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Training - Get Stretching: Calling All Muscles
Improve balance, increase flexibility, and build strength by activating all those little muscles you forgot you had
By Bicycling Editors - Courtesy of Bicycling Magazine Anyone who works out probably stretches. We bend at the waist for a few seconds, reach for the sky for a count of 10 and touch our toes until it hurts. We most likely chat with our riding buddies the whole time we're doing it, too. In other words, we stretch halfheartedly. We're failing to prepare our bodies for movement. According to Mark Verstegen, owner of Athletes' Performance training facilities in Arizona and California, and author of Core Performance ($30; www.rodalestore.com), traditional static (or stretch-and-hold) stretching, which lengthens your muscles then returns them to their original positions, is valuable only after a workout, when your body is already warm. But what about before? Verstegen espouses Movement Preparation, which doesn't just lengthen your muscles, but leaves them in the stretched position. This does two things. First, by strengthening muscles in this new range of motion, you stabilize all the tiny muscles that help hold your joints together. And second, it activates these little muscles so they are available and participating all the time. Verstegen says to think of Movement Prep as throwing on light switches. Switches, he says, the average adult has deactivated over time. Below are three of the ten Movement Prep exercises Verstegen discusses in Chapter 5 of his book. None require equipment, yet all will improve your balance and build mobility, flexibility, stability and strength, which translates to more power on the bike. Do 5 to 10 reps of each, 2 to 6 days a week. Scorpion Lie belly down on the floor, arms extended at your sides, palms down, legs extended with feet shoulder-width apart (A). Thrust your left heel toward your right hand by firing your left glute while keeping your right hip glued to the ground (B). Alternate legs. Tip: Be sure to squeeze your glute as you thrust your heel. Benefit: Lengthens and strengthens your core muscles; stretches your chest, quads, hips and abs; activates your glutes. Sumo Squat-To-Stand Stand tall with your feet outside your hips. Bend at the waist, knees slightly bent, and grab under your big toes. Keeping your arms straight and inside your knees, pull your hips down until they're between your ankles, and lift your chest up (A). Then try to straighten your legs while holding on to your toes (B). Tip: Pull your chest up and your shoulders back and down, and try to drive your hips forward to get your torso vertical, not horizontal. As you lift your hips, don't arch your back. Benefit: Improves flexibility in your hamstrings, groin, ankles and lower back. Hip Crossover
Lie faceup on the floor, arms extended at your sides, palms down (A). With legs together, twist to the right until your right leg touches the floor (B), then twist to the left. Tip: Keep your abs drawn in and your shoulders, torso and feet in contact with the ground. Benefit: Builds mobility and strength in your torso by disassociating your hips and shoulders.
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