Basic exercises to strengthen the body I recommend to everyone are intended for those who go to the gym and for those who do not have time for the gym.
We all know that if we want our bike ride to be successful (effective), we need to be ready with a strong body. Amateur cyclists and professional cyclists are pushing the training of abdominal and leg muscles.
For a maximum suppression of the pedal, and in order to extract the maximum from your “performance” it is necessary for seating and back muscles to be trained and to have strong hips.
The exercises that we will describe will help you to strengthen mentioned body parts, and called on the material, exercises for strengthening the body and help to achieve maximum suppression pedal.
Lie on the ground and spread your hands. Lift your right leg and twist your torso. As if you want the right foot touching the left hand (such a move) .Exercise should be repeated 10-15 times to one side or the other alternately.
Lie on your side so you can rely on left elbow. Put your other arm behind your head set, then rotate your torso so that your elbow same hands make a movement towards the ground (Figure 2).Exercise perform 10-15 times on each side alternately!
Take an initial position as you would do a push up (with legs apart). While you go to push up, eject one knee outward. Repeat this exercise 10-15 times on each side alternately.
Stand up straight and stretch arms. Bend from the hips, with all the corrected hands, and throw your foot in the back (body should not make the letter T, figure 2). Repeat 10-15 times on each side alternately with the stay of a few seconds.
Lie on the ground and bend one leg at the knee, while your other leg stays stretched upward. Raise your hips to the point where you shoulder and bent knee are in plane. Hold leg all the time in the air. Repeat this exercise 10-15 times on each side alternately.
For this exercise you will need a big Pilate’s ball. Take your place as for the push up, Pilate’s balls. Pull in your stomach and knee of one leg and touch breasts. Come back in a push up position and repeat the exercise on the opposite leg. Exercise performs 10-15 times on each side alternately.
In cycling, pain in the shoulders is generally mirror of the bad fitness form. Shoulders are in cycling, especially in mountain bike cycling, very helpful. The shoulders are those that help the cyclist to overcome the rise.
These three exercises will help in the prevention of pain and they are primarily responsible for stronger shoulder muscles.
Weightlifting dumbbell bent
-Take an initial position so your feet and shoulders are width apart.
-Band yourself in hips with your back straight and head inclined forward (view in front of you)
-In Both hands take dumbbells so that your hand’s right angle is 90 relative to the body.
-Pull Hands to your chest (In the course of movement, the elbows should “look” outward)