As a qualified cyclist, I have already cycled for many years and I love it much more than any other things. Now I am going to talk something about improving cycling strength of legs. First of all, you are required to know the reasons which can help you attach importance to it.
As the core of cycling, leg strength is of great significance because it provides absolutely most power for cycling.
It makes you more qualified in cycling.
The lower part of your body generates the essential power for each sport. As we can see, football players, basketball players, and baseball players have enough power to support themselves on the ground. It can benefit you a lot and you can feel it obviously while you are cycling.
It can improve your balance.
As far as the beginning, I was unable to support myself on the bike for a long time because of not enough power from my legs. And I was always in a state of waving due to being unable to keep balanced. However, as I practice more, the more balanced I can be. Strengthen your legs, you can find such a surprise as well.
It can help to reduce the risk of injury.
After strengthening your legs, you are more balanced and qualified. As a result, you can be safer when you are cycling. If something unexpectedly suddenly happens to you while cycling, you can react and support yourself better than before. So it is conducive to reducing the risk of injury.
It can burn more calories and keep you fit.
Whether you are aiming at losing weight, if you practice strengthening your legs, it may help burn calories and keep you fit. It can contribute to shaping the line of your legs as well.
It is conducive to running.
One of the reasons is that it can help you run faster and longer. As many pieces of research show, strength training can help boost endurance. And cyclists who are able to win the competition all have strengthened their legs.
It can increase your metabolism.
Your strong leg strength will not only make you speedier on the track but also boost your metabolism. There is no secret that lifting weights can contribute to the building and maintaining of your muscle mass. As your body growing stronger, the metabolism in your body will be faster.
Your range of motion can be wider.
If you have learned some correct movements of exercise and are able to do well, you will improve your range of motion to a certain extent.
You can have high efficiency for everyday tasks.
Even if you have no chance to work out every day, you can still practice yourself to be strong enough. For the strength of your legs, you had better work hard but do not have to work like the athletes because you can keep for some time. After you practice, your efficiency will increase and at the same time, it still keeps you in the state of practice.
Do you make a plan of time arrangement for each part of excises? Can you make sure that it is the most efficient ways for you to practice?
Here are some high-quality ways to improve your legs strength:
Stand on the ground and keep your feet hip-width apart, keep dumbbells holding at your shoulders. In the exercise, remember to keep your abs tight. Bend your hips and knees, pressing your hips back and lowering into a squat until your thighs are almost parallel to the ground. Push back to the starting point. Practice again and again.
Stand with your feet wide, holding a kettlebell with both hands, arms hanging in front of you. Keeping your back straight and pressing your hips back, squat and swing the kettlebell between your legs and behind your hips. Stand up, pressing your hips forward and swinging the weight to shoulder height. Repeat.
Stay on a leg press machine, put your feet hip-width apart on the platform. Press the sled away from you, keeping your legs straighten, and then unlock the sled. Bend your hips and knees and lower the sled until your legs are bent 90 degrees. Be back to the starting point. Repeat.
Box Jumps: Stand facing a 12- to 18-inch box or step. Squat back, and then jump up with your arms swinging forward. Land on the box firmly with your knees soft in order to absorb the impact. Step down and repeat.
Split Jump: Stand with your right leg forward and your left leg extended behind you. Bend your right knee and dip your left knee toward the floor, so you’re in a lunge position. Keep your arms straight out in front of you or out to your sides. Swiftly, jump up, switching legs in the air, and then land in the opposite position. When the back knee grazes the ground, do it again.
Split Jump: Hold two dumbbell in your hands and stand to face a foot-tall bench or high step. Step onto the bench with your right leg. At the top of the move, contract your glutes and extend your left leg behind you. Keeping your right foot on the bench, bring your left leg back down, and lower your body until your left toe just touches the floor. Immediately repeat, completing a full set with one leg. Then switch sides.
Lunge: It can strengthen hips, butt, and fronts and backs of thighs.
Side Lunge: Hold dumbbells (about 5 to 10 percent weight as much as you) in front of your chest and stand with feet hip-width apart. Take a big step to the right and then bend your right leg with your hips lowering down and back until your right thigh is parallel to the floor. Straighten the right leg, drawing the left leg in as you stand. Repeat on the opposite side.
X-Lunge: Stand with your feet shoulder-width apart, toes pointed forward, hands on hips. Take a big step forward with your right leg crossing in front of the left. Keeping your back straight, bend your knees and lower your hips toward the floor until your right leg is bent 90 degrees. Push back to the start. Repeat with the other leg.
Stand with your feet shoulder-width apart and your arms at your sides. Sit back into a squat, lowering your hips until your thighs are parallel to the floor. Then, jump up as explosively as possible as you are reaching for the ceiling. Land gently and immediately lower into another squat. Do it again and again.
Lying back on the ground with your knees bent 90 degrees and feet flat, and cross your right ankle over your left knee. Push into your left foot and press your hips into the air so your body forms a straight line from your shoulders to your bent knee. Return to start. Repeat for a full set, then switch sides.
It can strengthen hips and backs of thighs, teach muscle memory for smooth cycling as well. Using a trainer set at a moderate resistance, pedal for 30 to 60 seconds with your left leg and rest your right foot on a box, then with both legs. Repeat it three times. Switch legs and repeat. If you started at 30 seconds, add five seconds a week until you reach 60. When you reach 60, add a fourth set.
Each of them have many variations, if you enjoy bodyweight training, you can make attempt to find new things to them so that you could keep challenging yourself and making progress. What is more, Picking up boxes, carrying groceries, or moving furniture will be easier when your lower body is used to squatting down and hinging at the hips. Although your arms are strong, you’ll be more efficient when lifting heavy things if you squat down and engage that gluteus and hammer. You can find more surprise and enjoy yourself in the course of exercise.