{"id":9353,"date":"2023-03-13T12:45:08","date_gmt":"2023-03-13T12:45:08","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/fitness-complementar-darren-lee\/"},"modified":"2026-03-30T23:07:21","modified_gmt":"2026-03-30T22:07:21","slug":"fitness-complementar-darren-lee","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/pt-pt\/blog\/fitness-complementar-darren-lee\/","title":{"rendered":"Fitness Complementar \u2013 Darren Lee"},"content":{"rendered":"<p class=\"p2\">Muitas pessoas perguntam-me que exerc\u00edcios deveriam fazer para melhorar o ciclismo. A minha resposta a eles \u00e9 sempre a mesma: existem alguns exerc\u00edcios fundamentais, quer seja ciclista ou n\u00e3o, que DEVE fazer semanalmente para manter o corpo humano sob controlo e maximizar o seu desempenho, especialmente noutras atividades como o ciclismo.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Embora os benef\u00edcios do ciclismo sejam amplos e variados, existem alguns elementos do ciclismo que podem causar desconforto ou mesmo dor \u00e0s pessoas e estes podem ser ultrapassados \u200b\u200bpor um simples regime de exerc\u00edcios e atividades complementares.<\/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.\u00ba O primeiro exerc\u00edcio que devo incluir \u00e9 provavelmente o melhor exerc\u00edcio geral para o corpo humano, independentemente do desporto ou atividade que gosta e \u00e9 o peso morto com pesos.<br \/>\nO simples facto de nos opormos a uma for\u00e7a gravitacional todos os dias da nossa vida significa que nos torn\u00e1mos demasiado quad dominantes e dependemos muito mais da nossa cadeia muscular anterior, em oposi\u00e7\u00e3o \u00e0 nossa cadeia muscular posterior. Isto leva a problemas de desequil\u00edbrio e stress nas \u00e1reas das articula\u00e7\u00f5es esquel\u00e9ticas, como ancas, joelhos e tornozelos.<br \/>\nUm exerc\u00edcio que consiga reequilibrar estas duas cadeias musculares opostas \u00e9 sempre bom, pois melhora a nossa postura e o equil\u00edbrio das articula\u00e7\u00f5es e, portanto, proporciona o levantamento terra ponderado.<br \/>\nAl\u00e9m de ajudar a nossa cadeia posterior a ganhar pot\u00eancia e for\u00e7a, \u00e9 tamb\u00e9m um \u00f3timo exerc\u00edcio para a zona lombar e para o core e qualquer pessoa que tenha passado algum tempo decente a andar de bicicleta saber\u00e1 que \u00e9 uma \u00e1rea que, se n\u00e3o for cuidada, pode causar desconforto, especialmente em passeios longos.<br \/>\nO peso morto \u00e9 fundamental para a fisiologia humana mas tamb\u00e9m para andar de bicicleta, por isso tem de ser o n\u00famero um na lista de exerc\u00edcios complementares.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Muitas pessoas perguntam-me que exerc\u00edcios deveriam fazer para melhorar o ciclismo. A minha resposta a eles \u00e9 sempre a mesma: existem alguns exerc\u00edcios fundamentais, quer seja ciclista ou n\u00e3o, que&#8230;<\/p>\n","protected":false},"author":3,"featured_media":9354,"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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