Do you want to train abdominals on the bike to get the tablet of your dreams?
Being sincere, most of those who get on the bicycle are because we are lovers of cycling or because we want to practice cardiovascular exercise.
Whatever your motivation and objective you should know that the bicycle not only serves to work the muscles of the legs, buttocks or to make cardio.You can also train bicycle abdominals and then we tell you how to do it.
Many people who start a slimming training want to direct all their efforts to reduce the belly and the Michelines.That is why they prioritize abdominals to tone them and get the famous tablet or simply to reduce gut and wear flat belly.
However, many other people seek to gain strength and work their core or simply want to improve their posture and stay upright.
And indeed, all this can be achieved with a good work of abdominals.
You'll see:
The main abdomen muscle is the abdominal rectum, which goes from the ribs to the pelvis and also crosses the tendons of the famous tablet or six-pack.
Both the rectum of the abdomen, and the rest of the abdominal, transverse and oblique muscles, play a fundamental role in cyclists, since they are part of the so -called core or nucleus.
The Core also includes lumbar and hips, but the muscles responsible for stabilizing the body, maintaining the position and protecting the spine while we pedal by bicycle are the abdominals.
Either outside or static bike, abdominals are essential to get the necessary strength for pedaling next to the leg muscles (buttocks, quadriceps and hamstrings).
Do you now understand why it is so important to train them if you get on the bike regularly?
Well, best of all, you can train them on the bike.Keep reading.
During pedaling, your stomach and the rest of your body's central muscles also perform their function and that means that, indeed, you can work abdominal by bicycle and do a good Core training.Even better than on a static bike.
Moreover, the abdominals give you the necessary stability while driving and the strength to push the pedals, so they are fundamental for your balance in the outdoor bike.
When the abdomen muscles contract give you the aforementioned stability and, precisely, those constant contractions are those that help you tone abdomen, as well as to improve your strength and resistance.
Of course, if you want to strengthen bike abdomen, you need to put into practice some techniques that we teach you below.
Techniques or exercises, call it as you want, but the result is the same: you can work abdomen in cycling.
The most important thing before explaining the exercises is that you know how to maintain the correct position on the bike.The correct configuration of the bicycle is fundamental and, in this sense, going to a store with specialized professionals who make an adequate bike adjustment to adapt to your body is a good idea.
From there, maintaining the position is your thing.You already know that the column should not be crowded, the knees must remain straight forward and the bones of your butt are the ones that must support the armchair, and not your soft buttocks.
Before working abdomen by bicycle it would be recommended that you work first on the ground or sit and then incorporate the exercises into your training on two wheels.
You can lie on the floor with bent knees and supported feet.Relax head and shoulders and place your hands on your abdominals to feel how they contract and expand during the movements you are going to perform:
These same movements can be uploaded on the bicycle.In the end it is a sustained contraction that you can perform at any time.
When you have been on the bike for a while, it is common for the upper part of the body to endure the weight, especially when it comes to a static bike.
When you feel that this happens tries to return to the position and remove weight from the arms to make your core in charge of stabilizing the body.
You can also try to remove an arm from the handlebar and so your abdomen and back will be responsible for balancing the rest of the body while pedaling.
If you are going to raise a ramp and raise your butt you get more power with your nucleus to boost your weight and bicycle.So stand up on the bike!
If you counter your abdominals while standing on the bicycle, improve your body stability and also generate energy and traffic abdomen.
In addition, you can do another similar exercise, lifting buttocks and lowering them just touching the armchair to get up again.This is a great exercise to strengthen and train your core and your abs.
If what you like is to do static bike we have good news and you can also work your abs to get a flat belly or to gain strength in abdomen in this way.
You can apply all the previous advice and also add these other exercises and advice that we discussed below:
Combining different intensities in the bike is another technique that you can use, both on static bicycle and on your mountain bike.
It's about varying the effort you make and putting all the muscles to work when you pedal.Then, it varies to a lower intensity and calculates times to return to higher intensity.
Making speed changes in running and also works on the bicycle, of course.In addition to changing the rhythm, it will help you burn more calories, it will also help you to tone abdominals.
Are you already imagining a gut without Michelines?
Well, to put it into practice we recommend you sign up for spinning classes in your gym or even through virtual classes from home.
It is not the children's song, but almost.
Tilt the trunk towards the handlebar and try to place the abdomen as far down as possible, looking at the ground, it is the best position to work abdominals.
Also bend head and shoulders because you will be adding abdominal tension to the pedaling and that works very well.
Of course, keep your back straight to avoid subsequent injuries or pains.
And here all the advice we had to recommend to train bicycle abdominals.What are you waiting for to work the Core and Abdomen muscles?
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