Cycling ▎ bicycle muscle strength training course

The main driving force in cycling comes from “legs, hips and hips”.

The muscle strength of lower limbs must be one of the most important parts of the training plan.

However, many people may just ride a bike without training their muscles.

The reason often heard is: “there are no barbells, dumbbells, etc.

near my body, or I have time to go to the gym to start training.” But in fact, at home, we can use body weight or readily available items to do weight-bearing training, such as barrel loading.

So don’t be lazy to escape.

Today we’ll introduce the basic action of muscle strength training “goblet squat”.

Get up and move! ▲ goblet squat.

(photo source: Lijia exercise) where do you practice squatting? The leg muscles include quadriceps femoris, sartorius, biceps femoris, semitendinosus, gluteus maximus, gastrocnemius, and the stability of scapula and core.

Squatting can improve the stability of scapula and core, strengthen the muscle strength of lower limbs, and “core stability of upper limbs” and “stability of upper limbs” in cycling “Lower limb endurance” is very important! As the saying goes, the devil hides in the details.

How can he make his actions solid and correct? Before squatting, we should learn three things, “shoulder blade stability, breathing mode and core stability”.

1、 Shoulder blades are stable.

I often hear the coach say to tighten the shoulders.

What is the tightening? Often someone will tighten and turn into a shrug.

▲ wrong movement demonstration, shoulder blades retracted but shrugged.

(picture source: Lijie movement) the purpose of tightening the downward pressure is to balance the front and rear muscles of the upper limb, so that the upper limb becomes more stable and conducive to the output of lower limb strength.

1.

First clamp the shoulder blade back ▲ side view of the original action; back view of the original action.

(picture source: Lijie movement) ▲ side view of the shoulder blade back; back view of the shoulder blade back.

(picture source: Lijing exercise) 2.

Press down your shoulders and show your chest.

At this time, your back will maintain the feeling of tension and strength evenly, and your shoulder blades will be stable.

Luo! ▲ press down your shoulder blades behind you.

(picture source: Lijia exercise) II.

Breathing style and core stability ▲ 1.

Lie on your back on the ground and stick your back flat on the ground for abdominal breathing training.

Place one hand on your chest and the other hand on your abdomen.

▲ original action.

(picture source: Lijia exercise) 2.

Breathe slowly and deeply through the nose, suck the gas to the abdomen, and the abdomen will rise.

(the abdomen will bulge like a pregnant woman) ▲ correctly inhale the abdominal bulge and wrongly inhale the chest bulge.

(picture source: Liying exercise) 3.

Exhale the gas slowly and deeply from the mouth, like blowing a balloon.

Exhale the gas with abdominal strength.

▲ demonstration diagram of exhalation.

(picture source: Liying exercise) the core is stable.

After learning a good breathing mode, next, use the “bird dog” in the core training Practice core stability.

Action purpose: the core training can make the movement more stable (it is recommended to lay a thick cushion or soft cushion on the Yoga pad or knee).

1.

First, do the four legged kneeling position, look at the side, the spine is in the neutral position, the arm is directly below the shoulder, and the shoulder blades sink without shrugging.

▲ correct action, the waist and back are in a straight line; wrong action, the waist sinks and the head is raised.

(picture source: Lijie movement) 2.

Straighten your hands forward and extend your legs backward! Tighten the core muscles to stabilize the trunk and keep the spine in a neutral position during the movement! ▲ correct movement, keep your feet to hands as horizontal as possible; wrong movement, raise your hands, feet and head too high.

(picture source: Lijie movement) learned “shoulder blade stability, breathing mode and core stability” Then you can try the squat! Action Essentials: before the action practice, execute it empty handed, and then slowly increase the weight load after it is stable.

Goblet squat 1 The feet are shoulder width apart, the shoulder blades are tightened and pressed down, and the weight is held in both hands.

Inhale before squatting, leave the gas in the abdomen, maintain output, and exhale when returning to the standing position.

▲ starting position of goblet squat.

(picture source: Lijia exercise) 2.

Straighten your back and exert your abdominal strength.

When squatting, your knee joint faces your toes until your legs are parallel to the ground.

▲ goblet squat, lower starting point.

(picture source: Lijia exercise) 3.

Push your hips and legs back to the initial state.

▲ goblet squat starting position.

(photo source: Liying exercise) maintaining good exercise is the only way to promote health.

Remember not to be anxious in training, but to implement it step by step.

If you have questions or encounter problems in training, remember to ask the coach.

The basis of this muscle strength training is shared here.

The next article will introduce the initial training actions.

Let’s see you next time 。 From bicycle notes..