To overcome difficult roads, overcome slopes and hills more easily and without being limited by your health, you need to improve your endurance and mobility. Don't let your health limit your fun and exercise activities. Let's explore the exercises below to train your endurance more effectively!

Squat Exercises

Squat is a bodybuilding movement that strengthens the buttocks and thigh muscles (quadriceps), while also helping to prevent knee pain. When your thigh muscles are strong, you will improve your pedal pressure and cycling speed.

Benefits Of Squats

Squats are one of the most basic yet effective exercises to strengthen the muscles of the legs, thighs and buttocks. These are the main muscle groups used in cycling, so practicing squats will help you improve your performance and endurance when cycling.

• Enhance muscle strength: Squat is an exercise that focuses on developing the muscles of the legs, thighs and buttocks. Performing squats correctly helps enhance the development and strength of these muscle groups.
• Improves flexibility and stability: Squats work many important joints such as the hips, knees and ankles, thereby improving the body's flexibility and stability.
• Improve bone and joint health: Squats can help increase bone health and strength, while improving joint flexibility and mobility.
• Burn calories: Squat is a powerful and muscle-intensive exercise that helps burn energy and calories effectively, supporting weight loss and maintaining shape.
• Improved athletic performance: By increasing strength and flexibility, squats can improve overall athletic performance, from everyday activities to sports like soccer, basketball and running. .
• Enhances balance and stability: Squats require balance and stability of the body, thereby improving control and stability in daily activities and sports.

Detailed instructions

1. Stand up straight: Stand straight, open your legs shoulder-width apart.
2. Lower your body: Lower your body as if you were sitting on an invisible chair, keeping your back straight and your knees not exceeding your toes.
3. Push off from the heels: Push off from the heels to return to the starting position.
4. Repetitions: Perform 10-15 times in each set, and repeat for 3-4 sets.

Supplementary exercises

You can increase the difficulty of the exercise by using dumbbells or a barbell, or vary the distance between your legs when standing to increase your ability to focus on each leg individually.

This is a basic but very important exercise for building leg muscle strength and improving performance when performing cycling activities. Make sure you use correct technique to achieve optimal results and avoid injury.

Lunge Exercises

Lunge exercise is a basic exercise to increase the strength and flexibility of leg muscle groups, especially the buttocks, thighs and lower muscles. This exercise involves moving the body from an upright position to a longer step, then lowering the body until the knee of the front leg forms a 90-degree angle, and finally standing up again from this position. this position to return to the original standing position.

Detailed instructions for performing Lunge:

1. Stand straight, legs together.
2. Step one foot forward, lowering your body until both knees are bent at a 90-degree angle.
3. Push off firmly from the front leg to return to the starting position.
4. Repeat 10-15 times for each leg for 3-4 sets.

Benefits of Lunge exercises:

• Strengthens the legs: Lunges work multiple leg muscle groups such as the thighs, buttocks and calves, helping to increase strength and flexibility in these muscles.
• Improves stability: This exercise requires balance and body control, thereby improving stability and body control in other sports activities such as cycling.
• Develop balance: Lunges help develop balance between the legs and improve muscle ratio between muscle groups, making the body more balanced.
• Increased flexibility: The repetitive movements in Lunge exercises help improve the flexibility of the muscles and joints in the legs and pelvis.

Lunge exercises can be performed simply or combined with weights to increase the difficulty and effectiveness of the exercise.

Deadlift Exercises

Deadlift exercise is one of the most basic and effective exercises to strengthen and develop the muscles of the whole body, especially the back, thighs, and abdominal muscles. This is a staple exercise in many training programs aimed at increasing overall strength and improving performance in athletic activities.

Benefits of Deadlift

Deadlift is a great exercise for developing full-body muscle strength, especially the lower back, glutes and hamstrings. These muscle groups are important for maintaining correct posture and cycling performance.

• Enhance muscle strength: Deadlift is one of the main exercises to develop whole-body strength, especially major muscle groups such as the back, thighs, and abdominal muscles. Practicing Deadlift regularly helps muscles become stronger and better able to withstand loads.
• Improve posture and back strength: This exercise helps improve posture and back stability. It not only strengthens back muscles but also helps improve back flexibility and conditioning.
• Develop glutes and thighs: Deadlift effectively works the muscles of the glutes and thighs. Pulling weights up and down not only affects strength but also helps develop body shape and balance.
• Strengthens the musculoskeletal system: Deadlift exercises work on many important joints such as the knee, groin and ankle, helping to increase the stability and strength of these joints.
• Improved sports performance: Because the Deadlift is an exercise that involves many large muscle groups, it can improve performance in various sports such as soccer, basketball, or swimming by increasing strength and flexibility. active.
• Burn calories: Deadlift is a muscle strengthening and strength exercise that helps increase calorie burning during and after exercise, contributing to weight loss and body maintenance.

