Posted on 21.12.2020 by admin

Breakable

26th pictures

Breakable

1/26
Endurance 1.) The climber uses all of your muscles. The exerciser is in an upright position. The hands should best grip the comb grip and not cramp.

Breakable

2/26
Endurance 2.) The hand crank ergometer (standing or sitting) loosens and strengthens the shoulder girdle. The torso must remain stable even with rapid turning movements.

Breakable

3/26
Coordination 1.) When balancing on the rope, every shift in weight must be compensated for immediately. Looking ahead works wonders.

Breakable

4/26
Coordination 2.) The one-legged stance on a moving platform in combination with throwing exercises is a challenge for advanced users.

Breakable

5/26
Coordination 3.) The rope pull exercise on unstable ground allows the nervous system to run at full speed and at the same time ensures a strong activation of the muscles responsible for stabilization.

Breakable

6/26
Strength training 1 a) Training with the cervical spine trainer is movement training for the cervical spine. The posture-stabilizing muscles in the neck and chest area are trained. The head cushion must lie in the middle of the back of the head.

Breakable

7/26
Strength training 1 b) The head is moved back and forth in a horizontal movement. The end position of the head is the “long neck” with a slight double chin. The head is not tilted backwards, there is no nodding movement.

Breakable

8/26
Strength training 2 a) The back press trains the upper back muscles. The muscles trained here prevent the hunchback posture often observed in motorcyclists.

Breakable

9/26
Strength training 2 b) The arms are moved back against the padding. The shoulder blades are brought together at the back. Keep your shoulders down during the exercise.

Breakable

10/26
Strength training 3.) The external rotation on the cable train exercises the rotator cuff of the shoulder. It helps avoid arching shoulders.

Breakable

11/26
The upper arm lies close, the forearm is angled at 90 degrees and pulls outwards from the center.

Breakable

12/26
Strength training 4.) The arm extension on the pulling device trains the triceps. The upper arms lie against the body, the forearms are stretched downwards.

Breakable

13/26
The elbows remain on the sides of the body, the shoulders are at the back and the chest is upright.

Breakable

14/26
Strength training 5.) The back extensor: From the hanging position, the spine is rolled up vertebra by vertebra into the horizontal.

Breakable

15/26
Activated abdominal muscles stabilize the lumbar spine and avoid a hollow back.

Breakable

16/26
Strength training 6.) The lateral torso raise is an important exercise for stabilizing posture and trains the lateral abdominal muscles very effectively. Important: The person exercising lies exactly on their side. In the starting position, the body forms a straight line from the feet to the head end.

Breakable

17/26
The upper body is angled up and brought back into a straight line.

Breakable

18/26
Strength training 7.) With the Dr. Wolff Spine simulates trunk loads that arise when the bike tilts. Promotes body awareness.

Breakable

19/26
Strength training 8.) To train the forearm muscles, the forearm is placed on a support or on the thigh. The dumbbell is gripped from above. The wrist is bent downwards in the starting position and is stretched upwards during the exercise.
9.) The gripping muscles can be trained with “spring grip dumbbells”, which are available in sports shops.

Breakable

20/26
Strength training 10.) The arm adduction puts pressure on the handlebars: The arm spread at shoulder height is pulled towards the body.

Breakable

21/26
Keep the elbow joint slightly bent, the shoulders down.

Breakable

22/26
Strength training 11.) Dynamic one-legged stance with dumbbells: In “Handlebar position” and a slight squat, the body’s center of gravity is permanently and playfully shifted.

Breakable

23/26
Strength training 12.) When doing push-ups with an exercise ball, the lower legs are on the ball. The arms are bent from extension until the shoulders are level with the elbows and extended again. Don’t sag.

Breakable

24/26
Strength training 13.) When doing a side kick with a medicine ball, you lie sideways on the mat. The lower legs lie on top of each other on the ball. The upper body rests on the forearm, the body tension must prevent the hips from sagging.

Breakable

25/26
Strength training 14 a) In the case of the bridge with the medicine ball, lie back left on the mat. The lower legs lie on the ball, the hands next to the body. The body forms a straight line.

