Spinning Bike

name which now features in many gyms in cities all over the world.  If you’re a cyclist who  fancies a change from endless miles on the road, Spinning offers one hour or so of intensive, varied cycling exercise.  For any other fitness enthusiasts it’s just as effective if you’re looking to improve your cardiovascular capacity.

Historically there has always been some suspicion among cyclists that Spinning involves a number of old style exercise bikes set up in a horseshoe shape in a fitness studio.  The horseshoe shape is correct but the bikes used are state-of-the-art devices.  The pedals are attached to a flywheel for adjustable difficulty and the sitting position accurately reflects that of a real bike.  Keen cyclists will be pleased to hear that clipless pedals are used if you feel more comfortable using them.

The man who is regarded as the innovator of Spinning is Johnny Goldberg, an endurance cyclist based in California in the 1980s.  He was looking for a realistic alternative to cycling outdoors after a close shave while cycling at night.  By 1989 he had developed his indoor bike to such an extent that he was able to open a Spinning studio in Santa Monica. Schwinn subsequently bought the franchise and the rest is history.

Much of the quality and usefulness of Spinning depends on the quality of the instructor.  You need someone at the front of the class who can motivate everyone while undertaking the exercise themselves and at the same time not getting out of breath.  Classes can be designed to simulate hill climbing, sprinting or a variety of other disciplines.  A version which is not spotted much anymore is where a big screen or projector is displayed at the front of the class and a rolling road vista runs out in front of you.

However you want to try it, Spinning is a worthwhile exercise for anyone – even those dyed-in-the-wool cyclists who may detest the idea of getting off the road.

So the task is to undertake a range of exercises which will help the development of the hamstring but which will also exercise those core muscles as well.

The Lunge

The Lunge is a great all-round leg exercise which can look deceptively easy but for a beginner can be a painful experience.  It’s a superb exercise for the front and backs of your thighs and your core muscles (hips and glutes).

The Lungs is essentially one big step forward until the front thigh is parallel to the floor (or as close as you can get).  Now bring the leg back to the starting position.  Repeat with the other leg and perform 10 reps with either leg.  As you get used to this exercise, you can make it harder by holding dumbbells in each hand.  If there’s is enough room where you’re exercising, you can actually walk the length of a hall and back again using the lunge technique.

Single-Leg Pedaling

Although it’s possible to do this on the road, it’s probably safer to try single leg riding on a turbo trainer or an exercise bike.  It’s a great exercise for the backs of your thighs.

Start by cycling normally until you’ve warmed up sufficiently and then, if you can, remove one foot from the pedal and rest it somewhere safe.  Now cycle with one leg for up to one minute before slowing down, reinserting your other foot in the clips and removing the first leg.  Repeat the exercise three of four times.

For aesthetic reasons you might want to avoid the disproportionate effect of big legs and a skinny upper body; it’s not going to look good on the beach.  For more beneficial reasons exercises which strengthen your core muscles can help your cycling performance.  In Part two we’ll go through some basic leg exercises but first we’ll take a look at some basic abdominal routines which will help in improving upper body strength and stability.

Abdominal Exercises

The basic crunch is an easy-looking exercise but the technique can be a little awkward to master.  Start flat on our back, then raise your knees and lift your shoulders at the same time, attempting to bring them together.  It is not necessary to return to the flat position each time, jut straighten your legs out and lower you back, but not quite to the floor.

The Crunch

The bicycle crunch is similar except you will be bringing together your right elbow and your left knee.  On the second rep bring your left elbow and your right knee together.  This exercise works the oblique muscles at the side rather than the more central abdominal muscles of the above exercise.

The plank is a very simple exercise – keeping your back straight, support your weight on the floor with your forearms and toes and retain that position for as long as you can.  Lasting for a minute is a good starting point.

The Plank

The sit-up is always a favourite; for a beginner it may help to hook your feet under something (or someone).  Keeping your back straight and your knees bent, raise your upper body towards your knees and then lower it again.  You don’t need to touch the floor every time.

The Sit Up

That’s it for the stomach – one session a week will help any cyclists improve their core strength.  Leg muscles next….

Part Two follows

This article is about the shoulder press machine, a device which looks not unlike the chest press machine (above) but which works a completely different set of muscles.  The machines can vary but are all a variation of the one in the picture.  The muscles worked when using the shoulder press machine are obviously your shoulders but also to a lesser extent your arms.  Using the proper technique will also involve your back and abdominals to a small extent.  Rather than pushing the weights forward from your body, the shoulder press exercise involves pushing the weights up from shoulder level.

