How to Do
The heavy mountain biking should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the eeavy mountain biking.
Beginning
If you can't keep your trunk stable while standing, drop to your knees to finish the exercise. A lighter or heavier dumbbell might also be used.
Movement
1. Start in a plank position with your hands on dumbbells and your feet spread wide.
2. Bring the dumbbell up to your rib cage by rowing one elbow back.
3. Rep with the dumbbell on the ground.
4. Maintain a plank position by maintaining your body straight from head to toe throughout the workout. Keep your chin slightly tucked and your eyes on the ground front of you to properly utilize your neck muscles.
5. Perform 10 reps on each arm.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
