spinning是什么意思 spinning-犀牛文库

健身里的spinning是什么意思呢

SPINNING这个词对中国健身爱好者已不陌生。但是，有很多人对它的概念并没有真正了解，认为SPINNING是室内团体自行车训练课程（Indoor Group Cycling）的统称。实际上，SPINNING是室内团体自行车训练课程的一种，由室内团体自行车训练课程的发明者、美国杰出的专业公路自行车运动员和健身私人教练JOHNNYG于上个世纪80年代首创，而SPINNING是其专有的课程体系的品牌，其商标于1992年注册。健身俱乐部只有采用了其指定的专用单车、课程体系和经过严格培训的教练授课培训，才能得到正式授权，为会员提供SPINNING课程。SPINNING因其科学的理念和课程设计、丰富的培训体系以及独特的健身效果在世界范围内受到广泛欢迎。目前在全球健身界，室内团体自行车训练课程市场占80%份额，在世界范围内有7万多名专业SPINNING教练

在SPINNING引入中国的短短几年时间里，其中国总 *** 奥力来康体设备有限公司与SPINNING单车指定独家制造商美国星驰公司一起在北京、上海、香港等地共主办了5次SPINNING专业教练培训，为40多家健身中心、100多名专业健身教练提供了培训并颁发了证书。前不久，来自美国的SPINNING大师级教练Jarl Haugedal在北京25小时健身俱乐部进行了授课，使得不少学员对如何正确理解并参与这项运动，避免锻炼误区，有了更深切的体会。

因扰SPINNING练习者的两个错误观念

错误观念一：练动感单车会不会让四肢粗壮？你可以去看看拥有多年训练经历的动感单车外籍教练，他们结实修长的外形会告诉你，丝毫不用担心动感单车会让你变成"巨无霸"。

错误观念二：是不是出的汗越多，越能减肥？事实上，需要减的是脂肪，而不是水分。大量汗液的排出其实是身体水分的流失，而不一定表示身体脂肪得到大量消耗。

SPINNING让您轻松上阵

对于想要尝试SPINNING动感单车的人来说，裤子的选择需要稍微费心一下。更好是贴身的裤子，长短都不要紧，这样可以减少运动过程中皮肤和裤子的摩擦，让人更舒服地运动。音乐也无需太过挑剔，因为在户外是没有音乐的。

在美国，动感单车发展已有10年的时间，而今，它依然风靡全美。动感单车一族已经不再像最初那样坐在单车上大喊、尖叫，以为更大的强度、最快的速度才能表现他们是动感单车的拥趸。现在的运动者已然变得"平和"，你甚至可以闭着眼睛去感受这项"动感"运动的另样境界：一缕清风穿过手掌，两鬓的细发抚弄肌肤，花香沁入心脾，鸟语清脆悦耳......

SPINNING的训练--细致设计每一步

按照运动强度和意志训练特性，动感单车能量区间的设计将训练时段划分为：恢复区间、耐力区间、力量区间、间歇区间和竞赛日，便于健身者在所有的能量区间进行转换训练。

在恢复区间，没有爬坡也没有跳跃，只有很轻的阻力。只要闭上眼睛，用鼻子呼吸并且放松，感觉脚下的循环踩踏，让它变得顺畅起来，专注于躯干放松，双手轻轻地搭在车把上，将心率维持在更大心率的50%～60%，轻松完成所有动作。试试在脚踏车上练习冥想。

在耐力区间，更大心率可维持在65%～75%之间。重点是找到令人感觉舒适的、能够保持长运动时间的心率和踩踏方式，放松肩膀、脖子、肘关节以及小腿。即使感觉到腿部有些发酸了，也要坚持住，保持呼吸，这是挑战体能和意志的时刻。

力量区间锻炼肌肉和心肺功能，它要求在强阻力下做稳定、匀速的踩踏。不要和坡度较劲儿，尽量放松，感觉踏板上的双脚，将更大心率保持在75%～85%之间。利用坡度，体会如何化逆境为转机，用意志克服障碍，集中精力应付开始让人吃力的骑程。

