Aprenda a regular la bicicleta de spinning

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El spinning es un deporte que combina entusiasmo, energía, música y diversión y se ha convertido recientemente en el hobby de muchas personas. Si, como ellos, queremos especializarnos en esta actividad deportiva tan beneficiosa, es imprescindible aprender lo básico sobre cómo regular la bicicleta de spinning .

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El primer punto a considerar es que mantener una postura correcta durante toda la sesión de ciclismo en interiores es vital para evitar el dolor de espalda y cuello.

Además, como consejo adicional, un buen calentamiento nos ayudará a deshacernos de las lesiones típicas de bicicleta , tan incómodas y que pueden reducir nuestro progreso.

Aunque el ritmo y la intensidad varían durante el ejercicio, parece claro que el estímulo es repetitivo, por lo que una bicicleta mal ajustada se convierte en una mala postura que daña tu salud.

Lo normal es que el instructor no tenga problemas para ayudarnos a regular la bici de spinning ; sin embargo, puede ocurrir que un gran número de ciclistas que frecuentan la sala no nos permita prestarle mucha atención. Por lo tanto, nunca se puede tener demasiado conocimiento básico sobre cómo ajustar el dispositivo.

¿Cómo, entonces, regular la motocicleta giratoria? Nosotros tenemos que considerar estos aspectos:

Posición del pie

Debemos asegurarnos de que la parte central del pie (la parte debajo de los dedos) esté alineada dentro del reposapiés , antes de ajustar las correas.

Mira también:   ¿Cuál es el mejor ejercicio para mejorar el estado físico cardiovascular?

Esta parte es la más firme y ancha de nuestro pie y por lo tanto esta será la forma más cómoda y eficiente de colocar los extremos inferiores en los pedales.

Altura del asiento

Una vez que los pies están ajustados, el asiento es lo siguiente que debemos ajustar. Al estar de pie junto a la bicicleta , la altura del asiento debe ser la misma que la del hueso de la cadera.

Después de hacer este primer ajuste, nos subimos a la bicicleta y debemos asegurarnos de que cuando los pedales están en el punto más bajo, la pierna está extendida, pero con la rodilla ligeramente doblada.

En cuanto a la inclinación del asiento , siempre debe estar colocada paralela al suelo ; porque si ponemos la punta hacia abajo corremos el riesgo de resbalar durante la lección; si la punta se eleva demasiado, podemos resultar heridos.

Altura del manillar

El manillar debe estar a la misma altura que el asiento o, como máximo, un poco más alto . Este «un poco más alto» significa «unos pocos centímetros» , no es que lo pongamos a la altura de nuestros hombros.

Si tenemos el manillar demasiado alto , mantendremos los hombros contraídos durante toda la sesión, la espalda mal posicionada y probablemente tendremos molestias en la región cervical .

Ajuste horizontal del asiento

O, como se le llama comúnmente, «ajuste total de la parte trasera», se ajusta idealmente colocando las patas ya fijadas a los pedales paralelas al suelo (en el medio de la carrera). En este punto, la rodilla de la pierna delantera debe coincidir con el eje del mismo pedal.

Mira también:   Entrenamiento cardiovascular: HIIT versus LISS

Ajuste horizontal del manillar

Obviamente, podemos poner el manillar más adelante o más atrás. Lo ideal es que la distancia entre la punta del asiento y la base del manillar sea la misma que la del antebrazo , incluidos los dedos.

También podemos colocarlo dos o tres centímetros por delante. Debemos tener en cuenta especialmente si, después de subir a la bicicleta, nuestros hombros están relajados y si nuestros codos se mantienen flexionados .

Ahora sabemos cómo regular la motocicleta giratoria…

Siguiendo estos sencillos consejos, lograremos comodidad y seguridad que nos ayudará a hacer un mejor ejercicio, conseguir un mejor rendimiento en el entrenamiento y evitar lesiones y posibles dolores musculares.

En la medida de lo posible, intente pedir ayuda al instructor para ajustar su bicicleta a spinning ;si esto no es posible, puede hacerlo siguiendo este artículo.

¿Cuáles son los beneficios de girar para los que hacen ejercicio? ¿Quién nunca tuvo una bicicleta cuando era niño? Hoy hablaremos de los beneficios del ciclismo en el gimnasio: los beneficios del spinning. Leer más «

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