{"id":9773,"date":"2023-03-13T13:55:55","date_gmt":"2023-03-13T13:55:55","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/var-alltid-flexibel-darren-lee\/"},"modified":"2026-03-30T23:08:51","modified_gmt":"2026-03-30T22:08:51","slug":"var-alltid-flexibel-darren-lee","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/var-alltid-flexibel-darren-lee\/","title":{"rendered":"Var alltid flexibel! \u2013 Darren Lee"},"content":{"rendered":"<p class=\"p2\">Som cyklist i m\u00e5nga \u00e5r f\u00f6rst\u00e5r jag de enorma f\u00f6rdelar, b\u00e5de mentalt och fysiskt, en m\u00e4nniska kan f\u00f6rv\u00e4nta sig att njuta av n\u00e4r man cyklar. Jag har pratat flera g\u00e5nger om \u00e4mnen inklusive makt, viktminskning, mental h\u00e4lsa och rehab&#8230; och som en stor cykelf\u00f6respr\u00e5kare tycker jag att det \u00e4r sv\u00e5rt att prata om negativa effekter som du kan uppleva n\u00e4r du cyklar, men det finns n\u00e5gra och du m\u00e5ste vara medveten om dem.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Fr\u00e5n sadel\u00f6mhet till den \u00f6k\u00e4nda domnade rumpan och till och med domnade t\u00e5r och fingrar p\u00e5 l\u00e4ngre turer, det finns ett antal mindre nackdelar n\u00e4r du v\u00e4ljer en cykel f\u00f6r dina tr\u00e4ningsbehov. De flesta av dessa kan \u00f6vervinnas genom att helt enkelt spendera mer tid i sadeln och l\u00e5ta din kropp v\u00e4nja sig vid att cykla, eller helt enkelt genom att ta till sig mer passande kl\u00e4der som \u00e4r speciellt utformade f\u00f6r att skydda vissa delar av kroppen, cykla med cykelskor med cylindrar och naturligtvis se till att din cykel \u00e4r korrekt inst\u00e4lld. Men oavsett hur v\u00e4l du har st\u00e4llt in din cykel eller hur bra dina kl\u00e4der \u00e4r finns det en stor bieffekt som alla cyklister m\u00e5ste bek\u00e4mpa och det \u00e4r en f\u00f6rlust av fysisk flexibilitet fr\u00e5n cykeln.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Det g\u00e5r inte att komma ifr\u00e5n det faktum att cykling, \u00e4ven om det \u00e4r ett extremt effektivt s\u00e4tt att tr\u00e4na dina energisystem, k\u00e4rna och underkropp, ocks\u00e5 \u00e4r en relativ statisk aktivitet f\u00f6r m\u00e4nniskokroppen med v\u00e4ldigt lite dynamiskt r\u00f6relseomf\u00e5ng f\u00f6r st\u00f6rre delen av v\u00e5r kropp. Generellt betyder detta att n\u00e4r du \u00e4r klar med din tur \u00e4r det extremt viktigt att inf\u00f6rliva \u00e5tminstone grundl\u00e4ggande str\u00e4ckningar f\u00f6r att sl\u00e4ppa sp\u00e4nningar fr\u00e5n vissa delar av kroppen &#8230; framf\u00f6r allt ben, axlar och nedre delen av ryggen.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">M\u00e5nga cyklister kompletterar sin cykeltr\u00e4ning med aktiviteter som yoga eller pilates eller \u00e5tminstone dedikerade stretchpass. Professionella cyklister lider ibland av f\u00f6rkortning av h\u00e4lsenorna p\u00e5 grund av sp\u00e4nningen som \u00e4r involverad n\u00e4r man trampar och det tar l\u00e5ng tid att str\u00e4cka p\u00e5 h\u00e4lsenorna efter varje \u00e5ktur.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Om du cyklar p\u00e5 n\u00e5got s\u00e4tt, i form eller form, s\u00e5 har du f\u00f6rmodligen redan upplevt n\u00e5got slags obehag efter cyklingen n\u00e5gon g\u00e5ng och du beh\u00f6ver inte \u00f6vertyga dig om att l\u00e4gga till n\u00e5gra efterk\u00f6rningsstr\u00e4ckor i din dagliga tr\u00e4ningsrutin. Om du \u00e4r p\u00e5 v\u00e4g att b\u00f6rja cykla inomhusklasser eller rida f\u00f6r f\u00f6rsta g\u00e5ngen, \u00e4r det f\u00f6rmodligen en bra id\u00e9 fr\u00e5n b\u00f6rjan till att inkludera n\u00e5gra grundl\u00e4ggande str\u00e4ckor efter varje tur. Jag har inkluderat n\u00e5gra exempel nedan f\u00f6r att \u00e5tminstone t\u00e4cka grunderna.