Popular Upper Body Workouts For Cyclists

girl working out with dumbel for better cycling performance

Cyclists are not known for Herculean physiques, but this does not mean you shouldn’t be hitting the gym at least 2 to 3 times a week to participate in a few important strength-training exercises. While many of the cycling exercises, which include presses, deadlifts and squats are focused on building up strength from below your waist, the arms are often criminally ignored.

Exercising your arms, back and shoulders will improve your overall posture, assist you in avoiding injuries, strengthen your core and abs muscles along with improving and toning your body so that it can engage more easily in the heavier exercises that require you to use mainly your legs. This is the reason why it is important to exercise all the muscles in your body to achieve strength and fitness.

Here are 7 popular upper body workouts to compliment your cycling.

1. Chin-Ups

Grab onto a bar with palms faced towards you, making sure your hands are about the shoulder-width apart. Now pull up until you are high enough that your chin is just over the bar and return slowly to your starting position. Ensure you are using a full range-of-motion while going up and coming down. Complete 4-10 reps, 3 to 5 times.

2. Bench Dips

Pull your body weight up onto 2 parallel bars. Your head should be facing forwards, with a tight core and both your arms fully extended. Now lower yourself till your elbows reach a 90-degree angle, followed by pushing back up to the starting position. If you are a novice, use a bench or chair. Sit on a bench, with your bottom close to the edge and your legs to the front. Now lower the hips towards the ground followed by pushing yourself back up to the start position.

3. The Diamond Push Up

Start off this exercise in the normal push-up position, placing the hands under your shoulders in a diamond shape, making sure your index fingers and thumbs touch. Now ensure the body remains straight, bend the elbows outwards and lower the chest to the floor. Return to your starting position and repeat the exercise using 4 to 10 reps, 2 to 4 times.

4. Barbell Curls

Hold onto a barbell with the hands at least shoulder-width apart. With the arms extended forwards, curl up the barbell, by contracting the biceps slowly.

5. Concentration Curls

Holding onto a barbell with the right hand, position the elbow on the same side inside the right thigh. Now lower your dumbbell downwards, and then slowly curl the weight back up towards you.

6. Traditional Crunch

Forget about those modern-day ab machines. The best way to strengthen your core is with traditional crunches from the floor. Lie on a mat and link your fingers behind the head. Now curl your torso slowly towards the knees, making sure your shoulders lift at least 4 to 6 inches from the ground. When you get to the top hold the position for 2 to 3 seconds, lowering down to the mat. Return to the starting position, do 200 to 300 crunches every second day.

7. Deadlifts

Bending from your knees and your hips grab onto a bar using the overhand grip. Now with your lower back arched slowly to keep the arms straight. Make sure your lower back does not round, stand up slowly. Hold the bar in the standing position for a few seconds, then lower to the starting position using a very controlled motion. Do 3 sets counting to 20 each time.

8. Dead Hang

Hold onto a suspension trainer or pull-up bar and hang with your full body weight. You can either have your hand facing away or towards you. While you are hanging do not allow your shoulders to shrug up. Your core should be tight and the chest pressed outwards. Make sure your legs are hanging directly down towards the floor. Avoid tucking your knees towards your abdomen or chest.

Your primary focus for strength training should be to train your upper and lower body in a motion that is similar while increasing your overall muscle endurance and core strength. Your main goal, when it comes to strength training should be to create a support system that is stronger for your main movers while you are on a bike.


5 Tips To Build More Bike Performance During Your Bicycle Workout

going fast on the road requires a lot of cycling power.

Setting The Scene

Everyone knows that riding a bicycle is one of the best ways to get into shape. But the thing about riding a bicycle is that to get the most out of it, it is not the same approach that will work for every single person. There are things that you must do to get the best possible workout. In this article, we will talk about all the different things that you need to consider in order to get the very best bicycle workout.

What Are Your Biking Goals

To figure out the best way to get the best workout on a bicycle, you really need to consider your goals. What you’re trying to achieve with your body for the determine the type of bicycle workout that you need. Everyone is not the same. Some people’s body will respond in different ways. Some people can lose weight by doing a lot of cardio for a long amount of time. Other people are better off doing very short but intense workouts. Later in this article, we will talk more about these things. Some people who are trying to maintain lean muscle mass or even gain muscle, they will have to use their bicycle in a very specific kind of way.

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How Is Your Body Made

How is your body made and what are you trying to do with it? If you simply want to lose weight and the easiest way, without pushing yourself too much, you might just need to do steady state cardio. This means that you will probably work at a very moderate to slow rate over 30 to 1 hour. You might even end up riding for much longer than that. But there are other ways to burn a lot of calories too, if you want to maintain your muscle mass, maybe you have a lot of weight to lose and break calories in the shortest amount of time. You might want to take a high-intensity interval training type of approach.

