If you are preparing for their weekly training bike or enter a contest, bicycle requires hot intense and extensive. You can take the time to warm up on a stationary bike or a real journey through the park, but the amount of warming that makes a big difference in your workout. Without prior preparation, it may be damaged and fail to reach their full potential in their work. So what is the best way to warm up?
LESS IS MORE
To get to their best point effort Cycling, most athletes attempt to reach PAP, post-activation potentiation. This is a period, for about 5-10 minutes, the contractile response of the muscle is at its highest point and the lowest. Despite intense heating exercises can create this biochemical change, fatigue too intense a workout can also help. If you push too hard on warming, depletion and can take charge and prevent it from reaching its best. Instead of 40 minutes of heating, try to have a 15-20 minute one. It can still reach your potential with less risk PAP exhausted in the process.
Hot GOOD
- For several good 20 minute warm-up is complete, you can start by selecting a speed zone from January to February intensity and go at it for 5 minutes. So for 15 minutes, and repeat this pattern create 3-5 times: 90 to go 1 minute, 1 minute to 100, 1 minute to more than 100, then up for 2 minutes at a slow pace Zone 1 min.
- Try to go on low for 10 minutes to start. Then increase the voltage of your trip until you get the desired target for the heating intensity, and walking at this for 90 seconds. 90 seconds is a good time in which to mount an intense speed and really get a good warm up. Then take a slow walk 3 minutes before returning to its intensity 90 seconds. Repeat the entire sequence 4-6 times.
- Start with 5 minutes at a low intensity area, then repeat the sequence several times up to 15 minutes. Find a hill if you're outside, and if you're on a stationary bike, simulate a hill, then sat pedaling for 30 seconds. Then, for 15 seconds to increase the intensity. Then increase the voltage, but standing on the bike for 15 seconds. Sit and spin for 2 minutes at low intensity before repeating.
Extending CYCLISTS
- Stretch the calf standing on the bike pedals, keeping the vertical rods. Take your leg and extends down past the pedal heel platform while the base of the other leg on the pedal, hold for 20 seconds, then turn leftovers.
- For quadriceps, riding in the center of the left hand, then take your right foot with your right hand and pull it until it touches the bottom, and hold switch.
- Stretch the hamstrings standing flat on the pedals, keep both legs straight but steady progress until your shoulders are lowered and tilted enough to make you feel the stretch of the basin.
- You can stretch your neck before a bike ride slowly bending the head to one side and then the other without looking back.
- Stretch your lower back and legs lying on the floor, and pull the thigh toward your chest one at a time.
TIPS AND RETAIN
When you stretch, hold each stretch for about 15 to 20 seconds and do not bounce. Make sure you stretch and warm up exercises are not painful, and never put pressure on the lower back with their heating. You should not put extra stress on stretching or injured body parts, but let them rest until they are completely healed. Be careful when you warm up in the cold, wear socks and make sure you jog or ride a bike to get the blood flowing before stretching. Stretching and warming up before your bike should be to prepare your body for what you do, so do not be competitive. Stay in your ability to prevent further injury and exhaustion.
There are many methods used to obtain a good set of warm-up exercises for cyclists. You can find ways to increase your endurance, strengthen your legs, and put his body tense for assembling bikes strong in front of you. The important thing is to start with enough force to bring its full potential, but not excessive or injured effort. Good luck!
LESS IS MORE
To get to their best point effort Cycling, most athletes attempt to reach PAP, post-activation potentiation. This is a period, for about 5-10 minutes, the contractile response of the muscle is at its highest point and the lowest. Despite intense heating exercises can create this biochemical change, fatigue too intense a workout can also help. If you push too hard on warming, depletion and can take charge and prevent it from reaching its best. Instead of 40 minutes of heating, try to have a 15-20 minute one. It can still reach your potential with less risk PAP exhausted in the process.
Hot GOOD
- For several good 20 minute warm-up is complete, you can start by selecting a speed zone from January to February intensity and go at it for 5 minutes. So for 15 minutes, and repeat this pattern create 3-5 times: 90 to go 1 minute, 1 minute to 100, 1 minute to more than 100, then up for 2 minutes at a slow pace Zone 1 min.
- Try to go on low for 10 minutes to start. Then increase the voltage of your trip until you get the desired target for the heating intensity, and walking at this for 90 seconds. 90 seconds is a good time in which to mount an intense speed and really get a good warm up. Then take a slow walk 3 minutes before returning to its intensity 90 seconds. Repeat the entire sequence 4-6 times.
- Start with 5 minutes at a low intensity area, then repeat the sequence several times up to 15 minutes. Find a hill if you're outside, and if you're on a stationary bike, simulate a hill, then sat pedaling for 30 seconds. Then, for 15 seconds to increase the intensity. Then increase the voltage, but standing on the bike for 15 seconds. Sit and spin for 2 minutes at low intensity before repeating.
Extending CYCLISTS
- Stretch the calf standing on the bike pedals, keeping the vertical rods. Take your leg and extends down past the pedal heel platform while the base of the other leg on the pedal, hold for 20 seconds, then turn leftovers.
- For quadriceps, riding in the center of the left hand, then take your right foot with your right hand and pull it until it touches the bottom, and hold switch.
- Stretch the hamstrings standing flat on the pedals, keep both legs straight but steady progress until your shoulders are lowered and tilted enough to make you feel the stretch of the basin.
- You can stretch your neck before a bike ride slowly bending the head to one side and then the other without looking back.
- Stretch your lower back and legs lying on the floor, and pull the thigh toward your chest one at a time.
TIPS AND RETAIN
When you stretch, hold each stretch for about 15 to 20 seconds and do not bounce. Make sure you stretch and warm up exercises are not painful, and never put pressure on the lower back with their heating. You should not put extra stress on stretching or injured body parts, but let them rest until they are completely healed. Be careful when you warm up in the cold, wear socks and make sure you jog or ride a bike to get the blood flowing before stretching. Stretching and warming up before your bike should be to prepare your body for what you do, so do not be competitive. Stay in your ability to prevent further injury and exhaustion.
There are many methods used to obtain a good set of warm-up exercises for cyclists. You can find ways to increase your endurance, strengthen your legs, and put his body tense for assembling bikes strong in front of you. The important thing is to start with enough force to bring its full potential, but not excessive or injured effort. Good luck!
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