Winter physical training - those muscles we have neglected

A normal adult has more than 600 muscles, and about 70 muscles participate in exercise and maintain balance. Another criterion for muscle classification is whether the muscle performs a balancing function or performs a motor function. The sports muscle is mainly responsible for the muscles of the exercise, while the stable muscles participate in maintaining the balance of the body during exercise, ensuring that the exercise muscles effectively complete the exercise. Abdominal muscles are one of the main stable muscle groups, and the muscles of the trapezius, rhomboid, hip and gluteal muscles of the back and shoulders are vital to our cycling, but It is also the muscle that we will ignore.


This time, we invited Dr. Wu Di, a therapist of the rehabilitation department of Shanghai Tiantan Puhua Hospital, together with Dr. Cao Shencheng, a medical master with many years of cycling experience, to select some training methods suitable for cycling in many ways. The muscles we neglect are intensively trained. These training methods have a significant effect on the extension of the anterior muscle and the strengthening of the posterior muscle. In the next issue, we will bring warm-up training and training methods for core muscles during winter cycling.


One: shoulder joint dynamic stretching


Essentials


1 feet together, shoulders, hips, feet in the same line


2 With your hands facing each other, the palm is turned up. When the arm passes directly above the top of the head, the head extends backwards with the palm, and the palm is pressed down to the ground for 2 seconds, then returns to the original position.

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Winter physical training - those muscles we have neglected


       Two: WTYI rhomboid muscle training method


The rhomboid muscle is located in the center of the back and is a small, rectangular muscle that is covered by the lower trapezius. Strengthening the training of the rhomboid muscle can effectively reduce the pain of the lower back and the chance of injury. The WTYI training method for rhomboid muscles consists of four sets of movements, each holding 20 sets of 3-4 sets each time.

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Winter physical training - those muscles we have neglected


Action 1


Essentials


1 The body is in a cushion, the body is W-shaped, and the forehead is used as a support point.


2 Lift your hands up and keep falling for 3 seconds

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Winter physical training - those muscles we have neglected




Action 2


Essentials


1 stretched open with both hands


2 hand grasp the fist, lift the thumb up, keep the 3 seconds drop


Winter physical training - those muscles we have neglected


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Action 3


Essentials


1 hands are up in a Y shape


2 hand grasp the fist, lift the thumb up, keep the 3 seconds drop


Winter physical training - those muscles we have neglected

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Action 4


Essentials


1 hands in a straight line with the body


2 hand grasp the fist, lift the thumb up, keep the 3 seconds drop


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