Go Mountain bike It is a fairly active sport, it requires participation and full-body effort to keep you balanced and extremely powerful on your bike. It is most important to focus on building strength in different muscle groups. Below are some strength training exercises for mountain biking. Let’s prepare the minimum equipment to join the practice effectively!
Always warm up the body
Make sure you warm up gradually before starting any exercises. Do a warm-up with any movement that can make your heart work harder and more flexible, your heart can also maintain a regular, faster rhythm. . Walking for about 10 minutes around the block, even training between bike wheels at a gentle rhythm is also quite effective way to get the best early steps.
Lower body strength and strength
When riding your bike with certain stamina, the quads and muscles seem to be the first muscles you should start with. Building strength in these muscle groups will help deal with every day pain after climbing.
1.Dancing squat
+ Should stand by two feet apart
Put your hands on your hips to start
+ Squatting to look forward and back straight
+ Pause when it explodes as much power as possible
Stabilize your feet on the ground
2. squatting body weight
When you stand with your feet as wide as shoulder width your feet can face forward. With a squat jump sitting with squats can be imagined as sitting on a chair looking straight ahead while keeping your back straight.
+ Put your hands in front to help stabilize your posture
+ Pause a little if you feel numb
+ Do the breathing movements when you lift your stomach
Strength on body
An important thing to develop strength in the body is very important to help you manage effectively as well as to help you prevent injuries best. Especially when the fatigue starts to unfold on longer journeys, arm and shoulder strength helps keep the best control possible.
3. Inhale soil
Starting in a plank position, your hand appears to be just a little wider than shoulder width with a joining core making the shoulders and butt tighter. Keep your body in a straight line from head to toe as well as under your chest to the ground until your elbows are at a 90 degree angle. Perform push up the floor and return to the plank position.
4. Do shoulder muscles
Using bells or berries at anything of that weight seem like fairly small beginnings. If you are unsure of weight start with body weight just make fists by hand and work the way you choose.
Side-elevation: Stand tall with dumbbells on either side, palms facing inward with hips clearance. Cross your shoulder blades together to engage. Raise your arms to the side with your palms on the floor until the weight is at shoulder level. Please pause and return to the starting position.
-Help lift: Stand in a high position with the left in front of you, palms facing the thighs. Perform shoulder clasping to engage. Lift the dumbbell in front of you until your hands are parallel to the floor, palms are facing down. Pause and reduce controls.
Shoulder muscles elevation: Position the hinge at the hips with a little flex at your knees, back flat and parallel to the floor, arms also facing the floor and palms seem to have to face each other. With your elbows slightly bent, lift the dumbbells outward until your arms are parallel to the ground.
Core Strength: What regular exercise gets done is quite important to mountain bikers that they can seem to rely on their core strength for. Be able to stabilize around corners as well as when cycling on rough terrain let’s start doing steel strength building today for your body!
5.Cong up
-Collapse slowly at one vertebra at a time
-Keep the knees apart
Perform exhalation as you sit up and inhale as you lower your focus
With advice from the coaches, it seems that you can do 10 repetitions with each exercise for three sets. This seems to take up to 20 minutes to complete. There is no rush between workouts, focusing on each pose can get stronger with the time you do it.
Regular repetitions of exercises will help improve your strength while cycling. In addition to these core exercises you should check with experienced cyclists for the most detailed instructions!
>>> You may be interested in: 5 common mistakes when starting mountain biking
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