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\">\u00d6verkropp<span style=\"text-decoration: underline;\"><strong>Upper body<\/strong><\/span><\/p>\n<p class=\"p2\">Post ride Str\u00e4cker axel\/\u00f6vre rygg.<strong>Post ride Shoulder\/Upper back stretches.<span class=\"Apple-converted-space\">\u00a0<\/span><\/strong><\/p>\n<p class=\"p2\">F\u00f6r det f\u00f6rsta, fortfarande sittande p\u00e5 cykeln med f\u00f6tterna i pedalerna, lyft h\u00e4nderna fr\u00e5n st\u00e5ngen med rak rygg, f\u00f6r en rak arm framf\u00f6r br\u00f6stet och dra med den andra armen f\u00f6r att h\u00e5lla stretchen i 8 till 10 sekunder. Samma \u00f6vning f\u00f6r den andra armen och upprepa tv\u00e5 g\u00e5nger p\u00e5 varje.<span class=\"Apple-converted-space\">\u00a0 <\/span><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Denna stretch sl\u00e4pper sp\u00e4nningar i den bakre deltoideus och trapezius samt skulderbladsomr\u00e5det.<span class=\"Apple-converted-space\">\u00a0<\/span><img decoding=\"async\" alt=\"\" src=\"https:\/\/imgur.com\/a\/LfOqAnB\"\/><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"wp-image-1825 size-full alignnone\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-54-0562c81e0467b0b.png\" title=\"Darren-Lee-exercising-6\" width=\"448\"\/><\/p>\n<p class=\"p2\">F\u00f6r det andra, Lyft ena armen vertikalt upp\u00e5t och b\u00f6j sedan armen s\u00e5 att underarmen passerar bakom huvudet och anv\u00e4nd den andra armen f\u00f6r att str\u00e4cka ut och h\u00e5lla str\u00e4ckningen och k\u00e4nna f\u00f6rl\u00e4ngningen s\u00e5 l\u00e5ngt ner som h\u00f6ften i 8 till 10 sekunder. Samma sak f\u00f6r den andra armen och upprepa tv\u00e5 g\u00e5nger.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Denna stretch sl\u00e4pper sp\u00e4nningar framf\u00f6r &#8221;lats&#8221; och sidan av kroppen samt hela axeln och nacken.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\"><img decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone wp-image-1826 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-54-3262c81e293f802.png\" title=\"Darren-Lee-exercising-5\" width=\"451\"\/><\/p>\n<p class=\"p4\">Underkropp<span style=\"text-decoration: underline;\"><strong>Lower Body<\/strong><\/span><\/p>\n<p class=\"p2\">Quad stretch.<br \/>\nAnv\u00e4nd cykeln f\u00f6r stabilitet, lyft ett ben bakom och h\u00e5ll i foten med handen. Pressa h\u00f6ften fram\u00e5t p\u00e5 den sidan f\u00f6r att f\u00f6rl\u00e4nga str\u00e4ckningen. Samma f\u00f6r den andra sidan och upprepa tv\u00e5 g\u00e5nger och h\u00e5ll i 8 till 10 sekunder.<strong>Quad stretch.<br \/>\n<\/strong><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><img decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone wp-image-1827 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-54-5862c81e7135a6b.png\" title=\"Darren-Lee-exercising-4\" width=\"449\"\/><\/p>\n<p class=\"p2\">En kalvstretch.<br \/>\nDetta anv\u00e4nder ett upph\u00f6jt omr\u00e5de av cykelramen eller alternativt en viktplatta p\u00e5 golvet eller n\u00e5got liknande placera t\u00e5rna p\u00e5 ena foten p\u00e5 den upph\u00f6jda ytan och h\u00e5ll h\u00e4len p\u00e5 golvet.<strong>A Calf Stretch.<br \/>\n<\/strong><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Flytta din kroppsvikt fram\u00e5t och h\u00e5ll h\u00e4len nere f\u00f6r att f\u00f6rl\u00e4nga stretchen.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Din kalv, achilles och vrist kommer att tacka dig f\u00f6r denna str\u00e4cka.