Motorcycle fitness tips

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Motorcycle fitness tips
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Motorcycle fitness tips

Motorcycle fitness tips

Motorcycle fitness tips

Motorcycle fitness tips

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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.

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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.

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

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

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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.

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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.

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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.

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

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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.

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

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

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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.

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

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

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

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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.

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

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

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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.

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

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Keep the elbow joint slightly bent, the shoulders down.

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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.

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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.

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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.

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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.

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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.

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Motorcycle fitness tips

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Fit for the new motorcycle season

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Cycling is good. Dumbbell training too. In contrast, doing nothing is bad. Only those who are physically and mentally fit can fully start the new season. We tell you what you should do for it – and what better not.

Volkmar Jacob

03/10/2015

The same game every spring: A look at the scales and in the mirror mercilessly reveals the winter fat on the ribs. The cold season is to blame. The mix of little urge to move and increased desire for carbohydrate-rich and thus high-energy food made the hip gold swell. In addition, evolution urges us in winter to store fat as an energy store.

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Motorcycle fitness tips

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If this is not the case for you: Congratulations! Then you are most likely very disciplined, you train hard and you are always full of juice. You don’t need to read any further. For everyone else, we have a few tips on how to get going on time for the start of the season. Because sporty motorcycling also requires a certain level of performance. Without it, you may end up off-screen when you are sleeping, whether on the racetrack or on the country road. “Most amateur athletes exaggerate when training,” says Pascal “Ecke” Eckhardt. As a former IDM pilot and fitness guru, the PS auxiliary drifter knows what he’s talking about.

Not much help? Not with the heart rate!

“Many train with a heart rate that is too high, and because they neither lose weight nor gain stamina, they soon get tired of giving up and give up.” At this point, relevant advisors are happy to give generalized tips for the ideal heart rate, such as this: Maximum heart rate minus X percent in exercise Y. “It’s all nonsense,” growls Corner. “The ideal pulse is very individual, there are no rules of thumb.” But how do you determine the perfect heart rate? Two methods are common: lactate and breath measurement.

The lactate value is an indicator of a lack of oxygen supply to the muscles during great physical exertion. The higher the value, the more the nerve endings are irritated, resulting in pain. In addition, the ability to coordinate suffers, an essential quality for shooting. In addition, the pH value of the body drops, which leads to over-acidification. Professional sports institutes determine the lactate by drawing blood several times during increasing physical exertion and create a training plan based on the values.

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Spiroergometry is simple and very accurate

Breathing measurement, the technical term spiroergometry, works more easily and also very precisely. The method, which is in principle ancient, experienced a revival a few years ago thanks to modern measuring devices. Various parameters are determined during inhalation and exhalation, such as the carbon dioxide content. They give clues about fat and carbohydrate burning.

The method also shows the calorie consumption at rest and during exercise. On the basis of the results, professionals develop a nutrition and training plan depending on the goal. Spiroergometry is offered by good fitness studios for manageable costs (depending on the scope around 80 euros).

Strength and endurance are sports drivers’ favorites

With this information, the sports driver can finally get started. But what do you train? Perseverance is very important. Because the equation applies: condition = concentration. If you are not fit, mistakes can happen after a short time, bang! The best way to train endurance is jogging or cycling. Too lazy? We know that very well! But training with the right pulse is less strenuous than you might think. In addition, with increasing success, the inner weaker self withdraws further and further and the happiness hormones dance Cha-Cha-Cha. The same applies to strength training. Muscles are important because riding a motorcycle uses many muscle groups.

There are valuable exercises on the next page. At this point, a big thank you to our colleagues at the men’s magazine Men’s Health. They provided the descriptions for the exercises. In addition to this proven training, there is also a new method: TRX. Put simply, it is a training device that consists of a durable, length-adjustable strap with straps at the ends. Simply hang it on a wall hook, the door or anywhere else, done. The TRX uses your own body weight for a wide variety of exercises. Connoisseurs swear by it because it trains many muscles at the same time. But in the end it comes down to doing something at all. Then fitness increases and with it the speed. In addition, the nasty bacon is finally disappearing from the ribs.

Fitness exercises for motorcyclists


Motorcycle fitness tips


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As an alternative to dumbbell training, exercises with TRX are also suitable. A length-adjustable belt with holding loops is used, which uses your own body weight.

Bent sideways raise

This exercise strengthens the back of the shoulders in particular. Sit on a weight bench or other convenient seat with a dumbbell in each hand. Bend your upper body forward from your hips. The palms of the hands point towards each other. Slowly (!) Pull both arms outwards to shoulder height. Pay attention to a clean execution.

Dips on the bench

Dips mainly work the triceps and chest. Support your back on a bench with the backs of your hands facing your body. Put your feet forward until your legs and torso are in a straight line. Bend your elbows until your upper arms are roughly level. Lower your buttocks in the process.

Shoulder press with dumbbell

The shoulder press trains the entire shoulder area, which is one of the most important muscle groups for sporty motorcycling. Stand shoulder width apart and bend your knees slightly. Hold a dumbbell close to your shoulder with each hand. The palms of the hands point towards each other, the elbows slightly forward and down. Push the dumbbells straight up until your arms are straight.

One-armed triceps stretching

This work-out strengthens the triceps in particular. Stand upright and shoulder width apart. Hold a dumbbell in the hammer grip in your left hand. Hold the dumbbell above your head with your arm straight. The right hand supports the left elbow. Without moving your upper arm, bend your elbow and lower the dumbbell behind your head until your forearm is roughly parallel to the floor. Switch arms in the next sentence.

Right nutrition


Motorcycle fitness tips


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Sporty driving is demanding. The right diet is also very important.

Reading material about nutrition is like dust on the tarpaulin after a long winter. In addition, a new feeding pig is driven through the village every day, orientation impossible. But there are some things that are a fact of life, especially when it comes to sporty gasping. Anyone who wants to achieve personal top performance with a full place is guaranteed to fail. Ideally, there should be at least two hours between a long meal and happy filing. The type of feed is also important.

Roast pork with dumplings and sauce draws the energy from the brain into the digestive organs, goodbye concentration, bye reflexes. In general: eat high-carbohydrate food such as whole grain bread or (high-quality) muesli for breakfast, plus fruit. At lunchtime, light meals such as fish or poultry are perfect, with rice and vegetables as side dishes. If you’re feeling hungry, there is again fruit or wholesome muesli bars. And never forget to drink, it should be at least three liters a day. Juice spritzers bring stressed bodies back on their toes.

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