The fastest and most effective way to get bike fit is to ride as hard as possible as often as possible, with recovery periods in between. But you can’t always do that, so here’s a selection of bike-free exercises that can shortcut and complement strength and fitness gains.
Make gains off the bike
1. Press-up
If you struggle on rough ground or long descents, it could be due to a weak upper body. With your hands just outside shoulder width, keep your body straight and extend your arms, pivoting from your toes. Lower yourself back down until your upper arms are parallel with the floor.
ADVERTISEMENT
2. Side bridge with leg raise
Want a torso and glutes of steel? This is the one for you! Start by supporting yourself on your elbow and foot, straight and strong from head to heel. Then draw in a deep breath, fill your belly and, as you exhale,lift your top leg as high as you can.
3. Squat
With feet just over shoulder width apart and chest upright, ease your hips down as if sitting on a chair until your thighs are parallel with the floor. Push back up slowly.
4. Bunnyhop
5. One-leg squat
6. Plank
7. ‘V’ sit-up
8. Crunch
9. Close-arm press-up
10. Dip
11. Lunge
Pre-ride preparation
Four must-do warm-ups
1. Star Jump
2. Windmill
3. Lunge with Twist
4. Slow to Fast Push-Up
Tone up on the bike
1. Legs
2. Arms
3. Abs
4. Heart
You can read more at BikeRadar.com
via BikeRadar All the latest from BikeRadar.com http://ift.tt/2boxZ59
No comments:
Post a Comment