Rozcvičenie pred bicyklovaním by malo byť samozrejmé najmä v prípade, že sa chystáte na dlhší cyklovýlet. Cvičením zahrejete celý organizmus, prekrvíte svalové skupiny, zvýšite pružnosť svalov a šliach, upravíte dýchanie a naštartujete sa na cyklistiku.
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Lýtka rozcvičíte jednoduchým cvikom – stojte vzpriamene, urobte krok vpred s ohnutím kolien. Zadná končatina ostáva vystretá. Zotrvajte v polohe 15 – 30 sekúnd. Hornú časť tela sa snažte stále udržovať vzpriamenú. Vymeňte nohy.
Stehná (predná strana)
Keďže svaly na nohách sú pri bicyklovaní kľúčové, netreba zabúdať na posilnenie stehien. Toto strečingové cvičenie pozná snáď každý ešte z čias základnej školy. Opäť stojte vzpriamene, zozadu uchopte pravou rukou pravú nohu v oblasti členka a ťahajte ju smerom k zadku. Neťahajte príliš rýchlo a nohu v tejto polohe udržte 15 – 30 sekúnd. Potom vymeňte nohy.
Stehná (zadná strana)
Rovnako dôležité je opatrne a pomaly ponaťahovať svaly na zadnej strane stehna. Stojte s prednožením jednej končatiny a pomaly sa predkláňajte v páse tak, akoby ste sa chceli dotknúť zeme. Dýchajte pravidelne a hlboko – po niekoľkých hlbokých nádychoch zistíte, že sa môžete k zemi priblížiť čoraz bližšie.
Sedacie svaly
Zadok je pri cyklistickom strečingu často prehliadanou partiou – napriek tomu je mu dobré venovať určitý čas predtým, než nasadneme na bicykel. Sadnite si na zem, ľavú nohu nechajte vystretú a priložte k jej kolenu chodidlo pravej nohy (pravá noha tak vytvorí trojuholník). Uchopte koleno pravej nohy a pomaly sa predkláňajte dopredu tak, aby bol váš chrbát stále vystretý. Vymeňte nohy.
Krk a ramená
Krčné svaly vstupujú do hry najmä pri jazde v premávke, preto by sme ich nemali pri rozcvičke odignorovať. V stoji jemne otáčajte hlavu do kruhu, po niekoľkých razoch zmeňte smer krúženia. Pokrčte ramená smerom nahor, podržte 5 sekúnd a uvoľnite. Opakujte niekoľkokrát.
Brušné a chrbtové svaly
Zatiaľ čo vaše nohy pedálujú, brušné a chrbtové svaly predstavujú pre ne systém opory. Najúčinnejším cvikom na brucho je klasický sed – ľah, na chrbtové svaly je dobré „predlžovanie“ chrbtice – ležte na bruchu, rukami sa zaprite o podlahu a pomaly ťahajte trup nahor. Nezabudnite, že chrbát musí ostať vystretý.
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