Implementation Guide

1. Stand straight, feet shoulder-width apart, hold a barbell or dumbbell in front of your thighs.
2. Lower your body by bending your hips and knees, keeping your back straight and the weights close to your feet.
3. Push off from your heels to return to the starting position.
4. Repeat 8-12 times in 3-4 sets.

Supplementary exercises

You can try the single-leg deadlift for added challenge and improved balance.

Plank Exercises

Plank exercise is an exercise that focuses on strengthening the abdominal muscles and improving body stability. You start from a prone position, push up with both hands and keep your body straight. This is an effective exercise to develop the corset muscles and improve the strength of the deltoid muscles.

Benefits of Plank

Plank is an ideal exercise to strengthen the abdominal muscles, lower back and hip muscles. Having a strong core will help you maintain good posture while cycling, thereby improving performance and reducing the risk of injury.

• Strengthens the abs and lower back: Planks work primarily on the corset muscles (deep abdominal muscles) and lower back muscles, helping to increase the strength and stability of these muscle groups.
• Improve body stability: This exercise helps improve body control and balance, significantly improving stability and deltoid muscle strength.
• Increases tension without stressing the neck: Compared to some other exercises for the abs, Plank works without requiring too much tension on the neck, minimizing the risk of injury.
• Improves abdominal muscle proportion: Because plank activates many abdominal muscles, it helps improve abdominal muscle proportion, giving you a slimmer appearance.
• Reduce back pain and improve blood circulation: This exercise can help reduce back pain by improving flexibility and blood circulation in the back and abdominal muscles.
• Strengthens joint muscles and flexibility: Plank helps increase the flexibility of muscles and joints, especially in the shoulders, legs and neck.

Implementation Guide

1. Lie on your stomach, put your elbows and toes on the floor, lift your body so that it forms a straight line from head to heels.
2. Hold this position for 30-60 seconds.
3. Repeat 3-4 times.

Supplementary exercises

You can increase the difficulty by doing a side plank or plank with your legs elevated.

Burpee Exercise

Burpee exercise is a very effective full-body exercise, combining jumping movements with pushing up and down the floor. This is a versatile exercise and can be done anywhere without the need for special equipment. This exercise activates many different muscle groups, including the chest, shoulders, arms, abs, thighs, and buttocks. Burpee helps increase strength, endurance, improve endurance and burn calories effectively.

Benefits of Burpee

Burpee is a total-body exercise that effectively increases strength and endurance. Burpee not only helps improve muscle strength but also helps improve cardiovascular capacity, an important factor when cycling long distances.

• Strengthen the whole body: Burpee is a full-body exercise that activates many muscle groups such as chest muscles, shoulders, arms, abdominal muscles, thighs and buttocks. Done correctly and regularly, it helps the body become stronger.
• Burn calories effectively: Burpee is a combined cardio and strength exercise that helps increase calorie burn during and after exercise. This is a good method to lose fat and maintain ideal weight.
• Improve endurance: Performing a Burpee requires a lot of energy and adjustment of the body. Repeating and gradually increasing the number of burpees helps improve the body's endurance and stamina.
• Enhance agility and flexibility: Burpee includes jumping movements, pushing people up and down the floor, combining both strength and flexibility. Performed regularly helps improve the body's reflexes and flexibility.
• Promotes blood circulation: The agile movements in Burpee help increase blood circulation, improving oxygen supply to the muscles and organs in the body.
• Time-saving and convenient: Burpee requires no special equipment and can be done anywhere. This is an effective workout for people who are short on time and want a quick full-body workout.

Implementation Guide

1. Stand straight, then lower your body and place your hands on the floor.
2. Jump your feet back to get into a plank position.
3. Do a push-up.
4. Jump your feet back to a position near your hands.
5. Stand up and do a high jump.
6. Repeat 8-12 times in 3-4 sets.

Supplementary exercises

You can increase the difficulty by jumping higher or adding a pull of your legs toward your chest while in a plank position.

If you want to know more Tips as well as good knowledge about cycling, followSaffronclub to update all the latest and most useful information.

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