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While you can build your leg muscles to the point of bulge research has shown that improving your core strength could be just as important in improving your cycling stamina. To prevent those lower back aches and slowing corners it is essential to strengthen your core muscles to get the best out of your legs. By gaining stability in your abs and lower back you will help to eliminate unnecessary upper-body movement so that all your energy can be delivered in smooth pedal strokes Frank Clark Camo Jersey , which are essential when tackling the tough terrain of somewhere like <"http:www.1sw.orgexperiencecardinham-woods-cyc...t;>Cardinham Woods.

Cycling’s tripod position, which requires the saddle, pedals and handlebar to support your weight, relies on core strength Rees Odhiambo Camo Jersey , but unfortunately doesn’t help to build it. So if you’re ready to take your cycling to the next level why not try the following core-building routine as recommended by <"http:www.1sw.org">1 South West. It takes just 10 minutes and if performed three-to-four times a week could see you achieving your cycling goals. Love cycling and <"http:www.1sw.orgexperiencemountain-biking-sou...ot;>mountain biking in the UK and looking to improve your every pedal? Let’s get to work!

1. Plank
a. What it works and why: Transverse abdominals, upper and lower back. This will help to build strength and muscular endurance in your torso which will prevent reliance on the bike’s handlebars.
b. Lying on your stomach place your elbows at shoulder level with hands and forearms in front. Keeping feet together lift your hips off the floor, creating a straight line from shoulders to heels.
c. Hold for 30 seconds and rest for 15. Repeat 3 times.

2. Power Bridge
a. What it works and why: Hip flexors, glutes and lower back. This movement will stretch hip flexors and strengthen the link between your lower back and glutes.
b. Lie on back and place heels near glutes with arms at side. Squeezing your glutes raise your hips towards the ceiling to form a straight line from shoulders to knees and hold for 2 seconds before lowering your hips a couple of inches from floor before raising again.
c. Repeat movement continuously for 20 seconds before resting for 10 and repeat 3 times.

3. V-Sit
a. What it works and why: Transverse Jarran Reed Camo Jersey , abdominals and lower back. As with the plank this move will improve the core strength needed for when bent over the handlebars for hours.
b. Sitting on the floor lift your legs straight to form a 90 degree angle with your upper-body by extending your arms forward at shoulder height. Hold your abs tight. If you feel your hamstrings tightening bend your knees a little.
c. Hold the following move for 30 seconds, followed by 15 seconds rest. Repeat 3 times.



4. Scissor Kick
a. What it works and why: Transverse abdominals, hip flexors, inner and outer thighs. Improving these muscles which help you achieve hip Germain Ifedi Camo Jersey , knee and forefoot alignment, which will deliver an efficient pedal stoke.
b. Lie on your back with your legs straight and arms by your sides. Raise your shoulders off the floor as your raise your legs around 3-4 inches off floor and cross them over one another repeatedly, ‘scissor’ them.
c. Do exercise continuously for 20 seconds before resting for 10. Repeat 3 times

5. Transverse Plank
a. What it works and why: Transverse abdominals and obliques. By improving these muscles you will improve your saddle stability.
b. Lie on your side with your elbow under your shoulder placing your one leg on top of other and raise your free arm overhead. Lift your hips to create a straight line down your body then lower hips a few inches off floor before lifting again.
c. Repeat exercise for 20 seconds before switching sides. Repeat 3 times each side.

Thousands of young athletes will converge in Nanjing, -capital city of East China's -Jiangsu Province this week for the -second Youth Olympic Games (YOG) Tedric Thompson Camo Jersey , with many hoping to build toward a place at the 2016 Summer Games in Rio de Janeiro.


More than 3,700 competitors aged 15 to 18 are expected to participate in the tournament, which will start with a glittering opening ceremony on Saturday.


Among the athletes who won medals in the first Youth Olympic Games, in Singapore in 2010 Amara Darboh Camo Jersey , are swimmers Chad le Clos and Emma McKeon, and Chinese diver Qiu Bo.


That inaugural event was marred by scenes of empty seats at events despite fans -being told they were sold out, resulting in bizarre queues outside half-empty venues.


Chinese organizers said they had learned from the problems in Singapore, which also suffered a cost blowout after officials badly underestimated expenditure.


"We learnt from Singapore and downsized venues like hockey Nazair Jones Camo Jersey ," Games official Zhou Xiaoguang told China's Xinhua News Agency.


"We have also modified indoor volleyball to beach volleyball, so it will be easier for more people to watch."


Famed ceremony director Chen Weiya introduced his creative team to the international media in Nanjing on Thursday.


Chen said the opening ceremony would be filled with performances highlighting the culture, history and people of Nanjing and of China both past and present.


He said Saturday night's event would be delivered at one-tenth the cost of the opening ceremony at the 2008 Beijing Olympic Games and would involve one-third the number of performers - but it would lack nothing for originality and spectacle.


Golf and rugby will make their long-awaited return to the Olympic fold, after gaps of 110 and 90 years respectively Delano Hill Camo Jersey , in a 28-sport schedule which mirrors the roster in place for 2016.


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