triathlete women

Each triathlete women should be aware of the train the "core" muscles and how to properly, they produce more electricity more efficiently to the cycle of a triathlon.
I often hear about the training of the muscles of the center for most sports, which refer in general, the muscles that stabilize the lumbar spine and pelvis, are front and rear. Research has shown a clear relationship between the mechanics of the machine and the stability of the trunk muscles.
If your core is weak and the pool is not properly aligned and stabilized so do not maintain the natural curvature of the spine, you will not be able to maximize it produces electricity, the use of the most important muscles for cycling.
No matter how much or how good your legs for triathlon training, if you are not maximizing your performance, because the pelvis is not aligned properly due to the center of the huge trunk of a long cycling event to suffer fatigue, the results especially your core business muscles need to be taken during the bath and strokes.
So, as a woman triathlete can ensure that your core muscles are trained and ready to go in triathlon bike?
Many trainers will tell you to do too many sit-ups, and during the big crunch exercise is not the answer to this specific problem. For a woman cyclist abs to increase the stability of the pelvis enough, what is needed.
If you drive a bike, your back is not supported, on the other hand, if you do crunch on the floor, and this is the fundamental problem that cracks only as one of the most important training data.
Here are three exercises that every woman triathlete to help stabilize the pelvis and increases the overall strength of the muscles and thus their basic skills to win their performance and enhance overall pace cycling.
1st increased.
This first exercise is done without his bike. You should do is to increase at different speeds and then start slowly when he suspended from them to build a speed close to the cadence of his bike stopped.
Start at the position, as if some push-ups. Slowly bring your right knee toward your left elbow and back, and then bring back the left knee and right elbow.
You must make sure that you lock your arms at the elbows so that they do not bend, and be sure to take a deep breath and hold your stomach all the time, and that you are your hips kept low to the ground. So we start slowly and accelerate, if you get the technique as necessary.
2 turns of the body.
This exercise requires you to use a cable machine, which leads a resistance to your routine, it is very important to train your core muscles properly.
Start by gripping the cable system with a single grip with both hands, as if embraced in the system tray of mangoes.
Start with the cable length just above the left shoulder, with arms outstretched. Pull the cable without bending your arms from left shoulder to right hip of his past, but how you take it, rotate your torso to the right oblique muscles laterally more work.
Thu 15 repetitions with low weight, then do the same for the other side. The right way is important to remember, this is a workout for the upper body, no arms, so be sure that the muscles work well. For 3 sets.
That may be an odd perception for cycling, but it takes a little resistance in his training cycle to replace the natural resistance against the bike. This exercise is a two for one, as it ideal for swimming is on his hip rotation work.
Energy transfer from the core to the underside of the body requires energy and power, and this exercise will help you through the accumulation of fatigue come from the friction of the road and get through his career.
3rd Rock stomach
This is an exercise that actually includes the use of bicycles, you can outdoors or an indoor climber.
Find a fairly large hill, and then drive while standing. While visualizing the execution of his knees and breathed deeply from the abdomen to try and, as the Hard Rock. You should feel the abdominal muscles contract every time you need one knee over the top tube of the bike, you keep your core muscles and to focus not on "Bounce" on the handlebars, and if you do.
It will take some time before we see an improvement on the bike with these exercises, but you should see first, but results in less than 6 weeks, when it twice a week during the year.
Building a stronger core is to increase the transfer of power to the lower regions of the body, your body type has a natural support and also support the neck, back and shoulders during the rest periods.
Do not do these exercises in less than two days before the competition, because they're tired and you also view a wound in a race that we do not want to end up, it is.