Publisher-The charm of road bikes

Nowadays, everyone seems to be talking about the core being the key to power pedal travel. An often overlooked but crucial component is the importance of hip mobility and hip adductors.

As the tour entered the Pyrenees, many drivers’ enthusiasm for sprinting was rejuvenated by Mark Cavendish’s rejuvenation in the tour’s main force. Some people found that although they were very active for most of the day Strong, but in the last few miles, or during the last big climb, their inner thighs become tight, cramped, or prevent you from standing or pedaling hard.

It was an incredibly frustrating experience, and I have had it a few times myself, including the last 2 miles of the now-defunct Tucker County Tour, which included a nice extra-long 2.5-mile climb. Finished more than 60 miles of hard climb on the same day.

The inner thigh and the most important adductor (inner thigh muscle) group are powerful muscles that play an extremely important role in your riding-especially when climbing and sprinting.

If you have ever had inner thigh tightness or felt that you should go back slightly because of inner thigh cramps, then the semi-kneel adductor training is a great exercise, as part of a smartly designed strength plan, can help You improve your inner thigh range of motion, core strength during exercise, and hip range of motion + stability, because it teaches you how to use the strength of the adductor muscles to gain length.

Kneeling adductor strike

If you are okay in this position and have not felt a slight stretch, please go ahead!

Take a deep breath in all 4 positions (one leg straightened) (bonus, not in the video!)

Find your hand directly under your shoulder, your spine is neutral, take 3-5 deep breaths through your nose, inhale slowly, consider filling your middle and lower back with air, hold your breath for 5 seconds, then Pursed his lips, exhaled slowly and long from his mouth, like blowing a candle.

If you feel that this allows you to stretch your bones and help you feel or exercise better, please stop here and only do this for the next 2 weeks before you start going out.

Walk in all 4 positions (one leg straightened)

After breathing, you should feel softer and looser, allowing you to reach out your hands more easily while moving your hips forward. Keep the ribs and hips locked together when moving, and only extend your hands as far as possible to keep everything moving as a whole. Focus on pressing the extended legs and feet into the ground until you feel a slight stretch. Return to the starting position and move backward while keeping the spine neutral.

Adductor exercises can be a good supplement to your midsummer cycling strength training, but only if you do it right. Make sure you don’t rush to practice, don’t "get a greater range of motion" or break the limit, because you will lose the focus of your practice:

Learn to keep the hips and ribs locked together while gaining length and strength through the adductors in the neutral position of the spine.

A good way to help you ensure that you perform this exercise correctly is to record a video of yourself performing the exercise on your smartphone. This is much better than using a mirror, because looking in the mirror will distract you from feeling exercises and change the way you exercise.

Finally, don't overdo this (or any) exercise! Start 1-2 times a week with at least 2 days apart to let your body know if it likes this. Small and steady progress is our goal, not "mobilizing" and gaining more scope. Uncontrolled power is dangerous, especially for your lower back, if you open this area without building proper power.

Menachem Brodie is an American bicycle expert-level coach, SICI-certified bicycle fitter and NSCA-certified strength and fitness expert. For the past 10 years, he has been working with athletes from all over the world to become healthier, faster and stronger through strength training and sports training programs. He has published internationally on strength training for cyclists and triathletes, and is the author of 2 authoritative online courses: http://www.humanvortextraining.com/

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