Spinning Mistake #1: Your bike isn’t set up properly

If your bike isn’t adjusted for you, you won’t be able to get the most out of your cycling class, which could affect your total calorie burn. The reason: If your bike isn’t set up to fit you properly, you won’t be able to keep up with the class, you won’t be able to challenge yourself enough or, worse, you could injure yourself. Here’s how Lebovitz says to adjust your bike.

• The seat should be at the same height of the hipbone. That creates a slight bend in the knee, approximately 12 degrees, when the bum is on the seat and the leg is fully extended. Check both legs. “If a bike seat is too high, you will not be able to use your leg muscles correctly to push out of the saddle, and can possibly cause a knee injury,” says Lebovitz. And if the seat is too low, your knees may become strained in the seated position, particularly during a heavy climb, she adds.

• The distance between the handlebars and the seat should be about the length of your forearm. Another good way to check this is to sit on the bike and make sure that your knee does not go ahead of your foot when you pedal. You can adjust this by moving either the handlebars, the seat or both. “The knee should not be bent more than 90 degrees during rotation,” says Lebovitz. And, “handlebars should be approximately one to two inches higher than the seat.” The higher handlebars, the easier the ride will be on your core and back.

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 Clean Memes

Shout to u girls walking around the city in them slim fit Moncler and Canada Goose down coats I see y’all. Lil fine asses y’all think y’all slick. Y’all ain’t slick at all. Smash got quadruple x ray vision. U could be wearing that coat over a sweater over another shirt over a bra and imma still be able to ascertain with only a quick glance whether or not I want u to bear my chirren. Them hats with the fur lining with the flappy ears? Them big Burberry scarves with the overcheck? None of that is slick. Smash got a radar for this shit. Y’all gotta remember – I do deals in the Middle East. I travel to a part of the world where I gotta sometimes make a snap judgment based on half an ankle and a half-revealed eyebrow whether a girl gorgeous or not. Y’all. Ain’t. Slick. I swear I could judge a beauty contest where the girls wear burqas and I’d be like “Duanphen from Thailand bring your fine ass here u win the beauty contest I could tell by your strut that u fine AF” and then the burqas come off and bam, Smash was right, Ms. Thailand was indeed the winner. Nah but u know what fuck beauty contests. Beauty is more than that. It’s not just physical. It’s how a woman carry herself. It’s how she talk. It’s her intellect. It’s her independence. It’s whether if we’re in a argument, she should ice cold slap me across the cheek – hard – and be like “I told you not to push my button” and I’m like “cot damn this woman assault and batteried me ok I deserved it but wow – she crazy, and high-key scary – I like it.” How did I get on this tangent? All I’m saying is, regardless how thick your coat is, I see u. That holiday winter weight on your ass and hips looking right. Forget that new year resolution and lemme bury my face in it before u crash diet and start doing three spin classes per day for ‘bikini weather’. Let smash enjoy it before it melts away. U dig! Bless up 😍😂😂😂: Dog birthdays are the best birthdays!! Shout to u girls walking around the city in them slim fit Moncler and Canada Goose down coats I see y’all. Lil fine asses y’all think y’all slick. Y’all ain’t slick at all. Smash got quadruple x ray vision. U could be wearing that coat over a sweater over another shirt over a bra and imma still be able to ascertain with only a quick glance whether or not I want u to bear my chirren. Them hats with the fur lining with the flappy ears? Them big Burberry scarves with the overcheck? None of that is slick. Smash got a radar for this shit. Y’all gotta remember – I do deals in the Middle East. I travel to a part of the world where I gotta sometimes make a snap judgment based on half an ankle and a half-revealed eyebrow whether a girl gorgeous or not. Y’all. Ain’t. Slick. I swear I could judge a beauty contest where the girls wear burqas and I’d be like “Duanphen from Thailand bring your fine ass here u win the beauty contest I could tell by your strut that u fine AF” and then the burqas come off and bam, Smash was right, Ms. Thailand was indeed the winner. Nah but u know what fuck beauty contests. Beauty is more than that. It’s not just physical. It’s how a woman carry herself. It’s how she talk. It’s her intellect. It’s her independence. It’s whether if we’re in a argument, she should ice cold slap me across the cheek – hard – and be like “I told you not to push my button” and I’m like “cot damn this woman assault and batteried me ok I deserved it but wow – she crazy, and high-key scary – I like it.” How did I get on this tangent? All I’m saying is, regardless how thick your coat is, I see u. That holiday winter weight on your ass and hips looking right. Forget that new year resolution and lemme bury my face in it before u crash diet and start doing three spin classes per day for ‘bikini weather’. Let smash enjoy it before it melts away. U dig! Bless up 😍😂😂😂

Funny spin class memes

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