Off season is the perfect time to focus on it Build strength in your whole body. By doing this, you’ll build the strength and endurance you need to take on longer, faster miles.
While you may lean towards building Lower halfWith a focus on upper body equally important. That’s why we asked Joseph Jeffers, a NASM-certified personal trainer and USATF-certified running coach in New York City, to design a shoulder and arm workout.
Benefits of exercising shoulders and arms
Build strength in shoulders And arms Not only will it improve your upper body strength, but it will also help you improve stability, putbike handling. strong put It’s especially important whether or not you log miles, Jeffers says hostility world.
Maintaining a good posture while driving “can translate to a better expression of power and in the end Faster stepsJeffers adds. Out of the miles, an upright posture and strong shoulders and arms mean you’ll be able to carry out everyday tasks with ease, such as lifting and moving things around the house or even Sit at your desk Adds without disturbing.
How to use this list: If your goal is Build strengthJeffers suggests doing each move for 8 to 12 reps with a set deaf bells That’s enough of a challenge to make those last few reps feel like it’s almost impossible to maintain good form. Do each exercise for 2 to 3 sets before moving on to the next. Rest for two minutes between sets.
If you want more conditioning, do the exercises as a circuit, continuing to do 8 to 12 repetitions, but in order down the list for one round, then repeat from the top. Do 2 to 4 sets with little rest between exercises, resting 2 to 3 minutes between each round.
For this exercise you will need a set of deaf bellsAn exercise mat is optional. Each step is demonstrated by Jeffers in the video above so you can figure out the proper form.
1. I – Y – T Raises
Why it works: Doing this exercise can help improve put on and off the bike. More specifically, it will help cyclists strengthen their anterior, middle and posterior muscles (all muscles of the shoulder), during training NucleusJeffers says.
How do I do it: Start standing with feet shoulder-width apart, holding a dumbbell in each hand with palms facing each other and arms down by the sides. Engage the core by raising both hands up above the head, so that the arms are parallel to the ears and to each other to form an “I” shape. Slowly lower the arms down. Again, engage the core to place the hands above the head, this time to form a “Y” shape with both arms. Slowly lower the arms down. Engage the core again, this time raising the arms straight up to shoulder level forming a “T” shape with the arms. Slowly lower the arms down. That’s one rep. repeats.
2. Single Leg Scaption
How do I do it: Start standing with feet shoulder-width apart, holding a dumbbell in each hand with palms facing each other and arms down by the sides. Transfer the weight to the left leg and lift the right foot off the floor. This is your starting site. Engage the core by placing the hands above the head to form a “V” shape with both arms. Slowly lower the arms to the starting position. repeats. Alternate legs every round or halfway through the repetition range.
3. One-arm half-kneeling Arnold press
How do I do it: Start kneeling with left foot forward, knees bent 90 degrees. Hold the weight in the right hand at the shoulder, elbow bent, palms facing the ear. Press the right arm straight up with the biceps by the ear, rotating the arm so that the palm is facing outward. Then bring the right arm back to the shoulder, and rotate it back so that the palm is facing the ear. repeats. Then switch sides.
4. Rear Fly Delt
Why it works: Doing this dual exercise will prevent you from developing any of them muscular imbalance in your shoulders.
How do I do it: Stand with your feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, palms facing each other. Maintaining a flat back and neutral neck, hinge forward at the hips and allow the arm to hang straight down. Engage the core and pull the shoulders down and back. This is the starting point. With the elbows slightly bent, raise the arms out to the sides to shoulder height. Squeeze the shoulder blades together at the top. Lower the weights to the starting position. repeats.
5. Curl to press with the Longe Hold
How do I do it: Start in a split stance with the left foot forward. Bend your knees at a 90-degree angle so that the back right knee hovers above the floor and hold. Hold a dumbbell in each hand, your arms down by the sides. This is your starting site. Bend both elbows to lift the weights toward the shoulders, keeping the elbows close to the torso for a hammer bend. Then press the dumbbells above the head until the arms are straight. Lower the weights to the starting position. repeats. Alternate legs every round or halfway through the repetition range.
6. Press press
Why it works: This exercise is excellent for cyclists, Jeffers says, because it trains the body to handle it power Transfer.
How do I do it: Start by standing with feet slightly wider than shoulder-width apart, holding a dumbbell in each hand clasped at the shoulders and palms facing each other. Slightly bend the knees and send the hips back, then straighten the legs and hips to push the arms up, pressing the dumbbells over the head. Straighten the arms and biceps from the ears. Then in a controlled motion, lower the weights to shoulder height. repeats.
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