间歇区间强调的是强度、节奏、时间和韵律。控制强度，将更大心率控制在65%～92%之间，掌握好节奏，坐姿和站姿之间的转换要流畅，在两个难度大的做功之间达到您的运动恢复心率（更大心率的65%），注意心率恢复的时间。心率恢复得越快，体能就越好。

如果你的体力十分充沛而且意志足够坚定，在经过前4个能量区间训练之后，可以来一个竞赛日训练--全力做功训练。这个训练在一个稳定的、无氧临界状态的心率下进行，无跳跃，无站姿，速度上无大幅度起落，保持心率在80%～92%之间，尽量稳定心率，理智地选择阻力，保持清醒灵活的头脑，这是了解自己的时候，踩得最久最快的人将永远是赢家！

SPINNING之禁忌动作

禁忌之一：在脚踏车上使用负重器材在车上举重是无效而且不安全的。运动肌群在稳定状态下进行重量训练才是最有效的。

禁忌之二：单手或放开双手骑车在站姿或是跳跃的情况下可能让你严重受伤；在坐姿爬坡时，会造成腰部受力不均。

禁忌之三：骑车时脚趾朝下它会造成骨结节发炎和脚部麻木。踩踏时双脚应与地面平行，脚掌在脚踏板的正中。

禁忌之四：完全不加阻力无阻力的踩动是对运动时间的浪费，而且，在高转速的情形下不加阻力踩动也会造成运动伤害。

禁忌之五：向后踩这个动作会使脚踏松动，当脚踏掉下来的时候就可能致伤。研究证明，向后踩与向前踩使用的是同样肌群，消耗等量的热量，因此向后踩没有任何优势。

禁忌之六：在坐姿的时候使用握姿可能造成髋关节以及脊椎的过度弯曲，从而产生腰部疼痛。当需要往上看时，这种握姿易造成颈部的拉伤。

禁忌之七：把脚放在车把上进行伸展也许一般人都没有足够的柔韧度将脚放到车把上进行伸展。

动感单车一族的健康食谱

动感单车的训练并没有在40分钟课程结束时就中止了。对爱好者来说，除了合理的训练安排，健康、天然食物的均衡摄取同样重要，当然了，还需要在每次训练过程中补充足够的水分。

作为动感单车的爱好者，需要避免3类阻碍运动表现和恢复的食物：精加工的碳水化合物，如糖类（软饮料、加工过的果汁、糖果、甜品）和白面粉食品（面、白面包、白米饭、各种包装食品）--阻碍燃脂，造成血糖起起落落，压抑肾腺；人造黄油、饼干、糖果、薯片、蛋糕和油炸食品--阻碍有氧系统的运作，导致与饮食有关的心脏病和癌症； *** --抑制肾腺，削弱排压能力。

训练前，摄入充足的热量和水分很重要，空腹锻炼会耗掉体内的能量储备，从而减缓新陈代谢的速度。理想的食物包括水果、碳水化合物，如麦片、糙米、豆奶和营养均衡的粉状食品。

训练后，除了需要补充一些糖分，其他营养也很重要，尤其是蛋白质。鸡蛋、脱脂牛奶、鱼、豆腐和粉状的蛋白质补给品都是蛋白质的上好来源。据估计，一个经常锻炼的人所需蛋白质的克数和其瘦体重的磅数相同。比如，如果你的体重是140磅，其中15%是脂肪，那你的瘦体重是119磅，你每天就需要摄入119克蛋白质。

水分也是特别重要的，没有任何东西比水分更能影响运动表现和身体健康。哪怕只有40分钟的动感单车训练，也有可能让你严重脱水。更好是每天饮用身体重量一半的水分（把体重的磅数变成盎司数），这里指的是白水、含7%或以下的碳酸混合能量饮料。大多数果汁、苏打水都含有超过7%的糖分，胃吸收得慢，不是有效的补水来源。是否摄入了足够的水分，你可以参照两个指标--尿液清澈：水分足够时的尿液应该是清的；运动前后量体重：动感单车课前课后的体重应保持不变，所饮的水正好补充了因流汗而失去的水分。运动中的体重减轻只是暂时失水的结果。

