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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.
Massage
1
Level: 1
8
Forward fold
1
Level: 1
10 sec.
Golf
1
Level: 2
6
Main exercises
Round 1
Horizontal forearm flexion
3
Level: 2
12
SIde lunge - crosslunge
5
Level: 1
6
I - Abduction
6
Level: 2
10
Side lunge
4
Level: 2
12
Lower leg flexion (single leg )
4
Level: 1
6
Round 2
Horizontal forearm flexion
3
Level: 2
12
SIde lunge - crosslunge
5
Level: 1
6
I - Abduction
6
Level: 2
10
Side lunge
4
Level: 2
12
Lower leg flexion (single leg )
4
Level: 1
6
Round 3
Horizontal forearm flexion
3
Level: 2
12
SIde lunge - crosslunge
5
Level: 1
6
I - Abduction
6
Level: 2
10
Side lunge
4
Level: 2
12
Lower leg flexion (single leg )
4
Level: 1
6
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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