Breakable

26/26
14 b) As an additional exercise, one leg can be raised in a stretched position. Do not let the pelvis bend down on one side.

counselor

Driving experience & Driving tips

Fitness training for motorcyclists

Fitness training for motorcyclists
Use the winter

Those who are physically fit on the motorcycle can enjoy the dynamics more, make fewer mistakes, tire more slowly and are less prone to injury in the event of a fall. With expert help, MOTORRAD shows what an effective performance cure in winter can look like.

Markus Biebricher

December 09, 2019

The motorcycle is in hibernation. But what about us, the drivers? Do nothing for the body in winter? Do you eat and drink lavishly over Christmas? Experience and reflexes will fix it? Nothing there. It is our duty, also the upper part of the machine, to bring the people into shape. Of course, there cannot be a standard fitness program that is equally suitable for every type of motorcyclist. Drivers and machines are far too different. Nevertheless, we want to try to provide a wide range of riders with basic exercises that will help you to be more body conscious and make you ride your motorcycle more relaxed and safer.

Buy complete article

Fitness training for motorcyclists
Use the winter

7 pages) as PDF

€ 2.00

Buy now

Gym is ideal

A fitness studio with its variety of training options is ideal for this. We explain what a training course there could look like that targets the needs of a touring or frequent driver. Every activity should be initiated with a warm-up phase, after which exercises for body coordination can be carried out, extremely important in the border area or when stop-and-go in the field. Then strength training helps to reduce typical motorcyclist postural damage through targeted muscle building or to support the parts of the body that are particularly stressed when driving.

The following endurance training strengthens our cardiovascular system, ensures longer concentration and sustained physical performance. At the beginning, a detailed cardiovascular test on a suitable device should provide the basic data for the intensity of an effective endurance training.

Main elements of the training:

The basic elements of touring driver training are the warm-up phase and endurance training. Both training sections run on the same equipment. Body coordination is trained on unstable surfaces. The focus is on training balance and body awareness. Strength training forms the third pillar of training. It counteracts incorrect posture and strengthens the body parts that are heavily stressed when driving.

Endurance training for motorcyclists

<!– ESI FOR ads.BannerGallery / irelements / esielement / eyJwYWdlIjoiL3N0YXJ0c2VpdGUvIiwibGF5b3V0IjoiYXJ0aWNsZSIsImVsZW1lbnQiOiJhZHMuQmFubmVyR2FsbGVyeSIsImlyQ29uZmlnIjoiMTQ3MDcyNTUiLCJwYXJhbXMiOnt9LCJpc01vYmlsZSI6ZmFsc2V9 –> <!– CACHEABLE –>&# 34;,&# 34; rectangle&# 34 ;: “<!–# include virtual = \&# 34 / irelements / esielement / eyJwYWdlIjoiL3N0YXJ0c2VpdGUvIiwibGF5b3V0IjoiYXJ0aWNsZSIsImVsZW1lbnQiOiJhZHMuUmVjdGFuZ2xlR2FsbGVyeSIsImlyQ29uZmlnIjoiMTQ3MDcyNTUiLCJwYXJhbXMiOnt9LCJpc01vYmlsZSI6ZmFsc2V9 \&# 34; –> <!– ESI FOR ads.RectangleGallery / irelements / esielement / eyJwYWdlIjoiL3N0YXJ0c2VpdGUvIiwibGF5b3V0IjoiYXJ0aWNsZSIsImVsZW1lbnQiOiJhZHMuUmVjdGFuZ2xlR2FsbGVyeSIsImlyQ29uZmlnIjoiMTQ3MDcyNTUiLCJwYXJhbXMiOnt9LCJpc01vYmlsZSI6ZmFsc2V9 –> <!– CACHEABLE –>&# 34;,&# 34; sky&# 34 ;: “<!–# include virtual = \&# 34 / irelements / esielement / eyJwYWdlIjoiL3N0YXJ0c2VpdGUvIiwibGF5b3V0IjoiYXJ0aWNsZSIsImVsZW1lbnQiOiJhZHMuU2t5R2FsbGVyeSIsImlyQ29uZmlnIjoiMTQ3MDcyNTUiLCJwYXJhbXMiOnt9LCJpc01vYmlsZSI6ZmFsc2V9 \&# 34; –> <!– ESI FOR ads.SkyGallery / irelements / esielement / eyJwYWdlIjoiL3N0YXJ0c2VpdGUvIiwibGF5b3V0IjoiYXJ0aWNsZSIsImVsZW1lbnQiOiJhZHMuU2t5R2FsbGVyeSIsImlyQ29uZmlnIjoiMTQ3MDcyNTUiLCJwYXJhbXMiOnt9LCJpc01vYmlsZSI6ZmFsc2V9 –> <!– CACHEABLE –>&# 34;}}” ga-track-vis =”article.gallery.inline.vis” class =”v-A_-article__inline-container”>

