Exercises for the Cyclist in You
Nowadays, if you want to become a professional in some sport, mastering that sport is not enough. You need to have a good athletic body which is developed specifically for your sport. In case of cycling, going for longer hauls, having proper cycling apparel and shoes and cycling for continuous periods of time might not make you a champion. Instead, a well-developed body with shredding in just the right areas of the body will win you trophies.
Cycling mainly involves the use of both legs and torso. One needs to focus on the movement of these body parts while cycling and workout accordingly. Here’s a list of some exercises that can help you gain strength in these body parts and help you go an extra mile for your team:
Starting from the upper portion, let’s talk about the exercises of the torso. The most important of all for a strong torso are crunches. To do the right crunches, lie down on the floor on your back and grasp your hands at the back of your head. Now, start moving your torso towards your knees while keeping your shoulder just above the ground i.e. 5 inches above the ground. To make the exercise more challenging, you can pause right when your torso is able to come the closest to your knees. After a brief pause, come back to the normal state. Do 200 reps every day to make sure your abs don’t develop fat around them.
Lunges focus on your glutes and it's important because one, you have to sit on your saddle for long and two, it acts as a pivot for your body during cycling. Doing lunges with dumbbells can be a good idea. Pick up the dumbbells on both the hands and stand with your feet hip-width apart. Take a step forward with your right leg and bend your leg in such a way that your shins are perpendicular to your thighs and your shoulders and back are in-line and perpendicular to the ground. In doing so, your left leg must lean downwards and be closer to the floor.
Quad is an exercise that gives speed and agility to your leg movement. If you have a ladder, place it on the floor and jump in the spacings between the steps of the ladder starting from one side and ending on the other side. Keep on repeating this jumping from one side to another. An approximate of 100 reps per day can give you some good legs.
Deadlift is a universal exercise for the back and it is as effective as its name suggests. Grab a barbell with an overhand grip while standing at a feet width apart. Bend down in sitting motion until your thighs are parallel to the floor. Keeping the back straight while doing so is a key to doing this exercise in the right way. Lift the bar by concentrating the weight on your legs. Once the barbell reaches the knee height, push your torso out and keep your arms straight. Hold for a while and put the barbell back on the ground in exactly the reverse manner.
Such exercises bring out the best of your body by developing the sport-specific muscles. You can start off your training from today and become a champion in no time if you do these exercises with consistency. Take up this passion of yours to great heights. Complete the pre-requisites for a champion. Buy a good cycle with good accessories, find a perfect fit cycling apparel and do strength training as mentioned above and get your name written in the history books. If you’re worried about the pre-requisites other than exercises then worry not, we’ve got you covered here, too. Go to mycyclingpro and find out the best cycling accessories and apparel in all of the USA. Thank us later!