動(dòng)感單車(chē) 教程 -談?wù)凷PINNING動(dòng)感單車(chē)的注意事項(xiàng)(四)

談?wù)凷PINNING動(dòng)感單車(chē)的注意事項(xiàng)（四）還是安全方面的注意事項(xiàng)。一、不要做上半身動(dòng)作，多余

Excessiveupperbodymovement,includingcrunches,pushupsandexcessiveside-tosideleaningisnotonlyinefficient,itcanthrowoffyourbalanceandpossiblystrainyourback.Ifyouwanttobuild-upperbodystrength,dedicatetimetotheseexercisesinaseparatestrengthbuildingsession—offthebike.上半身多余的動(dòng)作，包括仰臥起坐、俯臥撐、左右搖擺，都可能讓你容易摔倒或是背部受傷。如果你想鍛煉上半身，花點(diǎn)時(shí)間單獨(dú)去弄，別在車(chē)上做。二、不要三把位坐姿騎行

RidingseatedinHandPosition3mightseemperfectlyharmless,particularlysinceelitecyclistsrideinasimilarpositionusingaerobars.Sincetriathleteshavecustomfittedbikeswithshortertoptubes,theycanstretchintothispositioncomfortably.OntheSpinner?bike,thishyper-flexedpositionmaystrainthebackandcanbeuncomfortable,particularlyforshorterindividuals.因?yàn)閷?zhuān)業(yè)騎手大都俯身騎行，所以用三把位坐姿騎行看起來(lái)好像一點(diǎn)害處都沒(méi)有。其實(shí)專(zhuān)業(yè)選手的車(chē)把是經(jīng)過(guò)專(zhuān)業(yè)調(diào)整，所以他們可以達(dá)到合適的姿勢(shì)。而動(dòng)感單車(chē)是標(biāo)配的，對(duì)于多數(shù)個(gè)子不高的人來(lái)說(shuō)，過(guò)分的壓低俯身是不舒服的，可能拉傷背部。三、不要做上下蹲動(dòng)作

Isolatingthelowerbodywhilepedalingmightfeellikeagreatexerciseforthequadriceps,butitcanplaceunduestrainonthekneesandspine.Instead,tryahillclimbinHandPosition2.站在踏板上作上下蹲的動(dòng)作，看起來(lái)好像對(duì)鍛煉大腿四頭肌特別有效，其實(shí)它對(duì)膝蓋和腰椎都有傷害。如果想鍛煉四頭肌，二把位爬坡吧。四、不要倒騎

Donotpedalbackwardsorwithonefootoutofthetoecageorcleat.Pedalingwithonelegisanadvanceddrillthatelitecyclistspracticeontrainers—notfixed-gearbikesliketheSpinnerbike.OnaSpinnerbike,thesedrillshaveabsolutelynobenefit,sincemusclesworkthesameandburnequalnumbersofcaloriespedalingforwardandbackward.不要倒騎或是一只腳騎。專(zhuān)業(yè)騎手有一種運(yùn)動(dòng)方法是一只腳騎，但那是在專(zhuān)業(yè)的車(chē)上不是動(dòng)感單車(chē)。在單車(chē)上這些動(dòng)作毫無(wú)益處。前騎和倒騎所花費(fèi)得熱量和鍛煉的肌肉沒(méi)有什么區(qū)別。五、騎姿變換不要急

Jumpsareeffectiveandchallenging,butwhenthey’reperformedtoofast,theydon’tdoanygood.SincethefocusofJumpsistocreatesmoothtransitionsbetweenseatedandstandingpositions,thekeyisproperspeed.IfJumpsareperformedtooquickly,theexerciseisineffective.變換姿勢(shì)是有好處的，但是如果動(dòng)得太快就無(wú)益了。因?yàn)閾Q姿的注重坐姿和站姿的平滑過(guò)渡，速度是關(guān)鍵。如果跳的太快，無(wú)益。六、不要盲目追求速度

RidingathighcadencewithoutresistanceisineffectiveonaSpinnerbike.Instead,rideat110RPMorless.Ifyoubegintobounceinthesaddle,increasetheresistance.Ridingataconsistentpacewithgoodresistancedevelopspower,strengthandendurance.無(wú)阻力高速是無(wú)益的，一般轉(zhuǎn)速不要超過(guò)110RPM。如果騎行中感覺(jué)腳蹬阻力太明顯，減小。以合適的阻力平緩的騎行才是鍛煉肌肉和耐力的好方法。七、不要車(chē)上做危險(xiǎn)拉伸動(dòng)作

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

stretchingoffthebike.Youworkedhard;youdeserveit!拉伸和騎行本身一樣重要！但是它最好是下車(chē)后做。坐在車(chē)上把腿搭在車(chē)把上，或是站在腳蹬子上把腿搭在車(chē)把上，都是很危險(xiǎn)的，容易發(fā)