Breakable

26th pictures

Images: fitness training for motorcyclists

go to Article
To home page

Breakable

Photo: Biebricher

Breakable

Photo: Biebricher

Breakable

Photo: Biebricher

Breakable

Photo: Biebricher

Breakable

1/26

At the beginning of the training there is the warm-up phase, at the end there is the endurance training. Ten minutes to warm up is enough. Most fitness studios have various cardio machines that can be used for both warm-up and cardio training. The warm-up should be easy, the exerciser must not tire.

Motorcyclists should prefer equipment in an upright posture. Climbers, cross trainers or hand crank ergometers that can be used standing up are ideal. During endurance training, the cardiovascular system should be brought to the pulse rate that the trainer has calculated for this purpose. Many studios also offer endurance training in the form of courses, such as spinning. It goes without saying that every training session should end with a relaxed cool-down phase.

Coordination training for motorcyclists

Breakable

26th pictures

Images: fitness training for motorcyclists

go to Article
To home page

Breakable

Photo: Biebricher

Breakable

Photo: Biebricher

Breakable

Photo: Biebricher

Breakable

Photo: Biebricher

Breakable

1/26

Body coordination training, which is extremely important for safe motorcycling, includes all components of movement control. The better a movement can be coordinated, the less effort it requires. In driving practice, improved coordination for the motorcyclist means: the reactions become faster, movements are more precise, fatigue occurs later, there is less muscular tension, the risk of accidents is reduced. Training on unstable surfaces improves coordination because the body has to fight for balance. There are reflexively controlled compensatory movements that challenge and train our nervous system.

Such training is called “proprioceptive training” in physiotherapy. The proprioceptors are locomotor organs that are embedded in joints, tendons, ligaments and muscles. They provide information about the state of tension in the muscles and the position of the joints, and they regulate the interaction of all organs involved in a movement at lightning speed.

Strength training for motorcyclists

Breakable

26th pictures

Images: fitness training for motorcyclists

go to Article
To home page

Breakable

Photo: Biebricher

Breakable

Photo: Biebricher

Breakable

Photo: Biebricher

Breakable

Photo: Biebricher

Breakable

1/26

Effective strength training aims to build the general muscle corset. This protects against falls because it can absorb loads to a certain extent. Strength training should also strengthen those muscles that counteract typical motorcyclist postural errors. In addition, muscles have to be built up in places where particular loads arise when driving. These include the forearm muscles, which move and stabilize the wrist, as well as the gripping muscles of the fingers. In a sporty, forward leaning posture, the arm extensors are permanently stressed, hard braking maneuvers give them the rest. Chest and oblique abdominal muscles are always challenged when a lot of cornering is on the program. Some studios offer computer-controlled strength testing of various muscle groups, which reveals weaknesses and strengths and can optimize the training plan.

Medicine ball as an unstable base

With increasing fitness, exercises can be built into the training plan that require a higher level of basic strength and the ability to stabilize. By providing traditional strength exercises with an unstable surface, these exercises receive all the advantages of the proprioceptive training already mentioned. In addition to the muscles, which are in the foreground in the respective exercise, the entire core muscles and coordination are intensively trained. In our exercise examples, the exercise ball and medicine ball serve as an unstable surface.

Conclusion

Let’s not kid ourselves: the majority of motorcyclists sit in an unhealthy position on the bike. Problem number one is the head, which is carried far too far in front of the body’s center of gravity. Drivers of all types of motorcycle stretch their heads forward like a bird. Problem number two is the shoulders that are pulled up too often. A phenomenon that can be observed from cruiser to super sports driver. The shoulders are rotated inward, that is, tilted too far forward and up. Especially on longer journeys, every driver can observe an increasing hunchback, which causes the chest to collapse and the stomach to bulge out. These posture errors make safe, relaxed, healthy and confident long-distance driving more difficult. Our exercises help you look better on the bike for your own benefit.

