Universal spinning

From the authors 6
Introduction 7

1. Theoretical basis of spinning 9

1.1 Explaining the notion of spinning 9
1.2 Effectiveness of universal spinning 9
1.3 Contraindications for spinning training 11
1.4 Intensity controlling in spinning training 13
1.5 Universal spinning in health-promoting training 26
1.6 Parts of training and effort intensity 28
1.7 Liquid supplementation during exercises 29

2. Spinning bicycle and riding technique 31

2.1 Structure of spinning bike 31
2.2 Preparing the bike for exercises 32
2.3 Position of hands and arms on handlebars during exercises 34
2.4 Silhouette during exercises 38
2.5 Training clothes 39
2.6 Music in spinning exercises 44

3. Exercises 45

3.1 Exercises for muscles of upper parts of the body 46
3.2 Exercises for trunk muscles 80
3.3 Exercises stretching upper parts of the muscles 84
3.4 Exercises for upper and lower parts of muscles 89
3.5 Exercises for lower parts of muscles 106
3.6 Exercises stretching lower parts of muscles 112
3.7 Exercises with additional load 114
3.8 Opinions of persons attending universal spinning trainings 117

Examples of training summaries 118
Literature 120