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app \" class=\"alignnone wp-image-1828 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-55-2362c81e9b29023.png\" title=\"Darren-Lee-exercising-3\" width=\"451\"\/><\/p>\n<p class=\"p2\">Hamstring stretch.<strong>Hamstring stretch.<\/strong><\/p>\n<p class=\"p2\">Detta kr\u00e4ver att du placerar h\u00e4len p\u00e5 ena foten p\u00e5 en h\u00f6gre punkt p\u00e5 cykeln och h\u00e5ller benet rakt du beh\u00f6ver. Str\u00e4ck dig sedan ner mot din fot eller placera \u00e5tminstone en hand p\u00e5 ditt smalben och glid mot foten beroende p\u00e5 hur l\u00e5ngt du kan n\u00e5.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Sl\u00e4pp h\u00e4lsenan och nedre delen av ryggen och \u00e5terst\u00e4ll den bakre kedjan av muskler.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">H\u00e5ll i 8 till 10 sekunder p\u00e5 varje ben och upprepa tv\u00e5 g\u00e5nger.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone wp-image-1829 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-55-4262c82363a99c3.png\" title=\"Darren-Lee-exercising-2\" width=\"407\"\/><\/p>\n<p class=\"p2\">Glute stretch.<strong>Glute stretch.<\/strong><\/p>\n<p class=\"p2\">Detta \u00e4r den ultimata cykliststretch f\u00f6r benen som sl\u00e4pper sp\u00e4nningar fr\u00e5n s\u00e4tesmusklerna, h\u00f6ftb\u00f6jaren, hamstringen och nedre delen av ryggen.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Korsa ett kn\u00e4 med foten p\u00e5 det andra benet och sedan, medan du h\u00e5ller i cykeln f\u00f6r stabilitet, s\u00e4tt dig p\u00e5 huk p\u00e5 det enkla benet samtidigt som du applicerar ett tryck ned\u00e5t p\u00e5 det korsade kn\u00e4et f\u00f6r att f\u00f6rl\u00e4nga stretchen.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">H\u00e5ll i 8 till 10 sekunder och upprepa tv\u00e5 g\u00e5nger p\u00e5 varje ben.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\"><img loading=\"lazy\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone size-full wp-image-1830\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-55-5862c82382f23a1.png\" title=\"Darren-Lee-exercising\" width=\"452\"\/><\/p>\n<p class=\"p2\">Dessa str\u00e4ckor \u00e4r helt enkelt de absoluta minimistr\u00e4ckorna efter cykling som rekommenderas f\u00f6r alla inomhuscyklister innan de l\u00e4mnar cykeln och passet. De kommer att ta hand om de huvudsakliga muskelgrupperna som anv\u00e4nds i pedalrotationen och de flesta av de sp\u00e4nningspunkter som kommer att p\u00e5verkas n\u00e4r de cyklar p\u00e5 en statisk cykel.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Jag rekommenderar fortfarande kompletterande tr\u00e4ning och stretch f\u00f6r att maximera vinsterna f\u00f6r alla inomhuscyklister, men \u00e5tminstone dessa grundl\u00e4ggande stretch\u00f6vningar kommer att b\u00f6rja din \u00e5terh\u00e4mtningstid p\u00e5 den mest positiva tonen.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Som cyklist i m\u00e5nga \u00e5r f\u00f6rst\u00e5r jag de enorma f\u00f6rdelar, b\u00e5de mentalt och fysiskt, en m\u00e4nniska kan f\u00f6rv\u00e4nta sig att njuta av n\u00e4r man cyklar. Jag har pratat flera g\u00e5nger om \u00e4mnen inklusive makt,&#8230;<\/p>\n","protected":false},"author":3,"featured_media":9774,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[105],"tags":[],"class_list":["post-9773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traningszon-sv"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Always be flexible! - Darren Lee<\/title>\n<meta name=\"description\" content=\"From saddle soreness to the infamous numb bum, there are a number of minor drawbacks when choosing a bike for your fitness needs. 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