The first thing to do is get the seating position correct; you should have your back straight against the upright pad and the grips should be a few inches above shoulder level – the elbows should have a 90° angle when you take the weight and start the exercise.  You can adjust the seat height to get this right.

Start with a small weight to judge how much you can lift but as with other introductory weight training techniques, you should be achieving 8 – 12 reps before exhaustion.  Once you’ve found the correct weight, begin the exercise by slowly lifting the weight until your arms are straight; now slowly lower the weight until you reach the starting position.

That’s all there is to it – it’s important to keep your back straight to avoid injury and also to keep the abdominals involved, improving your core strength while exercising your shoulders.

The Swing
The Get-Up
The Clean & Press
The Windmill
The Goblet Squat

The squat could be described as one of the building blocks of any weight training routine. It’s also one of those exercises which people tend to avoid, preferring instead to concentrate on big arms and a big chest.  A squat however will provide you with the core strength necessary to progress further with those more aesthetic exercises.

The Kettlebell Goblet Squat has the advantage of avoiding the need for a Smith machine and a long bar; you can do it at home.  Additionally, where a regular gym squat places the weight on the back and shoulders, a Goblet Squat requires use of the arms and in the process exercises the forearms and biceps as well.  As always, warm up first.

Technique

• Begin with your feet just wider than shoulder width and the Kettlebell on the floor between your legs.
• Now the squat starts so bend your knees, push your hips back and keep your back straight.  Lower yourself until you can grab the Kettlebell grip with both hands.
• Now stand up, bringing the weight up to your chest in a bicep curl.  This is where the Kettlebell will remain throughout the exercise.
• Now the reps begin so, keeping the weight in place, start the squat technique, bending the knees, pushing the hips backwards and keeping a straight back.  Don’t be tempted to lean forward – it may help to keep looking straight ahead as you perform your reps.
• Lower yourself as far as is comfortable then push upwards using your glutes and quads, minimising pressure on the knees.
• When you’ve performed the required reps, release the Kettlebell onto the floor on the downwards part of the squat.

Kettlebell Goblet Squat

The Swing
The Get-Up
The Clean & Press
The Windmill
The Goblet Squat

The Windmill

As with all Kettlebells exercises, the Windmill is one which can be a little risky if one dives straight in without warming up or perfecting the technique.  So, warm up satisfactorily and then spend some time making sure the techniques is correct by practising the Windmill with no weights. Even when you feel you are ready to use some weight, use a small one to begin with; this exercise works muscles which you may have forgotten you had if you are not a regular gym goer.

Muscles Worked

The focus is on the abdominals when you’re performing the Windmill but that’s not all – it also works your leg muscles (hamstring and glutes), your lower back and your arm muscles (shoulder and triceps).

Technique

• Begin by standing with you feet shoulder width apart with your toes pointing slightly outwards.
• One hand (let’s start with the left) should be holding the weight of your choice and this hand should now be lifted straight up towards the ceiling and the elbow locked out; your right hand should be hanging loosely by the other side.
• Make sure your balance is steady as this will be important in the next few moments.
• Now, the exercise begins by looking up at the weight and, keeping the arm straight, lean slowly over to the right side.
• Maintain your balance with your free hand on your leg and keep bending over from the hip, making sure your left leg is locked out.
• Ideally, and perhaps when you are more used to the exercise, the exercise should reach it’s target when your right hand can touch the ground.  Almost certainly, on your first go this won’t be possible so just reach as far is as comfortable.  It is Ok to bend your right knee as you get lower to the ground.
• On the return part of the exercise, bend your hips and use your legs and abdominal muscles to bring yourself back up to the starting position.

There are a couple of warnings associated with this exercise – firstly the weight spends some time directly above your head so use caution with the seize of the weight for obvious reasons.  Secondly, make sure you do not bend backwards at all, this can damage your back. Check out the video:

When you are completely comfortable with the technique, a variation of the Windmill is to use a weight in either hand.  This does add another level of difficulty to the exercise though so, again, use caution.

We are gradually building up the basics of Kettlebells exercises and you should be able to see by that they are an efficient alternative to regular weights routines.

The Swing
The Get-Up
The Clean & Press
The Windmill
The Goblet Squat

The Clean and Press

As with our previous kettlebell exercises, even though this is one of the more basic exercises it still involves no small amount of technique and it will be helpful to practice the exercise without any weight.  Once you’ve mastered the technique, move on to a light kettlebell to begin the exercise.  The technique takes it’s name of course from the standard weight lifting exercise and those who are familiar with that exercise should take to this one.