准备好在SPINNING之夜疯狂

据活动主办者美国星驰公司及其中国总 *** 奥力来康体设备公司透露，2005年在北京将有一次大规模的SPINNING之夜活动呈现给大家，它一定会成为SPINNING发烧友的一次盛大节日！加紧锻炼做好自我挑战的准备吧！

spinning是什么意思

spinning

n. 纺织, 精纺; 旋压; 旋转;

旋式诱饵钓鱼法

adj. 纺织的;

旋转的

spinning是什么运动

spinning是动感单车，是由美国私人教练兼极限运动员JOHNNYG于二十世纪八十年代首创，是一种结合了音乐、视觉效果等独特的充满活力的室内自行车训练课程。

动感单车在克服了室外行驶的一切缺点后，由于技术上的改进，使得这项运动在简单易学之余，成为一项能够使全身得到锻炼的有氧运动。

动感单车基本与普通单车相似，包括车把、车座、蹬板和轮子几个部分，车身稳固地联结为一个整体。与普通单车不同的是，它的结构可以做很大的调整，使骑行的人感觉更舒适。上车之前，首先要决定座位的高度，通常这个高度以自己站在地面、抬起大腿并与地面水平时的高度为准，这样在骑行的时候，大腿与小腿的夹角不会过小，从而减轻了膝盖的负担，避免其受到损伤；然后以座位的位置决定车把的位置，手扶在车把最前方，手肘靠在把位上最为合适，身体要紧凑，手臂伸向前方不觉得吃力就好。车把的高低也可以根据骑行者的身材升降。下面是一些动感单车具体的结构解析。

求英文spinning

Indoor cycling is a form of high-intensity exercise that involves using a stationary exercise bicycle in a classroom setting. The concept was created in the 1980s when Schwinn and ultra-enrance athlete Jonathan Goldberg ("Johnny G.") introced the Spinning program. Participants set goals based on their heart rate, which can be measured by hand or using a heart rate monitor and rides simulate variations in terrain by altering resistance and cadence. If someone is new to indoor cycling and has not yet purchased a heart rate monitor then they can judge their level of exertion on an RPE (relative perceived exertion) scale. This scale has numbers which range from six (no exertion at all) to 20 (maximum exertion). Instructors will guide classes by mentioning what level of exertion a participant should be at.

The "Spinning" program, which is licensed by Mad Dogg Athletics, is the original indoor cycling program and was taught on Schwinn bikes. Since its launch several competing programs, and bike manufactures, have emerged, including "Studio cycling," operated by Reebok, and "Power pacing," from Keiser. The "Spinning" program is currently partnered with bike manufacture Star Trac, while Schwinn Indoor Cycling is an independent program which can be taught on any brand of bike, although Schwinn Fitness, a division of Nautilus continues to manufacture several indoor cycling bikes. Because "Spinning" is a trademarked name many fitness facilities are getting away from referring to their programs as such, and instead identifing them as Indoor Cycling classes.

A typical class involves a single instructor at the front of the class who leads the participants in a number of different types of cycling. The routines are designed to simulate terrain and situations encountered in actual bicycle rides, including hill climbs, sprints and interval training. Coasting downhill, obviously, is easiest to simulate. The instructor uses music and enthusiastic coaching to motivate the students to work harder. Most instructors will lead what is called an interval ride, this is where students will sprint, run, climb, and jump all in the same ride but there will not be definable pattern to the exercises.

