Going for a bike ride is a great way to exercise while also taking in some wonderful sights. Like most types of exercise, it’s good to warm up your body and prepare before your ride. If you intend to ride bikes long-term, you can even develop an exercise routine to keep your body ready.
Do Some Stretches
Stretching before going on a bike ride will set you up for a better ride and decrease your risk of injuries. When you stretch, you warm up your muscles so you have more range of motion and flexibility. You should prioritize stretching out your legs, back, and arms before you ride. Some leg stretches include quad stretches, calf stretches, and hamstring stretches. It’s best to do some dynamic stretching before your workout to get your muscles ready. When you’re finished with your ride, some static stretches (that focus on the same muscles as your pre-workout stretches) will help your muscles cool down and you can decrease any tightness.
Work Your Triceps
Most people associate riding bikes with the legs. While this is certainly a big part of riding a bike, you also need to work on your arms. Your arms are supporting your upper body as you hold onto the handlebars. Over time, your muscles can grow exhausted and this can increase soreness after a bike ride. If you are riding long-term, then you need to incorporate working your triceps into your exercise routine. With stronger tricep muscles, it’s easier to hold your body up and you can decrease soreness in other parts of your arms, back, and more.
Leg Exercises
Now, on to the legs. Your legs are working constantly while you ride a bike. Because of this, they may get more fatigued over time and it may require more effort to pedal. When you exercise your legs, you build your muscles. It will be easier for you to pedal (especially uphill) and you will be able to ride for longer. Leg exercises can include squats, leg raises, lunges, and more. You can even incorporate weights into your leg exercises. For example, you can do leg presses or barbell squats.
To better enjoy your bike ride, you want to make sure your body is equipped to handle it. Doing a little extra work beforehand can set your body up to handle longer and more difficult rides. In fact, these exercises can also make an ordinary ride feel much easier.
To further increase the ease of your ride while still getting a workout, you can rent an eBike. Click here and find Kova Rentals near you.
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