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Cycling is a very good form of exercise, mainly affecting the muscles of the legs and hips. Besides, cycling also brings many benefits to the body's cardiovascular system. If you are looking to train the hip and leg muscles, cycling is a perfect choice.
1. Cycling helps strengthen the leg and hip muscle groups
If you are interested in cycling as a form of exercise, your body is enjoying several key benefits. Cycling – whether outdoors or indoors on a stationary bike burns lots of calories and helps improve muscle and cardiovascular endurance. In particular, it also targets several major muscle groups in powerful ways.
Dari Kruse, director of education for the National Association of Gymnastics Coaches, says: “Cycling is a great leg workout. "Cycling also tones and strengthens the muscles of the legs and hips, especially when practicing full pedaling (push and pull)."
If you can familiarize yourself with building muscle while cycling and integrate exercises for them into your training, you will become stronger during cycling.
Cycling - outdoors or on a stationary bike inside - helps build your hamstrings, glutes, and calves, and can also tone your calves and strengthen your core.
2. Cycling strengthens the back muscles of the body
Proper cycling form requires full engagement of the back muscles of the body, influencing an individual's forward leaning on the bike. Your back muscles are also used to build strength and help you control the bike, especially if you're riding on more difficult terrain.
But if you're looking to really target your abs, you might want to add a few basic exercises to your cycling routine. “Bicycle riders can further strengthen their back, and therefore their cycling form, by supplementing their rides with additional biking back muscle exercises,” says Kruse.
Forearm planks, rock climbing, and glutes are examples of more effective muscle-strengthening exercises. Even a basic set of exercises after you ride or on alternate days will help tone your midsection.
Your back muscles are what keep your back straight and balanced during your ride. You can hold onto the handle bars and lean forward 45 degrees. Raise the handle bars if you are leaning too far forward to reach them.
Hình thức đạp xe thích hợp đòi hỏi sự tham gia đầy đủ của các cơ lưng của cơ thể
3. Riding an activity bike strengthens hamstrings and quadriceps
Cycling is a great workout for the hamstrings (back of the thigh) and quadriceps (front of the leg). Together, the muscles work together to power the pedals, so you really don't need anything extra to make sure you're targeting all 3 areas of your foot.
Kruse says, “The best way to target specific muscle groups of the leg is to do full pedal stroke, which is a circular motion (think cycles, not pistons). "The quadriceps provide most of the effort to push the pedal down. The hamstrings pull the upward stroke and can especially be targeted when adding resistance to the bike or simulating a hill."
Strengthening both the hamstrings and glutes will help ensure muscle balance, promote cycling efficiency, and reduce the likelihood of sports injuries.
4. Cycling also strengthens your leg muscles
Leg abs or calf muscles - also helps you pedal. Cycling makes them stronger, and additional strength training offers many benefits.
Strong calves will help you pedal easier for longer periods of time and they will help prevent cycling injuries, such as shin splints. Examples of calf exercises you can do while cycling to further strengthen include ankle flexion and standing calves.
5. Cycling can tone your glutes
Don't overlook the ability to shape your glutes while cycling. Every time you stand up and cycle, your glutes help strengthen the movement. Increase the intensity - either by cycling indoors or riding up hills outdoors - and you'll gain an edge for your backside.
Emily Booth, director of cycling education at Life Time fitness center, says: “One of the best ways to make sure your glutes are working is to start with the right bike. "Having a saddle at the right height, often a little higher than most people think, ensures that the hips can move more and work more glutes."
Exercises that will help strengthen your glutes, thereby increasing your cycling ability, include lunges walking, weightlifting and bodyweight squats.
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Reference source: livestrong.com
