Many people know the concept of warming up before riding, but few people discuss how to warm up and how long it takes.
The warm-up is mainly divided into two parts, one is to stretch the muscles, the other is to make the body warm, but remember that “body heat does not mean the muscles are ready”.
When the body is exercising, the muscles of the body will wake up and contract.
If the muscles are not stretched before the exercise, the performance of the exercise will be affected, and even sports injuries such as strain may be caused.
Warm up is to make the body transition from a calm and stable state to a state of physical and psychological excitement during the exercise.
Many riders will warm up on the riding platform before the time race, but in fact, even in the 200 km road race, the riders will spend 20 minutes to 1 hour to warm up, so as to prepare their bodies for sudden attacks and situations.
The players use the training platform to warm up before the road race.
Let’s first understand the main muscle groups used in riding: the neck and trapezius muscles, the back muscles, the deltoid and triceps brachii muscles, the hip muscles, the iliopsoas muscles, the quadriceps femoris, the iliotibial tract, the triceps femoris and other leg posterior muscle groups, the adductor longus muscles, the gastrocnemius muscles and the soleus muscles.
The main muscle group stretching used in cycling: muscle stretching before exercise is intended to wake up sleeping muscles and prepare them for exercise.
Simply pull out the muscle groups that will be used in cycling.
As long as you feel a little tension in each movement and maintain it for 8 to 12 seconds, you can change to the next movement! You can also use your car as an aid to stretch easily.
Shoulder pressing: When doing this movement, avoid arching your waist and back, so that you cannot reach the stretching function.
Shoulder pressing can stretch the muscles of the neck, back, lower back and back of the thigh at the same time.
Shoulder pressing action demonstration lunge: special attention should be paid to this action when wearing locking shoes, because the shoes are slippery and easy to fall.
The feet should be opened about 1 meter from front to back, and the knees should be kept in the same line.
Do not open or retract.
This movement can extend to the quadriceps femoris of the thigh and some muscle groups of the lower leg.
Remember to change sides after finishing one side.
Bow and arrow move demonstration neck stretch: because there is a gap between the cushion and the handle, if the neck muscles are not stretched, the muscles will soon feel tight.
When stretching the right muscles of the neck, press the head to the left with your left hand, and vice versa when stretching the right side.
When stretching the muscles behind, press the head forward with both hands.
When doing these movements, the strength should not be too great, as long as you feel slight pain, and each movement should last for 10-12 seconds; In addition, pay attention to the part of the spine, and straighten it at the same time, otherwise it will not be able to stretch effectively! Squatting stretching: The squatting stretching movement looks like nothing like stretching, but its effect is very good, and it can pull to the hip muscles, calf muscles and lower back.
When doing this action, remember not to lower your head, because lowering your head will cause your back to arch, and the effect will be poor.
In addition, there are derived stretching movements, which can strengthen the stretching of the medial leg muscles.
When you maintain high speed pedaling, you will use this part of the muscle group.
Squatting stretching demonstration Cross stance leg pressing: Cross stance leg pressing is a powerful stretching for the thigh muscles at the back side.
It is mainly a more focused stretching when the back side of the leg is stiff after a long distance riding or weight training the day before.
The quadriceps femoris can not work when demonstrating this movement in a cross stance (it can be seen from the muscle lines if there is any work), otherwise, it will not only fail to pull the tendons, but may also cause adverse effects! In addition, at the beginning of riding, use a light gear ratio.
Don’t rush to pedal the big plate when going out on the flat ground.
Use the middle plate and small plate to warm up from slow to fast.
The speed can be between 10km/h and 20km/h.
The main thing is to step more frequently and change several gears.
After the end of the waiting time, remember to dry your sweat and put on a windbreaker to prevent your body from getting wet and being blown by the wind, causing a cold! Complete the warm-up steps and your body is ready.
In fact, the warm-up will not only have a great impact on the current ride, but also affect the recovery after the ride on that day and in the future.
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