5 exercises to complete your training when you get off the road bike

If you are in the group of those who seek perfection and are always willing to give that extra bit of yourself on your cycling routes, we propose 5 exercises to make your cycling training complete.
 
You will see that your performance will increase thanks to the fact that the exercises are also aimed at generating greater resistance, which favors a more balanced performance on the bike.
 
And the best thing is that you can do them anywhere, you don't need a special gym or machines. Outdoors, on the beach, in the countryside, wherever you are, you can do a small daily routine and strengthen your muscles, in addition to the hours of pedaling.
 
If you come to the island and choose to rent bicycles in Lanzarote , you can still do these exercises, as they will be a suitable complement to increase your strength and power on the bike.
 

5 exercises that will perfect your bicycle training 

1.Do burpees 

These exercises put the entire body to work, both muscles and joints, burn calories and increase heart rate.
 
The training is as follows:
 

• Crouch down with your feet slightly apart and your hands on the floor (the posture is as if you were going to do push-ups).
• Flex your legs.
• Jump your feet towards your hands.
• Jump again as hard as you can, standing up and raising your arms above your head.
• Return to the starting position and repeat the exercise. 
• Do 3 sets of 10 repetitions, resting one minute between each one. You can include some push-ups.

 

2.Attacks 

Lunges are ideal for working the leg muscles, although they work the entire body. Remember to keep your spine straight, shoulders back and look forward.
 

• Standing, take a stride with your right leg.
• Next, bend your left leg until your knee almost touches the floor.
• Stand up by pushing off with your right foot.
• Repeat with the left leg. 
• Do 3 sets of 10 repetitions with 45 seconds of rest between each one.

 

3.Glute bridge, or gluteal bridge 

This exercise will help you complete your bicycle training because it is special for achieving a comfortable position on the bike, strengthening your abs and gluteal area.
 

• Lying on the floor, bend your legs at 90°.
• Raise your hips as high as you can.
• Slowly lower your hips back to the starting position and repeat. 
• Do 3 sets of 15 repetitions, with a minute of rest in each one.

 

4.Russian twist 

This exercise increases flexibility and improves posture. With bike rental in Lanzarote you can take advantage and go to a gym and have a fit session if you want to do it with additional weight.
 
If not, just keep your arms crossed at chest level. Remember to breathe and keep your shoulders relaxed, as well as your abs contracted.
 

• Sit on the floor with your feet up.
• Twist your torso from one side to the other, and tighten your abs.
• Your feet should never touch the floor and cross over each other. 
• Do 3 sets of 10 repetitions, resting one minute between each set.

 

5.Box jumps 

It is perfect for when you want to sprint, as it increases your power and speed during bicycle training . Choose a box that is not too high and that is comfortable for you (if it is too high you may risk stumbling and falling).
 
You can also do this exercise on a step.
 

• Stand in front of the box with your knees bent.
• When jumping, crouch slightly.
• Simultaneously extend your hips, raise your arms toward the ceiling and push yourself up to the box.
• When you land on it, make sure your feet are flat on the floor and your knees are slightly bent. In other words, you should jump and land in a squat.
• Go down and repeat the exercise. 
• Do 3 sets of 6 repetitions, with a 90-second rest between each set.

 
The exercises we propose will increase your body agility and flexibility, and likewise your speed and strength. Take advantage of bike rental in Lanzarote to continue your training.

Are you coming to pedal through Lanzarote with us?

At Papagayo Bike we have the best road bike models to cover many kilometers on the roads of Lanzarote .

If you already know the dates of your next getaway on the roads of Lanzarote , don't miss the opportunity to try one of our road bikes and discover the island in a different way .

Plan your adventure through Lanzarote on one of our rental bicycles . You can reserve one of our bicycles here , being able to configure the bicycle to your needs, such as the size of the bicycle, the type of pedals, etc...

Remember that we take our road bicycles wherever you tell us , so that you do not waste time looking for a place to rent a road bicycle. road and earn it to go on your cycling trips through Lanzarote .

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