In this case, we will teach you exercises to strengthen a fundamental part of cycling, the core. It is comprised of the abdominal and lower back and will help. When training with resistance bands, the progression and regression are pretty simple: Beginners should start with a lighter band that offers less confrontation and level up as their strength increases. Progressive athletes should challenge themselves with a thicker, more resistant band. Hundreds of exercises can complete with different bands, but to start, we asked three trainers to tell us about their favourites. His top recommendations are also perfect for helping runners train for full-body strength.
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What is CORE?
Without going into very technical issues and in a very summarised way. Talking about the CORE is not talking about specific anatomical parts of our body; talking about the CORE is talking about available work for the middle area of our body (thoracic and lumbar spine, pelvis and hips ). The result of the shoulder girdle, diaphragm and upper respiratory muscles would also include, especially when we enter the world of high performance.
The CORE is working the muscles that give stability to this entire area and therefore is talking about exercises to protect the back, BUT BEWARE! These exercises will have to be performe with good technique. According to the Sports Physical Educator Jose Miguel del Castillo Molina * (Collegiate number 55.255). This musculature should not exceed 10 minutes of continuous work (within your training routine). That is, the good, if brief, twice as good.
In this case, we will show you the best practices that performe with ” Elastic Bands “for the CORE strengthening exercises.
· Side Steps With Band
“Many runners (myself included) feel their butt ‘dead’ during a run,” says Pam Moore, an athletic trainer and professional therapist in Boulder, Colorado. “I would define it as a dull ache and tightness as if you’ve hit yourself in the ass.” To prevent the dreaded “dead ass” feeling, Moore suggests doing banded side steps to activate your hip and gluteal muscles before heading out for a run.
Put a resistance band around your ankles. Starting with feet shoulder-width apart and knees slightly bent, take 15 steps to the right, then 15 degrees to the left. That’s a series. Move slowly, with a stage big enough to feel the band’s resistance, and push your knees outward (don’t let them coast inward). Do 2 or 3 sets; you have to think you have warmed up, not tired.
· Squat With Leg Lift
“Distance runners do a lot of forwarding and backward movement. This often leads to underdeveloped abductors (muscles that move extremities away from the body) and can lead to injury,” says Kelly Gerard, athletic trainer and co-founder of the Kukimbe app. To get runners moving in more than one plane of motion, she adds a lateral leg raise to the primary band squat.
· Abdominal Crunch With Elastic Band
This exercise is straightforward; we will only have to do an abdominal with the legs stretched and raised (to accentuate the training more). While with our hands, we grab the elastic bands (which will oppose resistance) and perform the abdominal movement.
· Alternate Obliques With Elastic Tape
To begin the exercise, we must lie on the floor face up, raise our heads, and place our hands at the same height. We take our feet off the milled, and with our legs extended, we begin the exercise. We flex one of the knees while I take the elbow on the opposite side. All this is holding the elastic bands with our hands and at the height of the head. (fixed with a knot behind the door).
· Wall Lateral Pulldown
Stand with your back against the wall. Wrap the resistance band around your thumbs or wrists and extend your arms above your head. Next, bring your arms down and pull your elbows out to the side (at a 90-degree angle) as you straighten the band and bring your shoulder blades together. Go back to the starting position.
· Bicep Curl
Sit on a chair, step, or your heels. Fold the resistance band below your right knee and hold it with your right hand. Pull the bar to your right shoulder. The upper arm should be stationary, and the elbow should be below the shoulder, close to the body. Release the tension and return to the starting position. Do all reps with one arm, then switch sides.
· Shoulder External Rotation
Place a small band around the wrists. Bend your elbows and keep them close to your body. Move your prepares out to the side to extend the round. Rotate your palms simultaneously facing up when the band grows. Go back to the starting position.
Therefore, we can use a vast repertoire of exercises with elastic bands to improve our fitness from home. In addition, they allow us to strengthen specific parts of the body that are quite difficult to work with our body weight.
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