Bring in the New Year on a bike
Training Tips Get Into Winter Shape Fast
Top 5 Exercises To Get You There / By Ben Greenfield When you need to whip your body into winter sports shape, there’s no point doing single joint exercises such as biceps curls or calf raises. Instead, utilize full body exercises that incorporate multi-joint movement. Here are five exercises that fall into this category: 1. Clean and Jerk: Using a barbell or dumbbell, explosively lift the weight from the floor and up to your shoulders, while splitting your legs into a lunge.
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2. Deadlift to Press: Using a controlled motion, lift a barbell or dumbbells from the ground, then press overhead. Return to the starting position in a slow and controlled manner. 3. Squat-Thrust-Jumps: Squat down, kick your legs out behind you, kick your legs back up into a squat, then jump.
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5. Woodchopper: Begin by holding a medicine ball or dumbbell diagonally across your shoulder, then with relatively straight arms, chop across you body until the weight is outside the knee area. Perform 3-4 sets of the exercises above, using 8-12 repetitions and only enough weight to allow you to maintain good form. Videos of these exercises and more are available at www.pacificfit.net/ exercises.php. //
Ben Greenfield has a free fitness blog and podcast at www.bengreenfieldfitnesss.com.
Liza Mattana
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My friend Elissa nicknamed my bike the Rock—the perfect name for my Specialized HardRock. My bike is steady and dependable like a mountain. It’s always there for me, rain or shine. This winter my Rock has been parked, but usually it’s the cornerstone of my commuting and errand-running. Never have 10
4. Swing Squats: Holding a dumbbell or kettlebell, swing the weight with a straight arm halfway up, drop down into a squat, then explode and extend the weight above your head.
I had to worry about this bike being stolen or failing me. It’s the kind of bike that I can loan to people and know that they will love riding it because it’s easy to handle and comfy. My rock: you rule. //