Each person in the class can choose their own goals for the session. Some participants choose to maintain a moderate, aerobic intensity level, while others drive their heart rates higher in intervals of anaerobic activity. Besides being a great form of aerobic activity (burning between 400-600 calories in 40 minutes), spinning is also beneficial in strengthening the muscles of the lower body. It tones the quadriceps and hamstrings, along with working the back and hips. It can be difficult to stay at the moderate level in a class that is geared towards more intensity. If the exercise is not done correctly, injuries can occur; problems with the lower back and knees are most common. To avoid injury it is important to make sure the seat position is right for the participant's height. The seat should be set at a height such that the leg is fully extended with the foot resting on the pedal. Handlebar height can be adjusted for comfort; less experienced rider may want to set them higher to ease lower back discomfort.

Classes generally use specialized stationary bicycles. Features include a mechanical device to modify the difficulty of pedaling, specially-shaped handlebars, and multiple adjustment points to fit the bicycle to a range of riders. Many have a weighted flywheel which simulates the effects of inertia and momentum when riding a real bicycle. The pedals are equipped with toe clips as on sports bicycles to allow one foot to pull up when the other is pushing down. They may alternatively have clipless receptacles for use with cleated cycling shoes. Stationary cycles used in classroom settings often do not have the electronic features found on some models.

The difficulty of the workout is molated in three ways:

1. By varying the resistance on a flywheel attached to the pedals. The resistance is controlled by a knob, wheel or lever that the rider operates, causing the flywheel brake (a common bicycle brake, a friction wheel, a magnetic eddy-current brake, a viscoelastic fluid brake, or a strap running around the flywheel) to tighten. On most bikes the brake can be adjusted from completely loose, providing no resistance to pedaling beyond the inertia of the flywheel, to so tight that the rider can not move the pedals. Usually riders who can not pedal at the resistance called out by the instructor are encouraged to ride at a level at which they feel comfortable yet challenged.

2. By changing the cadence (the speed at which the pedals turn). Pedaling slower against high resistance expends more energy than pedaling faster against low resistance.

3. By sitting or standing in various positions:

* Forward, with hands at the front-most part of the handlebars where the handles are parallel to the sides of the rider's body, used only when out of the saddle

* Middle, with hands on the 12-14" part of the handlebars that crosses the rider's body

* Rear, with hands at the center part of the handlebars

Each of these positions works the muscles in slightly different ways. Proper form for standing while pedaling requires the body to be more upright and the back of the legs touching or enveloping the point of the saddle, with the center of gravity directly over the crank. The center of gravity or pressure of body weight should never rest on the handlebars.

The three positions used in indoor cycling each work a different part of the body and it depends on the level of exertion whether or not someone changes position or the instructor can tell the class to change. Position one is when the rider in the saddle (seated) and the handles are resting on the center of the handle bars. Position two is when the rider stands up but can still feel the saddle between their legs and their hands are light on the handle bars because they are only there for balance. Position three is used for heavy climbing and the body is extended over the handles. It is important to remember to always be light on the handle bars because they are only there to help one balance and to adjust resistance accordingly when changing positions otherwise one's feet might stick in the pedals.

Most indoor cycling classes are coached with music. Riders may synchronize their pedaling to be in time with the rhythm of the music, thus providing an external stimulus to encourage a certain tempo. Often, the music chosen by the instructor is dance music or rock music set to a dance beat (i.e. 4/4 time), but not necessarily. This tends to help motivate participants to work harder than they might otherwise. The instructor also may choose specific song for sprints, climbs, and jumps. While the music provides a tempo cue, the cadence does not need to be a multiple of the beat in order for the rider to feel in rhythm; the music therefore helps a rider maintain any constant cadence, not just a cadence that matches the beat.

It is recommended when riding in a class to bring plenty of water. Indoor cycling is very energetic and causes a lot of sweating, and a person who is near dehydration can easily be dehydrated by the end of an hour of hard riding. One ounce (30 milliliters) of water consumed for each minute of work is the recommended and safest hydration ratio, but this could be varied depending on your weight.

The flywheel resistance control is also used to brake the flywheel. When changing from fast pedaling to slow, the flywheel brake may be used to slow the flywheel rather than allowing the force of the angular momentum to be applied to ones knees and legs.