{"id":9747,"date":"2023-03-13T12:45:08","date_gmt":"2023-03-13T12:45:08","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/kompletterande-fitness-darren-lee\/"},"modified":"2026-03-30T23:08:48","modified_gmt":"2026-03-30T22:08:48","slug":"kompletterande-fitness-darren-lee","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/kompletterande-fitness-darren-lee\/","title":{"rendered":"Kompletterande fitness \u2013 Darren Lee"},"content":{"rendered":"

M\u00e5nga fr\u00e5gar mig vilka \u00f6vningar de borde g\u00f6ra f\u00f6r att f\u00f6rb\u00e4ttra sin cykling. Mitt svar p\u00e5 dem \u00e4r alltid detsamma – det finns n\u00e5gra grundl\u00e4ggande \u00f6vningar oavsett om du \u00e4r cyklist eller inte, som du B\u00d6R g\u00f6ra varje vecka f\u00f6r att h\u00e5lla m\u00e4nniskokroppen i schack och f\u00f6r att maximera deras prestanda, s\u00e4rskilt i andra aktiviteter som cykling.\u00a0<\/span><\/p>\n

\u00c4ven om f\u00f6rdelarna med cykling \u00e4r breda och varierande, finns det vissa delar av cykling som kan orsaka m\u00e4nniskor obehag eller till och med sm\u00e4rta och dessa kan \u00f6vervinnas med en enkel regim av kompletterande \u00f6vningar och aktiviteter.<\/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. Den f\u00f6rsta \u00f6vningen jag m\u00e5ste inkludera \u00e4r f\u00f6rmodligen den b\u00e4sta \u00f6vningen \u00f6verlag f\u00f6r m\u00e4nniskokroppen, irrelevant f\u00f6r vilken sport eller aktivitet du gillar och det \u00e4r det viktade marklyftet.
    \nDet enkla faktum att vi mots\u00e4tter oss en gravitationskraft varje dag i v\u00e5ra liv betyder att vi blir v\u00e4ldigt fyrdominerande och att vi f\u00f6rlitar oss mycket mer p\u00e5 v\u00e5r fr\u00e4mre muskelkedja, i motsats till v\u00e5r bakre muskelkedja. Detta leder till obalans och stressproblem inom skelettledsomr\u00e5den som h\u00f6fter, kn\u00e4n och vrister.
    \nEn \u00f6vning som kan balansera dessa tv\u00e5 motsatta muskelkedjor \u00e4r alltid bra, eftersom den f\u00f6rb\u00e4ttrar v\u00e5r h\u00e5llning och balansen i lederna, och d\u00e4rf\u00f6r ger den dig det viktade marklyftet.
    \nF\u00f6rutom att hj\u00e4lpa v\u00e5r bakre kedja att f\u00e5 kraft och styrka, \u00e4r det ocks\u00e5 en fantastisk \u00f6vning f\u00f6r nedre delen av ryggen och k\u00e4rnan och alla som har spenderat n\u00e5gon anst\u00e4ndig tid p\u00e5 att cykla kommer att veta att det \u00e4r ett omr\u00e5de som om det inte tas om hand kan orsaka obehag, s\u00e4rskilt p\u00e5 l\u00e5nga turer.
    \nMarklyftet \u00e4r grundl\u00e4ggande f\u00f6r m\u00e4nniskans fysiologi men ocks\u00e5 f\u00f6r att cykla, s\u00e5 det m\u00e5ste vara nummer ett p\u00e5 listan \u00f6ver kompletterande \u00f6vningar.<\/p>\n","protected":false},"excerpt":{"rendered":"

    M\u00e5nga fr\u00e5gar mig vilka \u00f6vningar de borde g\u00f6ra f\u00f6r att f\u00f6rb\u00e4ttra sin cykling. Mitt svar p\u00e5 dem \u00e4r alltid detsamma – det finns n\u00e5gra grundl\u00e4ggande \u00f6vningar oavsett om du \u00e4r cyklist eller inte, som du…<\/p>\n","protected":false},"author":3,"featured_media":9748,"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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