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A few years ago , just started to participate in long-distance endurance race , I noticed that in the long-distance train late , my neck and shoulders better than the tired legs . Riders paid little attention to the upper extremity exercise, but riding a road bike will have a particularly neck and back muscles pressure . By exercising these parts can better resist fatigue. Here is what I suggest some training methods. Repeat ten times as a group, each doing two to three sets in less time twice a week riding , cycling and more often once a week.cannondale cycling jersey Standing shoulder press : standing , knees slightly bent . One holding a dumbbell , dumbbell side touching shoulders, palms forward . Inhale, exhale while lifting dumbbells upward . Chest, eyes straight ahead . Do not bow or shrug . And then return to the starting position . Hold the horizontal bar, hands slightly wider shoulder , palm forward . Pull up until the horizontal bar across the chest below the collarbone . If you have not done chin-up a few years , then do not be surprised to only do one ( or one just will not do ) . So I just use the exercise equipment , it can help you to share part of the weight. When you increase the power can then slowly started to do a complete pull-ups . Squat rope : each holding a handle, stand back , let justice be able to maintain tension in the entire exercise . Feet shoulder width apart , arms straight and shoulder height , then lower the hips , was squat position . Return to standing while the rope until the sides of the chest across the wrist . Arms straight while squatting to the squat position . Forward hands : Many people think that cycling does not increase even if the weight of this action is challenging . Standing, knees slightly bent , feet shoulder width , torso forward, and the vertical direction was 30-45 degree angle ( hips backward to maintain balance ) . Raised his arm, hand and shoulder height , elbows pointing to the sides. Palm forward , arms reach, palms over the head . With the upper back muscles to keep arms and ears in a straight line - do not let the hand to droop. Back to the starting position.monton cycling Shoulder Rotation: rotator muscles are not very strong, but also prone to injury , so the beginning of time do not add weight , then add weight but also conservative . Slowly in groups to do this action , as you jump on the dance floor mechanical dance. Standing, put your hands on both sides . Lift your elbows to the sides , keep your hands down ( imagine Scarecrow ) . 90 degree elbow , shoulder rotation driven hand upward until the point to the ceiling. Held up his hands , forearms and ears in a straight line. Comprises the steps of rotating the opposite hand to drive down the shoulder , with a controlled movement back to the starting position. Appropriate dosage : plus challenging weight, but can be done to ensure that 10 times. Control your actions to reduce the impact . If the shoulder injury or injury has been good before , so therapists for guidance.
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