骑出健康好身体

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Spinning was created by world-class cyclist Jonathan Goldberg as a convenient and quick way to train for races. In 1989, he and John Baudhuin opened the first spinning center in Santa Monica, California and then developed a program to 1)certify other spinning instructors. Curious to know about this spinning thing? The following information will help you decide if it’s for you.

Spinning is an 2)aerobic exercise that takes place on a specially designed 3)stationary bicycle called a spinning bike. As you 4)pedal, 5)motivating music plays, and the instructor talks you through a 6)visuali-zation of an outdoor cycling 7)workout: “You’re going up a long hill now. You can’t see the top yet…” During the class you 8)vary your pace - sometimes pedaling

as fast as you can, other times 9)cranking up the tension and pedaling slowly from a standing position. This helps you to focus inwardly and work on your mind as well as your body.

Spinning burns serious calories and offers an 10)awesome aerobic workout that makes your heart pump fast. It also 11)tones your 12)quadriceps (front thigh muscles) and outer thigh muscles. Because you stay in one place with the same basic movementthroughout, spinning doesn’t involve a lot of 13)coordination. And although you follow the general instructions of the spinning teacher, you are in control when it comes to your pace. You can finish a spin class, regardless of your fitness level, simply by 14)adjusting your pace or the tension 15)knob on the bike.

Equipment Needed

Other than the bike, here’s

what you need for a safe,

comfortable ride:

A 16)stiff-17)soled shoe with good 18)ventilation.

Two towels, one for wiping away sweat and one for 19)draping over the handlebars so your hands won’t slide out of position.

A full water bottle, because you’re definitely going to sweat. Most spinning bikes are equipped with a water bottle cage so you can place your water within easy reach.

Hot Tip: Arrive five minutes early for your first class so your instructor can answer any questions and help you with bike adjustments. Make sure you let him/her know about any injuries that you have so he/she can help you 20)modify some of the moves. During class, be sure to let your instructor know if you are having trouble with the

21)resistance knob or the general technique. If the class is too intense, just pedal more slowly or take the tension down.

动感单车由世界级单车手乔纳森・戈德堡发明，是一种自行车竞赛训练的便捷方式。1989年，他和约翰・博迪安在美国加利福尼亚州的圣莫尼卡建立了首家动感单车中心，随后他们发展出一套程序，向其他动感单车授予教练执照。想知道动感单车是什么吗？以下内容将帮助你判断这项运动是否适合你。

动感单车是一种有氧运动，在特殊设计的固定自行车上进行。这辆自行车被称为大飞轮自行车。你一边踩踏板，动感音乐在一边播放。同时，教练会向你描述一连串在户外进行骑车训练所看到的风光：“现在你正在长长的斜坡上骑车。你还看不到山顶……”一节课下来，你的速度会不断变化――有时使劲地骑很快；有时转动（车上）曲柄增大压力，站起来慢慢踩踏板。这样有助于你集中思想，身心都得到锻炼。

动感单车能消耗大量卡路里，让身体得到良好的有氧锻炼，加快心脏搏动。它也能强化你的四头肌（大腿前部的肌肉）和大腿外展肌。整个训练过程中，由于你停留在一个地方做同样的基本运动，因此动感单车不需要很强的协调性。虽然你按照教练的基本指引去做，但说到节奏，则完全由你控制。无论你处于哪个健身阶段，只需调节自己的节奏或调整动感单车上的压力旋钮，便可以完成一节动感单车课。

所需器材

除了一辆自行车，以下是你享受一趟安全舒适的骑车过程的必备品：

一双透气性好的硬底鞋。

两条毛巾，一条用于擦汗，另一条覆盖在手把上，那么你的手就不会因出汗而打滑了。

一个装满水的瓶子，因为你一定会流汗。大部分动感单车都会配置一个水壶架，让你能方便地拿到水。

不可不知的秘诀：上第一节课时提早5分钟到达，便于教练解答你的任何问题，并帮你调试自行车。确保让他（她）知道你的伤患，这样教练就能帮你修改某些动作。上课时，要让教练知道你是否在阻力按钮或整体技巧上遇到困难。如果课程强度太大，你只要减缓踩踏板的频率，降低压力即可。