|
Biking Fitness:
Strengthening the Legs
| Step-ups with dumb bells. Use a bench or step 15 to
20+ inches high depending on your height and level of fitness. When
performing this exercise avoid the tendency to use both legs to hop up on
the step and dropping to the floor thereafter. Think of the
exercise as a one-leg press to the top of the box or bench and then slowly
lower your body to the floor. You can do sets one leg at a time, or you can
alternate legs during reps, depending on what variety you want on that day
during your training cycle. (Main body parts worked…legs) |
 |
|
| RDL (roman dead lift). RDL’s are exercises for the
hamstrings and lower back. It is important to maintain correct body
position throughout the lift in order to avoid injury. Start the exercise
by holding the barbell or straight bar about shoulder width apart. While
keeping the natural curve of your back, bend at the waist with your knees
slightly bent. Bend until you feel a good stretch in your hamstrings.
Return to the start position. (Main body parts worked…lower back,
hamstrings) |
Hey! Wanna get psyched
for biking while you work out? Exercise in front of the computer, while the
Wallpaper Changer on our CD cycles through 200 biking photos! Click
here for information.
 |
Back squat. Keep your chest up, eyes up, keep your
knees and your toes inline shoulder width apart. Descend in a controlled
manner until your thigh and shin make a 90-degree angle or until the top
of your leg becomes parallel to the floor, depending on your comfort
level. Then press the weight up continuing good body position to the start
position (main body parts worked…legs) |
| Lunges. There are many variations that can be done
with lunges but the basic movement is this. Step out 2-3 feet. Lower your
body with your chest up, eyes forward until your trailing knee is just off
the floor. Keep your knee in line with your ankle to decrease the pressure
on the joint. Rise up until your legs are straight or to a standing
position, depending on the variation that you are doing. (Main body
parts worked…legs) |
| Heel raises. Stand with your heels hanging off the
edge of a step or box. Lower your heel past the edge of the box until you
feel a good stretch then press all the way to the top. (Main body parts
worked…calves) |
Click Here for Page 6: Full Body Workout
Schedule.
|
LIL'BRUCIE