Fitness training for motorcyclists

Photo: Biebricher 4th pictures Breakable 1/4 Also possible without an exercise ball: with your back straight, bend your arms out of extension and push…
Motorcycle fitness tips

mps photo studio 26th pictures Breakable 1/26 Endurance 1.) The climber uses all of your muscles. The exerciser is in an upright position. The hands…
Mental training for motorcyclists

SYSTEM counselor Driving experience & Driving tips Mental training for motorcyclists Mental training for motorcyclists It’s all a matter of the head?…
15 fitness exercises for motorcyclists to take at home

Women’s Health (Florian Bison) / Men’s Health (Christina Korte / Sudwest Verlag) 15th pictures Men’s Health / David Pearce 1/15 Stair steps – training…
Service: Fit for the racetrack with the horsepower fitness tips

Seitz 14th pictures bird 1/14 …Flexibility in the leg area. Especially in street sports when hanging-off is indispensable. 2snap 2/14 Those who train…
Motorcycle driving training

Nicolas Streblow counselor Driving experience & Driving tips Motorcycle driving training Motorcycle driving training, videos, links From theory to…
Spain plans to have gloves for motorcyclists

Uli Baumann counselor traffic & business Spain plans to have gloves for motorcyclists Spanish Ministry of Transport takes action Glove compulsory planned…
Personal protective equipment for motorcyclists – advice

Image: Manufacturer clothing Personal protective equipment for motorcyclists – advice Buying advice: personal protective equipment for bikers This should…
Comparative test of back protectors, protector vests and protector shirts for motorcyclists

Dentges 29 pictures mps photo studio 1/29 Alpinestars Nucleon KR-1 (MOTORRAD test winner). mps photo studio 2/29 BMW back protector. mps photo studio…
Protective equipment for motorcyclists

manufacturer clothing Protective equipment for motorcyclists Protective equipment for motorcyclists Protectors, airbags, scarves Motorcycles ride well…

Mayanja Moses on Bodawerk E-Boda – Electromobility in Uganda
Please bodawerk why are you keeping the price of your EV150 a secret? We find them in wattu. Don't you…
SEO on Learning to tilt with MotoTrainer
I want to buy your machine one set in my motor cycle cafe of Korea. Please send me more info.
Wannabe Pioneer on Youngtimer test: Kawasaki GPX 600 R
Awesome written review. Restored and drove my ‘94 for 30k km in four years, loads of fun on and off…
Jan Caers on Test CF Moto 650 MT
I own an mt from November last year and I mounted a centerstand from alie express.
Kelvin Hitchings on The Green Falcon by Banatti (2018)
I simply wanted to write down a quick word to say thanks to you for those wonderful tips and hints…

Mayanja Moses on Bodawerk E-Boda – Electromobility in Uganda
Please bodawerk why are you keeping the price of your EV150 a secret? We find them in wattu. Don't you…
SEO on Learning to tilt with MotoTrainer
I want to buy your machine one set in my motor cycle cafe of Korea. Please send me more info.
Wannabe Pioneer on Youngtimer test: Kawasaki GPX 600 R
Awesome written review. Restored and drove my ‘94 for 30k km in four years, loads of fun on and off…
Jan Caers on Test CF Moto 650 MT
I own an mt from November last year and I mounted a centerstand from alie express.
Kelvin Hitchings on The Green Falcon by Banatti (2018)
I simply wanted to write down a quick word to say thanks to you for those wonderful tips and hints…
Katumiizi Bob santos on Yamaha XJ6 600 Naked 2010
Good looking.how much is one in red
Eli Richardson on The 3-wheel scooter: the advantages and disadvantages
Recently, my grandfather got news from his doctor, and its looks like he needs to be more careful to avoid…
Dan on Yamaha YZF-R1 gearbox
hi will and 06 model R1 gearbox fit a 02 model R1, PLS
yea on Michelin tire generation comparison – Pilot Power 2CT, Road 5, Power RS
who wrote this, ai or a really dumb human?
Jimmy on BF Racing TireX – wheel mounting device tried out
hi, where can I buy the bf racing tire x. I'm in USA thanks

Fitness training for motorcyclists

Table of contents

Fitness training for motorcyclists