Written By Susan Sivek | Translated By Elton Alves Ribeiro
Cycling builds cardiovascular fitness and muscle strength. Although it seems that riding a bike only works your legs, it can also involve your upper body and central muscles if you use good posture of cycling and stay alert with the muscles during your ride.
Cycling mainly works on your lower body. Over time, you will see greater gains in muscle strength and will gain tone to the lower part of your body by riding your bike regularly. Pedaling a bicycle involves your quadriceps, large muscles on your thighs, and slopes or using larger gears will require more effort from these muscles. The glutes are also involved when the pedals descend.
If you wear cycling shoes and pedals with a handle, you can also pull up the pedal during each turn. This upward movement works your tendons. Cycling also uses the calf muscles to continue the force generated by the quadriceps and tendons down, through the foot and toes, especially during the lower part of the course of the pedal when the foot is closer to the ground.
Arms And Shoulders
The upper body is not used extensively when cycling, which is why professional cyclists usually have incredibly sharp legs and strong but small upper parts. The arms and shoulders are mainly used to move the handlebar from side to side during climbing on steep slopes. Some strength in the arm, back and shoulder are still required for cycling, however, it is just necessary to make able to maintain good cycling posture for many miles during longer rides.
The Center, The Middle Part, The Nucleus
A good cycling posture also requires strong core muscles. Keeping in the correct position of the body for cycling involves using the central part of the body to keep the spine straight, shoulders down away from the ears and stomach slightly contracted. This body position is ergonomically ideal and will prevent fatigue and injury for many miles on the road and at the same time allowing maximum use of the leg and gluteal muscles.
Strategies For Cycling Strength
During your ride, direct your attention to these different muscles to feel how each of them are used during the cycling moves. Staying alert with your muscles will help you over time to properly wrap them around during cycling, to maintain the best posture and achieve strength. Spinning and bodybuilding classes at the gym are also great ways to build your strength for cycling, especially if you focus on the muscles mentioned here.Building the strength of the central part is especially important, not just for cycling, but for the demands of everyday life, so take extra time to work those muscles.