Tuesday, August 20, 2019

Weight loss: 5 key strength training exercise for a cyclist

Cycling is a great exercise for a person’s mental and physical well-being. But for improving your speed or preventing injury while riding a bike, strength and conditioning exercises are essential.

Here are 5 important strength training exercises needed to ride a bike and lose weight

1. Lunges are great for the thighs and it is even more crucial if you are cycling. Lunges are done one leg at a time just like riding a bike. 

This workout targets your quadriceps, hips, and hamstrings.

How to do it:
  1.  Stand straight on the ground with your feet hip-width apart. Keep both your hands on your hips.
  2.  Now move your right leg slightly forward. Lower your body until both your front and back legs make 90 degrees angle.
  3.  Your right leg should not go in front of your toes and at the same time, let your back leg bend toward the floor without touching it.
  4.  Hold this position for 2-3 seconds.
  5.  Press into right heel to come back up to starting position.
  6.  Repeat the same with the other leg.

2 Squats
Squats work great on the glutes, hips, quads, and hamstrings. Doing this form of workout will help you to improve strength and endurance.
How to do it: 
  1. Step 1: Stand straight on the ground with your feet more than shoulder-width apart from each other.
  2. Step 2: Now extend your arms in front of you in a relaxed position.
  3. Step 3: Flex your knees and go down gently as if you are going to sit on a chair. Your knees should be behind your toes.
  4. Step 4: Hold this position for 2-3 seconds then come up.

3. Boat pose
This exercise will help you to be more comfortable while riding the bike and experience less pain in a different cycling position. Boat pose exercise also strengthens muscles and improves your lower back.
How to do it:
  1. Step 1: Lie flat on the ground with your hands by your side.
  2. Step 2: Slowly lift your upper body and legs, such that your body forms a V shape.
  3. Step 3: Your hands should be straight and parallel to the ground.
  4. Step 4: Stay in the position for 10-20 seconds and then come back to the normal position.

4. Burpees
This move is great to strengthen every muscle of the body. It also helps to keep our heart fit and maintain the heart rate when it is required.
How to do it: Step 1: Stand on the ground with your feet slightly wider than the width of your hip.
  1. Step 2: Now bend down in a squat position, lower enough to look like a crouch position.
  2. Step 3: Place your hands on the ground between both your widened legs and then jump your feet behind to get into a push-up position.
  3. Step 4: Lower down into a push-up and rise.
  4. Step 5: Jump your feet forward behind your hands to come to a squat position and then stand up to complete one rep.

5. Triceps Dip
Triceps Dip helps you to handle your handlebars. If your wrist is not strong enough it can get sore after long rides.
How to do it:

  1. Step 1: Stand with your back towards a sofa or a chair and place your hands shoulder-wide apart on the edge of the surface.
  2.  Step 2: Now stretch your legs in front of you with your heels on the floor. 
  3. Step 3: Bend your elbows slowly and lower your hips toward the ground in a controlled manner until your elbow makes a 90-degree angle. 
  4. Step 4: Hold this position for 2-3 seconds and then move upward to come back to the normal position. Repeat the same for 10-15 times. 

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