In all sports, cycling and yoga complement each other, just like milk and coffee.
After cycling, the body’s muscle stretching and uneven force are easy to cause sprain or muscle tension, while yoga can alleviate these negative symptoms and even promote the improvement of cycling performance.
The following eight classic yoga movements are suitable for cyclists to practice after cycling.
They can make the body more relaxed, relieve tension, improve body flexibility and breathe more smoothly.
Hold each position for 30-60 seconds, or four complete and slow breathing times, and practice twice a week.
1.
Pigeon stretching this action aims to relieve the pain caused by hip fiber tear after cycling by stretching the hip.
1.
Put your right leg back and flat on the fitness blanket.
2.
Bend the left knee forward, and the tibia of the lower leg is parallel to the ground.
3.
After holding for 20 to 30 seconds, exchange your legs.
2.
The stretching method of riding friend’s lunge has a miraculous effect on relieving the tension of hip flexor after cycling.
1.
Bend the knee joint of the left leg (at 90 degrees) in front of the body, and place the knee joint of the right leg on the ground backward.
2.
Put your hands in front of you and support the ground with your palms down.
3.
After holding for 20 to 30 seconds, exchange your legs.
3.
Frog stretching 1 Spread your legs, toes outward, and put your hands together in front of you.
2.
Try to use the knee to get close to the elbow, and try to get the elbow close to the knee to stretch the muscles around the groin.
3.
Take 40 seconds as a group and repeat 2-3 groups.
4.
Pyramid stretching this action helps to relax the back and the whole leg.
It has obvious effect on relieving hamstring pain and running knee.
1.
Stand back and forth with your feet apart, put your hands in front of you, and make your palms contact with the sports blanket.
2.
Pull the whole body downward with the head.
Repeat in groups of 3-3 seconds.
5.
Leg compound stretching 1 The right leg moves forward in a lunge; The left leg is backward and the knee is on the ground.
2.
Grasp the left foot backward with your left hand and gently stretch it forward.
3.
After holding for 20 to 30 seconds, exchange your legs.
6.
Baby stretching this action can help us stretch the hip tissue, the inner groin, and massage the spine.
1.
Keep your back close to the fitness blanket and bend your legs close to your chest.
2.
Hold the soleplate of the feet with both hands and swing the body slightly to the left and right sides.
7.
Upward dog stretching this action is part of the basic yoga routine “sun worship”, which can help stretch the core muscles.
1.
Land your legs back and support your body with your hands.
2.
Straighten your waist and back as much as possible, and do not bow your head.
3.
Repeat in groups of 20 to 30 seconds, depending on your personal situation.
8.
Leg up this action can stretch the back of our thighs, trunk and neck, and accelerate the recovery after long-distance running.
1.
Lie flat on the ground with your hands straight on both sides of your body.
2.
Lift both legs at the same time and hold for 20-30 seconds.
3.
Repeat groups 2 to 3<.
