when your strength training Can focus on specific body parts such as gluteus maximus or backif you really want to maximize your time, your best bet is to do a full-body circuit workout, like this one created by CSCS founder Dane Miklaus job training studio in Irvine, California.
Miklaus tells us that a full-body strength training program is absolutely essential for any athlete, whether they’re a weekend warrior or a sponsor Runner’s world. Not only will it help accelerate and efficiency, but it will correct out of balance and as insurance InjuriedHe said.
Benefits of This Full Body Circuit Workout
This track was designed by Miklaus to strengthen all of your key cycling muscles (head to toe!). It also saves you time thanks to compound exercises that work multiple muscles at once.by using a set of dumbbelyou also add more resistance, which helps you build strength And also escalated the challenge.
Throughout the workout, you’ll get a variety of movement combinations that work your muscles in new directions and creative ways, helping you challenge your body beyond the typical forward-moving movements of cycling.The goal of each step is to stabilize your abs so you can learn to build core power, while exercising your entire body.you will also get your heart rate Throughout the workout, help build Aerobic Capability in new ways.
How to use this list: Perform each exercise in the following order for 45 seconds, resting 15 to 20 seconds between each movement. Complete 2-3 sets. Each move is demonstrated in the video above by Cory Pickert, a certified trainer at WORK Training Studio, so you can get the hang of it right. You need a set of dumbbells. Exercise mats are optional.
Miklaus recommends practicing his routine 2 to 3 times a week on non-running days.
1. Press Jack
Why it works: This move is great because it builds a lot of muscles in one cardio workout —Shouldercore, outer buttocks and surrounding muscles ankleThis exercise stabilizes and challenges cyclists to move directionally in ways they are most likely to overlook, Miklaus said.
How to do it: Stand with your feet together, arms together, and a dumbbell in each hand, resting on your shoulders, palms facing your face. Jump wide with your feet, while extending your arms over your head in a Y-shape. Then bring your feet back together and bring your arms back to your shoulders. repeat. Land gently with each jump.
2. Bend over the reverse press
Why it works: Practicing this move will help strengthen the stabilizing muscles around the shoulders, as well as the lats and triceps.
How to do it: Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing behind you. Keeping the core engaged and the back flat, the knees are slightly bent and articulated forward at the hips, so the torso is nearly parallel to the ground and the arms hang directly below the shoulders. This is the starting position. Keeping your neck neutral and elbows straight, press your arms back and up so the dumbbells are raised above your hips. Slowly return to the starting position. repeat.
3. Reverse lunge skiers
How to do it: Start standing with your feet hip-width apart and a dumbbell in each hand. Hinged your hips, keeping your back flat and your core tight, and push your arms behind you.Then push your feet into the floor and extend your hips (using your hip strength) while raising your arms straight above your head and taking a step back with your left foot lunge, knees bent 90 degrees. Re-stand by pressing with your right foot and immediately return to the hinge position with your feet hip-width apart and the dumbbells behind you. Repeat on the other side. Continue to alternate.
4. Push-ups to Renegade Row
Why it works: Push-ups are one of the most effective exercises for helping cyclists strengthen their core muscles. “By adding a dumbbell row with this variation, the goal is not to activate the upper back muscles, but to stimulate more core activation,” says Micklaus.That’s because your core has to work hard to avoid spinning buttocks.
How to do it: start high plank position Place each hand on a dumbbell, wrists under shoulders, and core engaged so body forms a straight line from head to toe. Feet wider than hips apart. Bend your elbows to form a 45-degree angle with your body, lowering your chest and body to the floor. Exhale and push back on the plank. Then use your back muscles to slowly pull your right hand over your ribcage and slowly lower the weight back to the floor. Repeat on the left. Continue doing push-ups, one row on each side.
5. Crouch down to the lumber mill
Why it works: Practicing this move, “engages your mind more with your movement and body, can help develop agility and reflexes,” says Miklaus, which is what you need to tackle different terrains. This exercise is also great for working in different planes of motion, as it allows the cyclist to move in the lateral (or rotational) plane.
How to do it: Stand with your feet slightly hip-width apart, hold a dumbbell in each hand, and place your arms down in front of you, with the dumbbells close together.reduce to one squat Extend the dumbbells toward the floor by moving your hips down and back. Then bring the dumbbells to shoulder level by standing with your feet back while rotating your feet and twisting your torso to the left (keeping your shoulders over your hips). As you squat down, bring the weight back to the front. Repeat on the other side. Continue to alternate.
Why it works: “The goal is not only to get the torso and legs as high as possible, but also to be able to lower with complete control,” Miklaus said.this exercise For abdominal muscles and hip flexors.
How to do it: Lie faceup, legs straight, arms overhead, holding dumbbells horizontally in both hands. Lift your head, shoulders, and legs off the floor and into a V-shape. Slowly back down. repeat.
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