Day: August 29, 2019

8 Helpful and Effective Strength Exercises For Cyclists

For cyclists, the primary target of doing strength exercises is to train in the same motion as in cycling together with one’s upper and lower body, while improving overall muscular endurance and core strength.

Strength training generates a stronger support system for a cyclist’s prime movers while riding a bike. If you have aerobically stronger core and muscles, you will gain more potential in increasing power and consequently experience less fatigue while cycling.

Now that you understand why strength training is helpful before cycling, you might wonder what those strength exercises are.

Below are the 8 strength exercises for cyclists you can try.

Front Plank

strength exercise for cyclists
Via indianexpress.com

Steps:

  • Lie on your stomach and place both elbows under your shoulders with hands and forearms on the floor.
  • Raise your hips off the floor, straighten your back, tighten your abs, and rest on your toes.
  • Keep this position for 40-60 seconds and do two-three sets.
  • Front plank focuses on strengthening your transverse abdominis or TVA muscle, and upper and lower back. In cycling, the front plank can help you to build both strength and muscle endurance that you need in order to ride in aero position or in the drops powerfully.

Half Squat

half squat with barbell
half squat with barbell via t-nation.com

What you need:

  • Barbell

barbell

Steps:

  • Stand tall while carrying a barbell over your shoulders.
  • Bend your hips and knees until your thighs can form a 45-degree angle.
  • Repeat the sequence and complete 3-4 sets of 10 repetitions.

Here’s one thing to note:

Expect that the last few repetitions during the last 3 or 4 sets will be hard to complete but still ensure that you will make it through the last rep. Half squats work on your glutes, hamstrings, and quadriceps. It would build strength for sprinting and climbing.

Single Leg Hip Bridge

single leg hip bridge exercise
Via tfdgym.co.uk

Steps:

  • Lie on the ground (placing a yoga mat would make you more comfortable) with your one leg bent while lifting the other one off the ground.
  • Raise your hips up in the air while contracting your glute muscles like you’re pushing through your heels.
  • Hold the position for a second or two before going down.
  • Do two to three sets of 10-12 repetitions on each side of your legs.

Single Leg Hip Bridge can be done at any time, but it is the best pre-workout to do to wake up your glutes before a strength workout, especially if you have been sitting and inactive for a while. Aside from that, it also improves speed, endurance, and strength used while cycling.

Lunges with Bicep Curl

lunges with bicep curl and resistance band
lunges with bicep curl and resistance band via pinterest

What you need:

  • Resistance band or dumbbell

dumbbell

Steps:

  • Stand in an upright position with either a resistance band or a dumbbell in each hand.
  • Execute a lunge position: straighten your back, step one leg forward and bend the knee to a 90-degree position, while your leg in the back should be straight.
  • While on it, do a biceps curl with both arms.
  • Repeat the same with the opposite leg forward.
  • Start with 2-3 sets of 10 repetitions in every leg.

Lunging with bicep curl is an excellent workout when you want to develop strength in your biceps, quadriceps, glutes, and deltoids. These four muscles are utilized when there is a need to stand and accelerate cycling.

Boat Pose

strength exercises for cyclist
Via yogajournal.com

Steps:

  • Sit with your feet flat on the floor and with your knees bent forward.
  • Execute a V-position: Raise and extend your legs out forward, and lean your upper body backward.
  • Stretch your arms away from you so you can tighten your lower abdominal muscles.
  • Make sure to relax your shoulders and keep your back straight.
  • Hold the position for 10 seconds and do it for 5-10 repetitions.

Boat pose mainly focuses on strengthening your transverse abdominis and lower back. As a result, you will feel less fatigue through strengthening the muscles that can improve your lower back. Also, this workout will allow you to encounter less pain and feel more comfortable while on aggressive cycling positions.

Single Leg Reach

single leg reach with cones
single leg reach with cones via sidelinesoccer.com

What you need:

  • Three water bottles or cones

water bottles

Steps:

  • Place three water bottles or cones in a triangular form.
  • While on a single leg stance, slightly bend your knees to do a squat and slowly reach down towards the left cone and return to a standing position. Do the same with the remaining bottles or cones.
  • Repeat the same sequence with the other leg.
  • Complete a set of 10 repetitions.

Single leg reach workouts focus on your hips and core and improve your balance on the bike, which is essential to develop bike handling and endurance. This strength exercise also works with your proprioception, also called as ‘sense of self,’ or the body’s awareness of movement and position in space.

