{"id":8672,"date":"2023-03-13T12:45:08","date_gmt":"2023-03-13T12:45:08","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/komplementaere-fitness-darren-lee\/"},"modified":"2026-03-30T23:05:49","modified_gmt":"2026-03-30T22:05:49","slug":"komplementaere-fitness-darren-lee","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/de\/blog\/komplementaere-fitness-darren-lee\/","title":{"rendered":"Komplement\u00e4re Fitness \u2013 Darren Lee"},"content":{"rendered":"

Viele Leute fragen mich, welche \u00dcbungen sie machen k\u00f6nnten, um ihr Radfahren zu verbessern. Meine Antwort darauf ist immer dieselbe: Unabh\u00e4ngig davon, ob Sie Radfahrer sind oder nicht, gibt es einige grundlegende \u00dcbungen, die Sie w\u00f6chentlich machen sollten, um den menschlichen K\u00f6rper unter Kontrolle zu halten und seine Leistung zu maximieren, insbesondere bei anderen Aktivit\u00e4ten wie dem Radfahren.\u00a0<\/span><\/p>\n

Obwohl die Vorteile des Radfahrens vielf\u00e4ltig und vielf\u00e4ltig sind, gibt es einige Elemente des Radfahrens, die Unbehagen oder sogar Schmerzen verursachen k\u00f6nnen und durch eine einfache Reihe zus\u00e4tzlicher \u00dcbungen und Aktivit\u00e4ten \u00fcberwunden werden k\u00f6nnen.<\/p>\n

    \n
  1. The first exercise I have to include is probably the best exercise overall for the human body, irrelevant of what sport or activity you enjoy and that is the weighted deadlift.
    \nThe simple fact that we oppose a gravitational force everyday of our lives means that we become very quad dominant and our reliance very much more on our anterior muscle chain, as opposed to our posterior muscle chain. This leads to imbalance and stress problems within skeletal joint areas such as the hips, knees and ankles.
    \nAn exercise that can rebalance these two opposing muscle chains is always good, as it improves our posture and the balance within the joints, and therefore it give you the weighted deadlift.
    \n<\/span>As well as helping our posterior chain to gain power and strength, it also so is a great exercise for the lower back and core and anyone that has spent any decent time riding a bike will know that is one area, that if not looked after, can cause discomfort, especially on long rides.
    \n<\/span>The deadlift is fundamental for human physiology but also for riding a bike, so it has to be number one on the list of supplementary exercises.<\/li>\n
  2. My second exercise on the list is not really an individual exercise, but more a selection of exercises, as it involves any work that we can do to improve our core strength. Transitioning in and out of the saddle and also connecting the strength from our upper body to our lower body means that power has to transition through a strong and stable core.
    \n<\/span>I\u2019m a big fan of rotational core exercises such as weighted rotations when seated on the floor and standing rotational low-to-high movements with a weighted object such as a kettlebell or medicine ball.
    \n<\/span>I’m also a big fan of one exercise that most people love to hate, and that is the plank. Simple tension building exercises which increase the capacity of your abdominals to hold a single position for an extended period of time is ideal for riding a bike.<\/li>\n
  3. My third exercise is one that I regularly undertake- the weighted step back lunge. With either dumbbells or barbells from a standing position, taking the leg back to tap the knee almost to the floor before returning to the standing position and then this action is repeated multiple times. This exercise increases the range of motion of the hip flexor and the core stability through the hips and also engages the glutes as an extensor on the rise back to that standing position.
    \n<\/span>Fantastic exercise for those who have limited mobility, as you can start with a half lunge and just increase your mobility as and when you can.<\/li>\n
  4. Another range of exercises I often undertake are plyometric ballistic exercises, such as burpees, kettlebell snatches, swings and power weighted explosive squat jumps.
    \nThese exercises raise the heart rate very quickly due to the amount of muscle mass they engage and the aerobic element is very high.
    \n<\/span>The feeling you get when your heart rate rises very quickly will be very familiar to most cyclists who have tried to maintain their speed and cadence up those short hills and climbs.<\/li>\n
  5. My final exercise that I find absolutely vital to maintaining my physical state is stretching. I make sure that all of my primary leg muscles are stretched thoroughly after all exercises by holding all stretches for at least 15 seconds before release.
    \nQuad, hamstring, calf and glute stretches are fundamental to maintaining a cyclists performance and health simply down to the improved mobility you will get from performing these stretches whilst your muscles are warm after exercise.\u00a0<\/span><\/li>\n<\/ol>\n

    1. Die erste \u00dcbung, die ich einbeziehen muss, ist wahrscheinlich die beste \u00dcbung \u00fcberhaupt f\u00fcr den menschlichen K\u00f6rper, unabh\u00e4ngig davon, welche Sportart oder Aktivit\u00e4t Sie genie\u00dfen, und das ist das Kreuzheben mit Gewichten.
    \nDie einfache Tatsache, dass wir jeden Tag in unserem Leben einer Schwerkraft entgegenwirken, f\u00fchrt dazu, dass wir sehr dominant auf den Quadrizeps werden und uns viel mehr auf unsere vordere Muskelkette als auf unsere hintere Muskelkette verlassen. Dies f\u00fchrt zu Ungleichgewichten und Stressproblemen in den Gelenkbereichen des Skeletts wie H\u00fcfte, Knie und Kn\u00f6chel.
    \nEine \u00dcbung, die diese beiden gegens\u00e4tzlichen Muskelketten wieder ins Gleichgewicht bringt, ist immer gut, da sie unsere K\u00f6rperhaltung und das Gleichgewicht innerhalb der Gelenke verbessert und Ihnen daher das Kreuzheben mit Gewicht erm\u00f6glicht.
    \nEs tr\u00e4gt nicht nur dazu bei, dass unsere hintere Kette an Kraft und St\u00e4rke gewinnt, sondern ist auch eine gro\u00dfartige \u00dcbung f\u00fcr den unteren R\u00fccken und die K\u00f6rpermitte. Jeder, der schon einmal ausreichend Zeit mit dem Fahrrad verbracht hat, wei\u00df, dass dies ein Bereich ist, der, wenn er nicht gepflegt wird, vor allem auf langen Fahrten zu Beschwerden f\u00fchren kann.
    \nDas Kreuzheben ist f\u00fcr die menschliche Physiologie, aber auch f\u00fcr das Fahrradfahren von grundlegender Bedeutung und muss daher auf der Liste der erg\u00e4nzenden \u00dcbungen an erster Stelle stehen.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Viele Leute fragen mich, welche \u00dcbungen sie machen k\u00f6nnten, um ihr Radfahren zu verbessern. Meine Antwort darauf ist immer dieselbe: Unabh\u00e4ngig davon, ob Sie Radfahrer sind oder nicht, gibt es einige…<\/p>\n","protected":false},"author":3,"featured_media":8673,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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