Two Major Paths

So far we have been talking about two major styles and working out on a bike. The two ways are to do steady state cardio and short intense intervals. They both have their benefits. Most people into fitness world prefer doing interval training because it doesn’t take them a very long time. But even interval training is not for everyone. It can be very intense and out of shape people might not be up for it. But for some out of shape people, it is perfect for them.

Mixing Up Your Workout For Maximum Effect.

One approach can be to do a little bit of everything. It sometimes you steady state cardio. At other times try high-intensity interval training. Getting the best of all worlds. This will allow you to build both indoor and anaerobic power at the same time. That really is having your cake and eating it too while losing weight. It is a reproach that many people who focus more on riding a bike choose. Combined with a high quality bike this will make for a fun and effective workout. If you don’t have a good bike yet, take a look at https://www.sid.bike for some great deals.

Choose Your Adventure

Ultimately, it is really all just up to you. It really is about the goals that you are trying to achieve. It is about your current level of fitness and what you can easily introduce. It is about if you’re trying to burn as much back as quickly as possible. Perhaps you really are into bike riding at you wanted to be a part of your life. So cycling long miles will make a lot of sense to you. So knowing who you are and the goals that you are trying to achieve will be the best thing for you. Either one of these approaches can work for the right person.


What Are The Side Effects Of BCAAS?

branched amino acids side effects

BCAAs are essential amino acids that are typically used by those that work out often. They are also used by bodybuilders and other kinds of athletes. Below, we will be going over some of the benefits of them and their potential side effects.

Side Effects Of BCAAs:

1. Blood Sugar Levels.

One of the only side effects known with BCAAs is their ability to affect your blood sugar levels. They have been shown to affect your blood sugar levels, so it is not always recommended to take them once you are preparing for surgery or as you are recovering from it.

Overall, there are a lot of benefits that you can get from taking BCAAs. BCAAs have been proven to help with fat loss, and they have also been proven to help those that are looking to increase muscle mass at the same time.

protein shake with bcaas

Therefore, it is a good option for anyone that is engaging in physical activity or for any athlete that wasn’t sustained performance throughout their activity. It can also help you recover more natural and faster from hard workouts as well. As noted above, there are definitely some side effects of BCAAS that you have to worry about when you take BCAAs which make them a relatively safe supplement. However, you want to be sure to discuss taking them with your doctor beforehand to be sure. Bodyscienceusa.com has more in-depth information.

Benefits Of BCAAs:

1. Improve Performance.

One of the main benefits you can get from BCAA’s is improved performance. Taking this supplement either before during workouts can effectively reduce the amount of decreased performance you typically go through once you hit a certain point in your exercise routine.

2. Reduces Fatigue.

Another good thing about BCAAs is their unique ability to help reduce the amount of fatigue you endure and increase the amount of endurance you can have. It has been a proven method of boosting overall endurance by those that take it.

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3. Improve Fat Loss.

Another benefit that you can get from taking BCAAs is the ability to help with the burning of fat. Generating more fat loss with your exercise is likely something that you are going to be interested in. One of the best ways to successfully do this is by taking things like BCAAs. By taking BCAAs, you will be able to maximize the amount of fat you can lose significantly. This will allow you to lose fat much more efficiently than if you were to exercise without it.

4. Increase Lean Mass.

Another significant benefit that you are going to get from taking a supplement like BCAAs is the ability to boost the amount of muscle that you have. Gaining lean mass is typically a goal for a lot of people that are looking to better themselves and lose weight. Most people not only want to burn fat, but they want to become much leaner.

Therefore, BCAAs is a great supplement to take to assist with this type of goal because it can help you boost the amount of muscle in your body while helping you burn fat at a faster rate. Thus, it is not only going to help you lose fat but also boost your muscle building efforts which can further increase your fat loss rate.

5. Reduce Time Needed Between Workouts.

Another significant benefit that you can get from taking BCAAs is the ability to efficiently reduce the amount of time you need in between workouts to help with muscle fatigue. You will be able to recover much faster from your workouts by taking something like this.

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Big Things Have Small Beginnings

Writing this first post is always a moment of mixed emotions.

There is excitement of what could possibly become of it.

There is anticipation of all the work involved

And there is uncertainty because you don’t know if it will work.

But this mix of emotions is something I have become to love. It makes life more interesting. And it makes me stronger as a person. I strongly believe that people who suppress their emotions are making themselves weaker. Our emotions are what make us human, and what makes our lives into the beautiful experiences that they are.

But enough about that. Let’s talk fitness. I use my emotions to propel me further and faster during my training. They are what give me power when I most need it. And what makes the wins so much sweeter.

It’s so nice to have you here. I hope we get to share a lot of powerful emotions together.