We must warm up before exercise. This is the truth we all know. However, some riders can easily ignore this step and start to drive on the road. To know that before and after the bike warm-up activities can not only stretch the body and every inch of muscle, but also allow the muscles to adapt to play long before and after cycling, so can not ignore this subtle aspect.
Remember, it's best to start warm-up preparations one hour before the ride, reminding yourself that your body is ready to start moving, and there will be long rides.
The upper body maintains the same posture for several hours and the lower body continues to move forward. It is bound to feel sore and more likely to cramp. Therefore, it is best to stop and move the body before and during the ride to relieve psychological tension and stress and to relax the muscles and muscles.
The static stretch suitable for cycling activities emphasizes relaxed and comfortable movements. The use of warm-up to reduce sports injuries should start from the top down and consist of three parts: upper body reinforcement, lower body reinforcement and shoulder and neck reinforcement.
If the rider does not participate in the competition, he can simply warm up, stretch the stretch bar, and stretch the muscles to allow the stiff muscles to return to their original elasticity. Each movement must last for twenty seconds and change positions.
Upper body reinforcement - wrist, shoulder and neck joints, palms
First of all, with one hand stretched straight, place the other hand on the elbow, pull it back to your body and stick to yourself.
Then, with both hands stretched upwards, one hand presses against the elbow joint and pushes it down.
Move your palm outward, straighten your hands, and pull your fingertips toward your body.
Finally, the upper body is slightly curved, and the feet are slightly slouched. With both hands on the knee, the left shoulder is pressed to the right; then the right shoulder is pressed to the left.
Lower body reinforcement - heel, legs, waist
In order to stretch your heel, you should kneel down to the ground and your legs should open outwards. For example, you can pull the inner thigh muscles.
With your hands on your feet, your body leans forward and your other hand extends forward. This action can pull the muscles of the upper body and lower body as a whole.
Similarly, to stretch the waist, try to touch the floor with your upper body down. If the knee can't be straightened, don't be forced. Spread one leg to the other and stretch the hips' side muscles.
Relax your tight ankles, turn your legs and legs counterclockwise and circle them clockwise.
The last part is to pull up the thigh muscles and the large buttocks muscles, pull it close to the buttocks with the same hand, and then change hands to hold the lower leg, stand up and down one leg, and strengthen the thigh strength.
Shoulder and neck pull - shoulder blade, neck
To stretch the scapula, you can hold the bicycle with your hands, turn your feet open, and turn your elbows toward the sky. Press down with the power of your elbows.
Rasson shoulder and neck can pull the head by hand, and then press the back of the neck to push forward, then use hands to help; push the back of the neck is to support the chin, head backwards.
It takes about fifteen to twenty minutes to complete all the simple lacing motions and you can safely ride on the road!
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