5 Great Strength And Conditioning Exercises For Cyclists
People pick up biking for many different reasons. While some folks pick up cycling as a fun hobby, others buy a bike to use as an enjoyable exercise tool. Whatever your reasoning is for buying a bicycle, you most likely want to fully enjoy the experience. Here are five strength and conditioning exercises to make you a stronger and more efficient biker:
1. Single-Leg Romanian Deadlift
This exercise focuses on getting muscles in shape that are typically forgotten on bikers. As a cyclist, you perform tons of reiterations using only the pushing muscles of your legs, so this exercise is designed to make these ignored muscles stronger and more balanced, enabling you to pedal for longer.
To do this exercise, hold a dumbbell in your left hand, standing up straight and keeping your shoulders back. Bend your knees a bit while putting your right hand on your hip. Use your hip as a pivot point and lean forward on your right leg. Lower the dumbbell until it hits the middle of your skin. With a straight back, gradually return to your starting point.
This is one of the easiest and most well liked exercises to strengthen your core. Start in a push-up position with your arms fully stretched. Keep your hips down and back straight. Hold this position for 30 seconds without breaking your posture.
3. Barbell Back Squat
Adding a solid base to your leg muscles is a good idea to avert your lower body from getting hurt. This exercise is especially good for competitive cyclists during the off-season.
Doing a squat rack, position yourself under a barbell. Keeping your hands wider than your shoulders, grip the barbell tightly. Come out from the squat rack, keeping your shoulders back and back straight. Gradually lower yourself into a squatting position again until your upper legs are parallel with the floor, then return to the starting position.
Whether you ride a mountain bike or a sixthreezero Around the Block cruiser, rowing is a great cross-training exercise to help prevent injuries.
While using an indoor rowing machine, put your feet into the foot pads. Bring up your knees and take ahold of the handle bar. Thrust off of the footplate. When your arms are extended fully, pull yourself back into the initial position.
5. Jump Squat
This ballistic exercise can drastically improve power productivity. It involves a rushing phase where you produce a bigger energy of force development.
To do a jump squat, start in a squatting position. Power through your feet and jump as high as you can into the air. Land lightly and immediately repeat.
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