFl04u6E-xuEtPpzg.htmljoin
Thank you!!!! Years ago, I had an instructor who would look at me and tighten arms as a reminder. I'm glad I saw this...how many times have I gotten tendinitis?
I've learnt so much from your videos! Ive become serious about indoor cycling and your videos have helped me loads. Every time i watch one of your vids i learn something new!
Awesome! Glad we can help!
Thank you!!!
very good explanation ! lets ride !
What about the actual process of spinning. Heels down? Knees in? Do you focus on pushing down or pulling up? Is it beneficial to spin backwards? Equestrian here so I’m trying to work on proper technique to prevent injury. Thanks so much! Love Studio Sweat!
So true about relaxing the upper body. The elbow stuff mentioned will cause bad lower back pain.
Flat bAck is the key... Elbows and shoulders relax... Thanks 👍
You're welcome!
Nothing on seat height??
Hi John, we go into details of proper bike setup here: ua-cam.com/video/csNeUKYBW0E/v-deo.html
When I first begun biking, I went to bike for like 5kms and I could not feel my balls and my penis. I was in between laughing and worried.
I purchased a spinning bike but had to send it back bcuz it was too uncomfortable for me. I’m only 5’ tall and my arms were always straight,the seat couldn’t be moved any more forward and the handle bars couldn’t go any higher 😩😩😩 i really loved doing the spinning videos but it was way too uncomfortable. I wish they made spinning bikes for short people but they don’t 😩😩😩
Sorry to hear that! We recommend this bike if you're still trying out bikes: www.studiosweatondemand.com/bike-bundle-set/
Kind of a long video that could have covered a lot more in that time imo