Experts give tips on recuperating after a bike ride

Experts from Shape magazine gave tips on recuperating after a bike ride. Recommendations are given on the publication’s website.

Experts said that deep lunges will help to work out the hip flexor muscles. To do this, you must first lunge forward with your left foot and lower your right knee to the floor. “Tighten your right buttock and lean your pelvis forward, spreading your chest until you feel the tension of the front surface of your right thigh,” the publication explained. In this position, you need to stay for 30 seconds, and then change sides.

To stretch the muscles of the chest, according to experts, lifting the fitball will help. The ball must be clamped with both hands behind you at the level of the pelvis, lift it and with an effort to bring the shoulder blades together. In this position, you must stand for five seconds, then relax and repeat the movement ten more times.

Experts advised to complete the set of exercises by stretching the muscles of the pelvis and buttocks in the “leg to leg” position. “Grab a firm vertical support with your hands and place the ankle of your left foot on your right knee. Then sit down on your right leg, ”the experts explained, adding that the back should remain straight. It is recommended to sit in this position for 30 seconds, and then repeat the movement on the other side.

Previously, the trainer called the condition for losing weight with the help of cycling. She noted that high-intensity interval training is necessary to get results. The magnitude of the loads must be determined both by sensations and by pulse calculations.