Single-Arm Row

single arm row with cradle column machine
single arm row with cradle column machine via livestrong.com

What you need:

  • Cable column machine
cable column machine
Via amazon

Steps:

  • Stand across a cable column machine. Make sure your feet are shoulder-width apart, and knees are slightly bent.
  • Take the handle and do a standing row, while keeping your body still as much as possible. Do not lean forward nor backward to lift more weight.
  • Finish 2-3 sets of 10 repetitions.

Single-arm row enhances the muscles of your shoulder, back, and hips. It also strengthens the scapular region, which is a common area of fatigue caused by hunching too much on the bike. As a result, cyclists can avoid injuries and ride longer without discomfort.

Exercise Ball Hamstring Curl

hamstring curl with handle cradles
hamstring curl with handle cradles via pinterest

What you need:

  • Handle Cradles

Steps:

  • Lie on the ground (with yoga mat is recommended) and place your handles in the handle cradles.
  • Raise your hips and curl your heels (almost like pointing your toes) towards your hips
  • Do not drop your hips as you are bending your heels.
  • Finish two sets of 8-12 repetitions.

Exercise ball hamstring curl is one of the TRX routines (Total Resistance exercises) that strengthens your lower back and hamstrings. Strengthening hamstring and quadriceps is significant to enhance upstroke while in a pedaling motion and avoid lower extremity injuries.

Overall, these strength exercises for cyclists can help you prepare your body.

See Also: Can Cycling Actually Change Your Health And Life?

The post 8 Helpful and Effective Strength Exercises For Cyclists appeared first on Dumb Little Man.

The Hong Kong Internet Service Providers Association warns that restricting online access would be ruinous for the region

After Hong Kong’s leader suggested she may invoke emergency powers that could potentially include limiting Internet access, one of city’s biggest industry groups warned that “any such restrictions, however slight originally, would start the end of the open Internet of Hong Kong.”

While talking to reporters on Tuesday, Hong Kong Chief Executive Carrie Lam suggested the government may use the Emergency Regulations Ordinance in response to ongoing anti-government demonstrations. The law, which has not been used in more than half a century, would give the government a sweeping array of powers, including the ability to restrict or censor publications and communications. In contrast to China’s “Great Firewall” and routine government censorship of internet services, Hong Kong’s internet is currently open and mostly unrestricted, with the exception of laws to prevent online crime, copyright infringements and the spread of obscene material like child pornography.

In an “urgent statement” addressed to Hong Kong’s Executive Council, the Hong Kong Internet Service Providers Association (HKISPA) said that because of technology like VPNs, the cloud and cryptographies, the only way to “effectively and meaningfully block any services” would entail putting all of Hong Kong’s internet behind a large-scale surveillance firewall. The association added that this would have huge economic and social consequences and deter international organizations from doing business in Hong Kong.

Furthermore, restricting the internet in Hong Kong would also have implications in the rest of the region, including in mainland China, the HKISPA added. There are currently 18 international cable systems that land, or will land, in Hong Kong, making it a major telecommunications hub. Blocking one application means users will move onto another application, creating a cascading effect that will continue until all of Hong Kong is behind a firewall, the association warned.

In its statement, the HKISPA wrote that “the lifeline of Hong Kong’s Internet industry relies in large part on the open network,” adding “Hong Kong is the largest core node of Asia’s optical fiber network and hosts the biggest Internet exchange in the region, and it is now home to 100+ data centers operated by local and international companies, and it transits 80%+ of traffic for mainland China.”

“All these successes rely on the openness of Hong Kong’s network,” the HKISPA continued. “Such restrictions imposed by executive orders would completely ruin the uniqueness and value of Hong Kong as a telecommunications hub, a pillar of success as an international financial centre.”

The HKISPA urged the government to consult the industry and “society at large” before placing any restrictions in place. “The HKISPA strongly opposes selective blocking of Internet Services without consensus of the community,” it said.

The best upcoming games to pre-order right now

TwitterFacebook

2019 has already been a stellar year for games — with massive releases like Sekiro: Shadows Die Twice and Crash Team Racing — and the second half has plenty more to come.

If you’re looking to get your hands on the biggest upcoming titles — special editions especially — pre-ordering is the best way to make sure you don’t miss out on release day. Plus, pre-ordered games often come with rare or limited edition in-game gifts.

Below is our comprehensive list of the best upcoming games across all platforms — in order of release date — and where you can pre-order them.

The best upcoming games to pre-order right now

Image: The dark pictures man of medan Read more…

More about Gaming, Xbox, Video Games, Playstation 4, and Mashable Shopping