Cycling as a workout has many benefits on transforming the body. From both speed and strength perspectives, cycling helps to build up muscle structure while targets cardiovascular endurance.
You may think cycling primarily targets the lower body muscle but it builds your upper body muscles as well. Cycling has plenty of health benefits such as fat loss, heart, and lung function improvements, it is both a great calorie burner and muscle builder.
Once you are familiar with the muscle cycling build, you may incorporate targeted exercises to improve your performance during your rides.
But here are the most obvious muscle groups that are targeted, used, and toned during cycling workouts;
1. Hamstring & Quads
Cycling is a great workout for the hamstring which locates the back of the thighs and the quadriceps which is the front of the legs. Together, the muscles work in conjunction to power your pedaling.
Specifically, the hamstrings give the knee the ability to bend for the pedals to be pumped, while the quadriceps work the most during cycling and it is essential to help remain strong and sturdy on the bike.
Thus, it is important to strengthen both muscle groups to ensure muscular balance and promote cycling efficiency and reduce potential injury when you ride.
Image via : livehealthy
2. Calves
Yes, calves muscle is one of the main muscle groups that help you pedal when cycling. Also known as soleus and gastrocnemius, the soleus helps to lift the heel and gastrocnemius is the prominent part of the calf that allows riders to go.
Cycling will help to tone and strengthen your calf muscle, also adding strength training, will make it easier to pedal for a longer duration. It can help to prevent injuries such as shin splints.
Image via : bumsonthesaddle
3. Glutes
Next, cycling targets the gluteal muscles, known as the buttocks. There are three muscles in the gluteal group that includes the gluteus maximus, the gluteus medius, and the gluteus minimus. Together it makes up the buttocks, and it is essential when cycling.
The glutes muscles work in unison with the hips in order to rotate the thighs during any motion in the body. For example, every time you stand up and cycle, your glutes help to power the movement.
Biking regularly will tone and strengthen your glute muscle and it will be the most noticeable muscle.
Image via : betterme
4. Arms & Shoulder
Finally, cycling also helps to strengthen your upper body. The most common areas are the biceps, triceps, and shoulders.
The reason being, cyclists constantly change position while riding, such as standing, leaning forward, or ducking on trails. Hence, these shifts of body movements place pressure on the upper body allowing the muscle to be toned and strengthened over a while.
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