{"id":8370,"date":"2023-03-13T12:45:08","date_gmt":"2023-03-13T12:45:08","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/aanvullende-fitness-darren-lee\/"},"modified":"2026-03-30T23:04:20","modified_gmt":"2026-03-30T22:04:20","slug":"aanvullende-fitness-darren-lee","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/nl\/blog\/aanvullende-fitness-darren-lee\/","title":{"rendered":"Aanvullende fitness \u2013 Darren Lee"},"content":{"rendered":"<p class=\"p2\">Veel mensen vragen mij welke oefeningen ze zouden kunnen doen om hun fietsen te verbeteren. Mijn antwoord daarop is altijd hetzelfde: er zijn enkele fundamentele oefeningen, of je nu een fietser bent of niet, die je wekelijks MOET doen om het menselijk lichaam onder controle te houden en de prestaties ervan te maximaliseren, vooral bij andere activiteiten zoals fietsen.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Hoewel de voordelen van fietsen breed en gevarieerd zijn, zijn er enkele elementen van fietsen die mensen ongemak of zelfs pijn kunnen bezorgen en deze kunnen worden overwonnen door een eenvoudig regime van aanvullende oefeningen en activiteiten.<\/p>\n<ol>\n<li class=\"p2\">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.<br \/>\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.<br \/>\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.<span class=\"Apple-converted-space\"><br \/>\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.<span class=\"Apple-converted-space\"><br \/>\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<li class=\"p2\">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.<span class=\"Apple-converted-space\" style=\"color: #001b35; font-size: 19px;\"><br \/>\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.<span class=\"Apple-converted-space\" style=\"color: #001b35; font-size: 19px;\"><br \/>\n<\/span>I&#8217;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<li class=\"p2\">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.<span class=\"Apple-converted-space\" style=\"color: #001b35; font-size: 19px;\"><br \/>\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<li class=\"p2\">Another range of exercises I often undertake are plyometric ballistic exercises, such as burpees, kettlebell snatches, swings and power weighted explosive squat jumps.<br \/>\nThese exercises raise the heart rate very quickly due to the amount of muscle mass they engage and the aerobic element is very high.<span class=\"Apple-converted-space\" style=\"color: #001b35; font-size: 19px;\"><br \/>\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<li class=\"p2\">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.<br \/>\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.<span class=\"Apple-converted-space\" style=\"color: #001b35; font-size: 19px;\">\u00a0<\/span><\/li>\n<\/ol>\n<p class=\"p2\">1. De eerste oefening die ik moet toevoegen is waarschijnlijk de beste oefening voor het menselijk lichaam, ongeacht welke sport of activiteit je leuk vindt, en dat is de gewogen deadlift.<br \/>\nHet simpele feit dat we ons elke dag van ons leven tegen een zwaartekracht verzetten, betekent dat we zeer quad-dominant worden en dat we veel meer afhankelijk zijn van onze voorste spierketen, in tegenstelling tot onze achterste spierketen. Dit leidt tot onbalans en stressproblemen in skeletgewrichtsgebieden zoals de heupen, knie\u00ebn en enkels.<br \/>\nEen oefening die deze twee tegengestelde spierketens weer in evenwicht kan brengen, is altijd goed, omdat het onze houding en het evenwicht in de gewrichten verbetert, en je daardoor de verzwaarde deadlift geeft.<br \/>\nNaast het helpen van onze achterste ketting om kracht en kracht te verkrijgen, is het ook een geweldige oefening voor de onderrug en de romp. Iedereen die enige tijd op de fiets heeft doorgebracht, weet dat dit een gebied is dat, als er niet goed voor wordt gezorgd, ongemak kan veroorzaken, vooral tijdens lange ritten.<br \/>\nDe deadlift is van fundamenteel belang voor de menselijke fysiologie, maar ook voor het fietsen, en moet daarom nummer \u00e9\u00e9n zijn op de lijst met aanvullende oefeningen.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Veel mensen vragen mij welke oefeningen ze zouden kunnen doen om hun fietsen te verbeteren. Mijn antwoord daarop is altijd hetzelfde: er zijn enkele fundamentele oefeningen, of je nu een fietser bent&#8230;<\/p>\n","protected":false},"author":3,"featured_media":8371,"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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