Bicycles are not only a means of transportation but also considered as a close companion for us. Especially recently, people tend to cycle for exercise and sports more than other activities. Instead of running around in the neighborhood, riding a bicycle helps us exercise and go further through the streets. There are even many people who choose to travel by bicycle. However, there are unfortunate cases that they have encountered while driving as cramps, pain in the shoulders, arms, and legs.
To overcome the above misfortunes, Asama recommends that you warm-up and stretch your muscles for about 10 minutes before starting your more than 5km trip, to have a complete and enjoyable journey with the Asama bike.
Why do you need to warm up before cycling?
Warm-up before riding a sportbike to stretch your muscles and warm-up your body. You must not be subjective that warming up the body is ready for vigorous activity. If the muscles are not stretched before cycling, training performance will be affected. There is a risk of unnecessary accidents on the road. The warm-up helps the body slowly adapt from a static state to an active state. Your body heats up and muscles adapt which means they're ready for the fitness ride.
Are there any effective warm-ups? Follow the exercises below with Asama:
Basic startup:
- Ankle rotation combined with wrist: One leg stands. One foot with the toe on the ground as the center, relax the ankle joints and rotate. At the same time, knit your hands together and start rotating your wrists in combination with rotating your ankles for about 30 seconds, then rotate in the opposite direction and switch legs. This movement relieves wrist and ankle pain.
- Bend: Stand upright, feet shoulder-width apart. With your hands lightly on your waist, slowly bend your body forward, trying to keep your head and shoulders in a straight line. Do this movement for 30 seconds. This is a movement that helps move the waist and abdomen to ensure that the abs and lumbar muscles are not tense in the cycling position.
- Thigh Lift: Raise thighs forward to hip level, knees forming a 90-degree angle. Remember to keep your spine straight, your legs and hips forming a straight line. Run in place for about 30 seconds. This move works the thigh and hip muscles most effectively, reducing the risk of hip shock.
- Heel-to-butt: Lift your leg back, heel hitting it up to touch your butt. Combine hand strokes like jogging to work with the upper body. Your spine should stay straight. Run in place for about 30 seconds. This move works the muscles and buttocks most effectively, reducing the risk of ligament strain and buttock pain.
Exercises to avoid cramps:
- Front thigh stretch: Stand on your right leg, bring your left leg back. Use your left hand to stretch your left leg back without pain. Right hand raised high. If you are not used to balancing, you can use your right hand to hold on to a certain position. Hold the position for 30 seconds and then switch sides. Repeat three times. This move is to avoid thigh cramps.
- Calf stretch: Step right foot forward, the center of gravity on right leg. Lower down, hands-on right thigh. Lightly press the left calf several times for 30 seconds, then switch legs. Note, the back knee should not touch the ground. This movement helps to avoid calf cramps.
- Stretching: Sit on a chair, sitting perpendicular to the ground. Place the left ankle on top of the right thigh. A right-hand holds the left foot, the left hand gently presses the left knee for 30 seconds and then switches sides.
Breathing exercise:
You take 1 minute to regulate your breathing. Breathe slowly, steadily. Take a deep breath so that your chest expands to its fullest extent. Then you exhale through your mouth to let your body get used to strong movements. This is also an exercise that helps the body avoid losing strength during pedaling and increases the body's endurance.
Warm-up before cycling primarily targets the wrists, arms, waist, hips, legs, and ankles. Take10 minutes to stretch your muscles and warm up your body, don't let your bike ride backfire. The above warm-up exercises help the body to be both safe and healthy. At the same time increase the efficiency of sports cycling with the most optimal Asama bike.
