www.rogerblackfitness.co.uk
03
enjoy your workout!
Your bike will help you to develop primarily lower body muscle groups:
Flexibility
Flexibility is the range of movement at a joint, where one or more bones
meet. By maintaining your joints and improving your flexibility, you will be less
susceptible to injury or joint-related illnesses. You should aim to improve
flexibility gently, with a few simple stretches, which should always form part
of your warm-up and cool-down routine. You can then continue to increase
your flexibility in your main workout.
warm up and cool down
A successful exercise programme consists of a warm-up, aerobic exercise,
and a cool-down. Do the entire programme at least two and preferably three
times a week, resting for a day between workouts. After several months, you
can increase your workouts to four or five times per week.
Warming up is an important part of your workout, and should begin every
session. It prepares your body for more strenuous exercise by heating up and
stretching out your muscles, increasing your circulation and pulse rate, and
delivering more oxygen to your muscles. At the end of your workout, repeat
these exercises to reduce sore muscle problems. Try the following warm up
and cool down exercises.
TOE TOUCH
Slowly bend forward from your waist, letting your
back and shoulders relax as you stretch toward
your toes. Reach down as far as you can and hold
for 15 counts.
SHOULDER LIFT
Lift your right shoulder up toward your ear for one
count. Then lift your left shoulder up for one count
as you lower your right shoulder.
HAMSTRING STRETCH
Sit with your right leg extended. Rest the sole of your
left foot against your right inner thigh. Stretch
toward your toe as far as possible. Hold for 15
counts. Relax and then repeat with left leg
extended.
A. Shoulder muscles
B. Pectoral muscles
C. Bicep muscle
D. Abdominal muscles
E.
Forearm muscles
F.
Quadricep muscles
G. Calf muscles
H. Trapezius muscles
I.
Tricep muscles
J.
Back muscles
K. Gluteal muscles
L.
Hamstring muscles
