Gymnastics training may have been done for a long time, but there are still good reasons for people to use this method of exercise to get fit.
Gymnastics exercises, or rhythmic weight exercises, do not require equipment, require only a small space, and help improve how long a muscle can work without endurance or fatigue. Raj Hathiramani, a certified running coach at the Mile High Run Club in New York City, says Runners World. Benefits especially for cyclists: Gymnastics can ride longer, faster, more efficiently and even avoid injuries.
Benefits of gymnastics training for cyclists
This gymnastics training focuses on strengthening the large muscles associated with cycling, says Hathiramani. For example, exercises such as overhead reach and one-leg gluteal bridge help improve back and core stability, while sumo squats, side planks, and fire extinguishing agents strengthen the hips, buttocks, and hamstrings.
Even better, this combination of movements improves knee drive and hamstring activation, increasing power across pedal strokes. Hathiramani says this full-body gymnastics training helps the upper and lower body work together more efficiently to maintain body shape and save energy. Translation: With the help of this training, you can ride longer with proper posture and efficient pedaling.
How to use this list: Hatira Mani demonstrates these movements so you can master the right shape. Complete each exercise in this workout the number of times listed below and rest for 15 seconds between each exercise. Run 2 sets with a 1 minute break between each set. No equipment is required, but an exercise mat is optional.
Do this training alone on a cross-training day or use it as a dynamic warm-up for your next ride.
1. Overhead reach
Why it works: This movement, as Hatira Mani says, not only helps to stretch the muscles above and below the back, but also helps maintain stability when riding.
How to do: Spread your legs across your shoulders and stand with your hands on your hips. This is the starting position. Rotate your right foot, extend your right arm upwards, cross your body and extend overhead to the left. Return to the starting position. Extend your left arm up and repeat. Continue alternately. Repeat 10 times on both sides.
2. Sumo squat
Why it works: This movement helps strengthen the hip abduction and gluteal muscles to improve mobility and stability.
How to do: Stand with your feet wider than your shoulders and your toes at 45 degrees. With your pelvis in a neutral position, move your hips back and forth and bend your knees until your thighs are parallel to the ground. When crouching, remember to line up your knees and toes and keep your chest lifted. Push your foot and stand up. repeat. Repeat 10 times.
3. Knee drive from reverse lunge
Why it works: This movement ignites the hamstrings and calves, allowing you to speed up and ride efficiently.
How to do: Please stand on your feet together. Retreat greatly with your right foot, bend both knees 90 degrees and rush. While maintaining a 90 degree angle, push your left foot to stand and move your right knee up until your thighs are parallel to the floor. Return to the rush. repeat. Repeat 10 times. Then switch sides and repeat 10 times.
4. Side plank with leg lift
Why it works: According to Hatira Mani, practicing this movement can prevent injuries such as iliotibial band syndrome. This is because it helps to strengthen stable muscles.
How to do: Place your right forearm on the ground and start lying down, stacking your heels, legs, knees, and hips from your head to form a straight line. Raise and hold your left arm straight up, then lift your left foot. Pause and then slowly lower. repeat. Repeat 10 times. Then switch sides and repeat 10 times.
5. Fire hydrant
Why it works: Practice this movement and help master the hills. Hathiramani says this exercise helps to strengthen the gluteal muscles that empower the vehicle.
How to do: Start on all fours with your hands just below your shoulders and your knees just below your hips. Engage the core, lift your left leg away from your body, and keep your knees bent 90 degrees. Put your lower leg back down. repeat. Repeat 10 times. Then switch sides and repeat 10 times.
6. Single leg glute bridge
Why it works: Strengthening the core, hips and hamstrings will help prevent back pain and other injuries.
How to do: Lying on your back with your arms down, your palms down, your knees bent, and your feet planted. Lift your left foot off the ground and straighten your legs toward the ceiling. This is the starting position. Engage your gluteal muscles, drive your left foot into the ground, and lift your hips. Slowly lower it to its original position. repeat. Repeat 10 times. Then switch sides and repeat 10 times.
7. A-Skip
Why it works: Hathiramani says that by practicing this movement, you can develop and speed up your knee drive. It also increases your heart rate.
How to do: Stand with your legs separated by the width of your hips. By skipping, the left leg is raised to waist level while approaching the ball of the right foot, and the left arm is pumped forward and the right arm is pumped backward. Align your shoulders and hips. Move your left foot down. Next, while approaching the ball on the left foot, raise the right foot to waist level and pump the right arm forward and the left arm backward. Continue alternately. Repeat 10 times on both sides.
8. Bat kick
Why it works: This exercise rejuvenates the soles of the feet, allowing them to ride faster, says Hathiramani.
How to do: Stand with your legs separated by the width of your hips. Kick your left heel toward your buttocks while moving your right arm forward and your left arm backwards. Next, kick your right heel toward your buttocks while moving your left arm forward and your right arm backwards. Continue alternately. Repeat 10 times on both sides.
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