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70
Workout

Training session

~35 min.
~420 kcal
⁉️ Comments

"Training session": This workout includes five exercises specifically designed to improve the fitness of cyclists. These exercises provide complex training to different muscle groups, helping to improve the strength, endurance and coordination necessary for effective cycling performance.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Main exercises
Round 1
Horizontal forearm flexion
3
Level: 2
12
Subscription needed
SIde lunge - crosslunge
5
Level: 1
6
Subscription needed
I - Abduction
6
Level: 2
10
Subscription needed
Side lunge
4
Level: 2
12
Lower leg flexion (single leg )
4
Level: 1
6
Subscription needed
Round 2
Horizontal forearm flexion
3
Level: 2
12
Subscription needed
SIde lunge - crosslunge
5
Level: 1
6
Subscription needed
I - Abduction
6
Level: 2
10
Subscription needed
Side lunge
4
Level: 2
12
Lower leg flexion (single leg )
4
Level: 1
6
Subscription needed
Round 3
Horizontal forearm flexion
3
Level: 2
12
Subscription needed
SIde lunge - crosslunge
5
Level: 1
6
Subscription needed
I - Abduction
6
Level: 2
10
Subscription needed
Side lunge
4
Level: 2
12
Lower leg flexion (single leg )
4
Level: 1
6
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed

Comments

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