Think about you posture at the desk and on the bike: The move is very forward focused, with your shoulders possibly rounded and spine, hips, and knees flexed. As you ride, your quads also take on a lot of the work, along with chest and abdominal muscles help keep you steady and supportive bike handling. This means that you are primarily working the muscles in the front of the body throughout the day. And the perfect antidote to our pre-dominant lifestyle: back-chain training.
What is the following sequence?
You may have heard your trainer or even your cycling coach refer to this muscle group, which is just a fancy way of talking about the entire back of your body. Your back chain extends from the back of the neckdown the back of the torso (think of muscles like the fat, rhombus, trapezius, and upright spine that support the spine), to butt, hamstringsand calfexplain Ian Finesteincertified CrossFit and weightlifting coach and owner of AR Strength in Allentown, Pennsylvania.
Why is rear chain action important to cyclists?
Simply put: You need your rear leash to be sturdy for everyday life and for powerful, efficient cycling.
“The most common phrase I hear from people when picking something up off the floor is ‘use your feet,'” says Finestein. “People think to do it, you make a squat. But really, you want hinges or deadlift. So learn the correct form of a deadlift [a posterior chain-focused exercise]are important for body balance and functional fitness. ”
“Body balance” is exactly what we mentioned earlier: With most of our daily body movements and positions shortening and/or overworking the front part of the body, you need some exercise Helps strengthen opposing muscle groups, also known as posterior chains. This helps you injury step asidewhile engaging all the right muscles that make your body work like an inherently powerful and efficient machine.
Plus: The hinge movement pattern focuses on the following sequence — as mentioned by deadlift Finestein — to help you practice strong posture as it requires you to maintain a flat and engaged back core, he explained. This helps you avoid a rounded, hunched position that can deflect your effectiveness, potentially getting in the way. breatheand can lead to some aches throughout the body. The rear chain exercise can not only improve your form on the bike, but can also lead to better, more comfortable rides.
The best back chain exercise for cyclists
Finestein has arranged a following sequence exercise for cyclists only, so you can balance your body, strengthen Provides energy for musclesyour improvement efficient pedalingand do your core work for better posture.
How to use this list: Perform the exercises below for the number of repetitions listed. Do 2 to 3 sets, resting as needed between exercises and sets. Finestein presents each exercise so you can mimic proper form. You will need a set of medium to heavy weights. An exercise mat is optional.
Deadlift
Stand with feet hip-width apart, holding one foot dumbbell in each hand on either side. With shoulders down and back, back flat and core join, twist your body into your hips by bringing your butt straight back. Lower torso and dumbbells toward the floor, knees slightly bent. Stop when you feel a pull hamstrings or when you are about to be parallel to the floor. Then drive with your feet, glutes attractive to stand up. Say again. Do 6 to 10 repetitions.
Bent-Over Row
Stand with feet hip-width apart, holding a dumbbell in each hand in front of you, palms facing each other. With shoulders down and back, back flat and tucked in, fix your hips by bringing your butt straight back. Right arm straight down in front of you. This is your starting position. Pull the dumbbells back, keeping your elbows close to your sides to perform the movement row. Make sure your shoulders are away from your ears and stretch your muscles. When the dumbbells reach your ribcage, straighten your arms to return to the starting position. Say again. Do 6 to 10 repetitions.
Sumo Deadlift High Pull
Stand with feet slightly wider than shoulder width, toes turned slightly outward, keep dumbbell in each hand in front of you or a dumbbell Reach your arms out in front of you, palms facing you. With shoulders down and back, back flat and tucked in, fix your hips by bringing your butt straight back. Lower your torso and dumbbells toward the floor, just bending your knees slightly. Stop when you feel a pull in your hamstrings or when you are about to be parallel to the floor. Then drive over the leg to stand up again. As you stand up, pull your elbows up and back slightly, dumbbells or kettlebells chest length. Lower the weights and repeat. Do 6 to 10 repetitions.
Dumbbell Snatch
Stand with your feet slightly wider than hip-width apart, holding dumbbells in your left hand in front of you, palms facing you. With shoulders down and back, back flat and tucked in, fix your hips by bringing your butt straight back. Lower torso and dumbbells toward floor, knees slightly bent. Then, move over your legs to stand up and as you do, pull your elbows up to shoulder height with the weight at shoulder height, then flip elbows and press dumbbells straight over your head. (This happens in a fluid motion, with the power coming from the lower body.) Lower the weight in front of you. Say again. Do 5 to 10 repetitions. Then switch sides.
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