ARMS

Cycling Plus - - PERFECT BODY -

Perfection… The per­fect cy­cling arms are lean and strong, able to hold the same po­si­tion for long pe­ri­ods of time. Not known for car­ry­ing much in the way of os­ten­ta­tious mus­cle, these arms are func­tional but not flashy. Re­al­ity… The un­showy na­ture of cy­cling arm perfection is a sur­pris­ingly dif­fi­cult thing to pull off. Most of us have larger up­per limbs than the pros and bingo wings are a peren­nial is­sue. For many, get­ting back on the bike re­sults in mid-bi­cep ‘muf­fin-tops’. The quest for a race-fit top that doesn’t cut off up­per arm cir­cu­la­tion is leg­endary.

Ex­pert Ad­vice

All in the wrist: For Ivan, mo­bil­is­ing the wrist is the key. He be­lieves many arm is­sues be­gin with the wrist be­ing in the same po­si­tion for long pe­ri­ods of time. Stretch­ing the wrist be­fore and af­ter a ride is es­sen­tial, “flex­i­bil­ity and mo­bil­ity are more im­por­tant than strength”. Get on all fours, with your knees un­der your hips and wrists un­der your shoul­ders. Put your in­dex fin­gers aligned with your shoul­ders, lock your el­bows out. Stretch your fin­gers, so they grip the ground. With a straight spine, push the body for­wards un­til you feel a pinch in the wrist. Once you feel the pinch re­turn to your orig­i­nal po­si­tion. Re­peat. Re­mem­ber­tore­sist: For Peter, re­sis­tance train­ing is cru­cial. Bench presses, dead lifts and squats in­cor­po­rate a lot of mus­cle groups, in­creas­ing skele­tal mus­cle in the arms (and through­out the body). This mus­cle type ex­er­cise has the bonus of rais­ing the num­ber of calo­ries burned, even dur­ing less ac­tive pe­ri­ods.

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