Sitting on the leg curl and extension machine, make sure your lower back is snug against the pad, grip the handles with both hands, let your knees hang naturally, and secure your feet under the footbar.
 As everyone knows, strong thighs are essential for cyclists, especially road racers! Think about Hugoland, who once got stuck in a wire mesh — that “strong leg†was something many riders dream of, right?
Start building those powerful legs today!
Demonstration and explanation by Song Hongquan, Fitness Coach at Shenzhen Red Cube Fitness Club
The seated leg curl and extension is an excellent way to target the quadriceps. According to Coach Song, this exercise not only helps shape the muscles but also improves the aesthetic look of your legs. It also enhances the strength and endurance of your leg muscles during cycling, allowing you to maintain powerful pedal strokes for longer periods.
Key Points to Remember:
1. Sit on the leg curl and extension machine, press your lower back against the pad, hold the handles, let your knees hang naturally, and hook your feet under the footbar.
Contract your quadriceps to lift the weight, stretch your calves, fully contract your quads at the top, hold for 1 second, then slowly lower the weight back down to the starting position.
3. Try lifting the weight twice and lowering it four times for better control and muscle engagement.
Seated calf raises can also be a great addition to your routine. In mountain biking, strong calves help you maintain balance when standing up on the pedals and shifting your weight. This makes your overall riding experience more stable and efficient.
Action essentials :
1. Sit on the machine, keep your heels flat and toes pointed upward as you lift, contracting your calf muscles.
2. When lowering, do so slowly, keeping your knees slightly bent and your feet naturally flexed.
Whether you're training for races or just looking to improve your fitness, focusing on leg strength will take your performance to the next level. Start now and feel the difference!
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