Calisthenic workouts may have been around for a long time, but there’s a good reason people still use this method of exercise to get in shape.
Practicing calisthenics—or rhythmic body weight exercises—no equipment required, just a small space, and they help you improve muscle hardening o how long your muscles can work without becoming fatigued, Raj Hathiramanicertified career coach High Mile Running Club in New York City, count Runner world. The benefit for cyclists in particular: calisthenics can help you ride longer, fasterand more efficiently, and even side step injury.
The benefits of a calisthenics workout for cyclists
This calisthenics workout focuses on strengthening the large muscles relevant to cycling, Hathiramani says. For example, exercises like overhead reach and single leg glute bridges will help improve your back and core stabilitywhile sumo squatsside planks and fire hydrants strengthen your hipsglutes and hamstrings.
Even better, this combination of movements improve knee drive Y hamstring activation to increase power throughout your entire pedal stroke. Hathiramani adds, this full body calisthenics workout will help your upper and lower body. lower body work together more efficiently when driving to maintain good form and conserve energy. Translation: you can ride longer with the right one position and efficient pedaling with the help of this training.
How to use this list: Hathiramani demonstrates these moves so you can master proper form. Complete each exercise in this workout for the number of repetitions listed below, resting for 15 seconds between each exercise. Do 2 sets, with 1 minute rest between each set. You won’t need any equipment, but an exercise mat is one option.
Do this exercise on one cross training day, or use it as a dynamic heating for your next trip.
1. Superior reach
Why it works: This move not only helps stretch your upper body and lower back muscles says Hathiramani, but it will also help you maintain stability while driving.
How to do it: Stand with your feet shoulder-width apart and your hands on your hips. This is your starting position. Pivot on your right foot and extend your right arm up and over your head across your body to the left side. Go back to the starting position. Repeat with your left arm up. Keep alternating. Do 10 repetitions on each side.
2. Sumo squat
Why it works: This move will help strengthen your hip abductors and buttocks to improve your mobility and stability
How to do it: Stand with your feet wider than shoulder-width apart and your toes turned 45 degrees. With your pelvis in a neutral position, send your hips back and down and bend your knees until your thighs are parallel to the ground. Remember to keep your knees and toes in line and your chest up as you squat. Press through your feet to get back on your feet. Repeat. Do 10 repetitions.
3. Reverse lunge to knee drive
Why it works: This movement will turn on your hamstrings Y calves to help you pick up speed and drive efficiently.
How to do it: Stand with your feet together. Take a big step back with your right foot and lower into a lunge, with both knees bent 90 degrees. Push through your left foot to stand, bringing your right knee up, while maintaining a 90-degree angle, until your thigh is parallel to the floor. Take a step back in a thrust. Repeat. Do 10 repetitions. Then switch sides and repeat for 10 reps.
4. Side plank with leg raises
Why it works: Hathiramani says that practicing this move can help you prevent injuries such as IT band syndromebecause it helps strengthen your stabilizer muscles.
How to do it: Begin by lying on your side with your right forearm on the floor, forming a straight line from your head to your stacked heels, feet, knees, and hips. Raise your left arm up and hold, then lift your left leg. Pause, then slowly lower it back down. Repeat. Do 10 repetitions. Then switch sides and repeat for 10 reps.
5. Fire hydrant
Why it works: Practice this movement to help you master hills. Hathiramani says that this exercise will help strengthen your glutes, which power your walks.
How to do it: Start on all fours with your hands just below your shoulders and your knees just below your hips. Engage your core and lift your left leg up and away from your body, keeping your knee bent at 90 degrees. Lower leg down. Repeat. Do 10 repetitions. Then switch sides and repeat for 10 reps.
6. Single Leg Glute Bridge
Why it works: strengthening your corehips and hamstrings can help prevent Back pain and other injuries.
How to do it: Lie on your back with your arms down by your sides, palms down, knees bent, and feet planted. Lift your left foot off the ground and stretch your leg toward the ceiling. This is your starting position. Engage your glutes and drive your left foot toward the ground to lift your hips. Slowly lower back to starting position. Repeat. Do 10 repetitions. Then switch sides and repeat for 10 reps.
7. Jump A
Why it works: Hathiramani says that practicing this move will allow you to develop your knee drive to help Increase Speed. You also get the heart rate up.
How to do it: Stand with your feet hip-width apart. In a jumping motion, lift your left leg to hip height as you reach the ball of your right foot and pump your left arm forward and your right arm back. Keep your shoulders and hips in line. Bring your left foot down. Next, lift your right leg to hip height as you reach the ball of your left foot and pump your right arm forward, left arm back. Keep alternating. Do 10 repetitions on each side.
8. Kick in the butt
Why it works: This exercise activates the back of your legs to help you raise ride fasterHathiramani says.
How to do it: Stand with your feet hip-width apart. Kick your left heel toward your buttock, while bringing your right arm forward and your left arm back. Then kick your right heel toward your glute, while bringing your left arm forward and your right arm back. Keep alternating. Do 10 repetitions on each side.
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