1. Balance, How to Really Practice it?
I often see people practicing on BOSU balls standing on one leg or doing sit-ups.
Unfortunately, if their goal is to improve the balance, such exercises will only improve the ability to perform them, but will not improve our balance on a stable surface, which we encounter most often in our lives.
Therefore, if you want to properly improve your ability to maintain balance, the best solution is to strengthen the core muscles and pelvic stabilizing muscles, including the buttocks medium and small, especially using exercises in which you have to work only one side, they will help you to bridge the differences in strength of individual limbs and will require you to focus and coordinate movement much more.
Include our exercises in your training plan and after just a few weeks you should notice an improvement in your balance and motor control.
2. Balance Exercises for Cyclists
One leg standing
This exercise is very simple, you are standing upright – try to lift one leg to an angle of 90 degrees. Your task is to hold it for 15 seconds per side, repeat it 3 times. If the task is easy for you, try to do it with your eyes closed and also count to 15.
One leg deadlift
The starting position is the same as in the exercise above. When you move, you must hold your position on one leg – and then, by extending your hips backwards, you lean over your entire body to maintain neutral curves of your spine, and then return to your starting position by tightening your buttock. Perform 8-12 repetitions per side in 3 series.
One leg squat
You’re standing in front of a box or some other elevation. In this exercise, too, you have to stay on one leg for all the movement. You start by leaning slightly forward and extending the opposite leg forward, then try to touch the buttocks in the box, remember not to sit down! Then you return to your starting position. You can make the exercise more difficult by changing the height of the box. Do 8-12 repetitions per side, repeat the whole exercise in 3 series.
To do this exercise, lie on your side with your back pressed against the wall. You keep your position on your forearm, and your knees slightly bent, your hips are raised above the ground. You move the opposite leg, a great solution is to place a mini-band over your knees. Move 8-15 times per ton, then turn around and do the same thing on the other, repeat all 3 times.
As you can see, balance training is not very complicated, and with our exercises you will certainly improve your proprioception and be able to maintain balance better. Remember, however, that you can never perfectly reproduce the technique of exercise in pictures, so for your own health and effects consult a good personal trainer in your area and make sure that you do these exercises properly!
We recommended to do balance training for cyclists 1-3 time a week depends on part of the season and lever of your performance.
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