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Home exercises for cyclists that strengthen your strength and resistance to injury

If you want to be a better cyclist, you can't just ride a bike. Sure, most of your time is spent on the bike, but if you don't do any supportive work, you'll soon reach a plateau while riding and run the risk of injury.

"Gym and strength exercises are usually ignored by many cyclists, but they have many advantages that riding alone cannot offer," said Rory Townsend, who rides for the Canyon DHB Cycling Team and trains with Grinta Coaching.

"While cycling is predominant In an endurance exercise, races are often won or lost through explosive muscle contractions. In addition, years of riding can result in reduced bone density. It is therefore important to counteract this with frequent strength exercises to avoid injuries. “

Townsend has recommended the following body weight exercises, which must be done regularly to support cycling. [1

9659002] "You can add more repetitions and increase the number of sets as your strength improves," Townsend says.

Exercises for cyclists at home

1 dead mistake

repetitions 10 per page

"Lies Lift your arms straight up on your back and raise your legs with a 90 ° bend to the Kneel down, ”says Townsend. "Extend one arm completely behind you and stretch the opposite leg, then return and repeat the process on the other side."

2 jump steps

Repetitions 10 on each side

“Start in a standard lunge position with your front foot flat and your knee bent 90 degrees. Your back leg is behind you, your toes are pinched, and your knee is slightly bent, ”says Townsend. "Jump up and land in the same lunge position, but switch the positions of your legs."

3 V-sit

Reps 10

"Lie flat on the floor," says Townsend. "Keep your legs and arms straight, raise both at the same time to meet, and then bring them back to the starting position."

4 Donkey Kick

Repetitions 10 on each side

"Start on all fours with your arms and knees shoulder width apart," says Townsend. “Kick one leg up behind you, keep your squat upright, and train your Achilles tendon. If you want to overload this exercise, at the same time, lift the opposite arm out in front of you to aim at your core. “

5 plank reach to side plank

repetitions 10 each side

“ Start in a standard plank position, ”says Townsend. "Raise one arm and stretch it out in front of you, then the other. Do this ten times on each side and focus on keeping your butt low and the core stable. From here, move into a side plank and lift your thigh. Make ten raises and then switch sides. "

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