The starting position for the Clean and Press is similar to a squat position and it’s very important to keep your back straight.  Begin with your feet a little wider than shoulder width. The weight will be on the floor between your feet.  Now bend the knees and reach down to grab the handle, keeping your back straight.

Part One – The Clean

This is the first motion of the exercise and when we finish this part the weight will be at shoulder level.  Lift the kettlebell off the floor slowly then in one movement speed up and bring the weight vertically upwards to shoulder level.  At the same time use your hips and knees to aid the lift.  Keep the wrist straight during this section and you will find that the kettlebell will be touching the outside of your shoulder as prepare for Part Two: The Jerk.

Part Two – The Jerk

Now the aim is to continue the lift until your arm is outstretched towards the ceiling. This is accomplished by bending the knees slightly then driving the legs upwards, pushing the weight up at the same time until the kettlebell has reached the final position.

Part Three – The Return

The third and final part of the exercise is the safe return to the starting position for the kettlebell.  Again, make sure correct posture and technique is maintained and bend the knees slightly as you bring the weight back down to shoulder level.

Now continue the movement of the weight downwards, keeping the legs bent and lowering the weight towards the floor.  If you are finishing your set, place the kettlebell on the floor and recover.  If you are continuing the exercise, do not let the weight touch the floor but continue into the next rep in as fluid a motion as possible.

Begin with 5 reps on either side and build up number of lifts and weights gradually.

Although we have described the exercise in three separate sections, you can see from the video that, when completed properly, it’s completed in one fluid motion.  Now relax with some sizzling hot online action.

• The Swing
• The Get-Up
• The Clean & Press
• The Windmill
• The Goblet Squat

Be warned though, there are some dangers with this exercise as most of it required you to hold the weight above your head.  For this reason start with a light, manageable weight which you have no chance of dropping or even no weight at all.  Don’t forget to warm up. There’s a few steps to follow so it may take a few tries to get it right.

• Lie down on a soft, firm surface with your arms by your sides and the kettlebell within reach of your right hand.
• Grab the weight underhand in a curl position then do one curl until your forearm is pointing upwards and keep going until your arm is pointing straight upwards.
• Keeping your arm straight, raise your upper body to the left, supporting yourself on your left elbow.  The weight will shift across to the left slightly as you move.
• Now swap from your elbow to your hand, raising yourself at the same time, while also changing to a kneeling position – your right foot will be planted in front of you and your left knee on the ground.
• Now use your right leg to propel yourself into a standing position.
• As soon as you are standing, reverse the procedure by first kneeling with the left leg, then bending over to the left to support your upper body with your left hand.
• Move to your elbow then slowly lower yourself onto your back to the starting position. The starting position is when you are lying on your back and your arm is outstretched towards the ceiling.

A variation of this exercise is to start in the standing position with the arm pointing towards the ceiling, then work your way down to the lying posture (still keeping your arm straight), then returning to the standing position.

Start by performing five reps on one side and then swapping to the other.

Check out the instructional video below for a breakdown of the various stages of the exercise:

The Get Up in some ways is the best example of the versatility of Kettlebells.  In one extended movement and using only one weight, the user is able to provide a complete body exercise in a short period of time.  It’s practical for limited spaces making it ideal for home users with limited time.

Chest Exercises

Chest Press Machine

It’s a piece of machinery dedicated to exercising the user’s pectoral muscles while remaining in a seated position. It’s the equivalent of performing bench presses with free weights.

Read more here.

Pec Dec Machine

The Pec Dec machine also focuses on the chest muscles, specifically the pectorals and should not be confused with a Chest Press machine.  This exercise is the equivalent of a fly exercise with free weights.  The user sits to perform this exercise; some machines have handles to grip while others have pads on which to rest the forearms.

Pec Dec Machine

Arm Exercises

Curls Bench

A great piece of machinery for performing bicep curls although it more be more suited for experienced users.  Even on the lowest weight settings it can be a tough workout due to the isolation of the muscles involved.  It’s also known as a Preacher Bench.

Curls Bench

Shoulder Exercises

Shoulder Press

A shoulder press machine looks not unlike the chest press machine but a closer look will reveal that the hand grips are horizontal and begin at shoulder level, being pushed upwards in a vertical motion.  Excellent for beginners as the weights can be very low to begin with.  It’s the equivalent of a free weights shoulder press.

Leg Exercises

Leg Press

The leg press machine is ideal for those looking to for an all-round leg strengthening exercise.  The most common variant will have the user with his or her back supported on a flat service while the legs take the weight.  Most people can lift significant amounts on the leg press.

Leg Press Machine

Leg Extension

A seated leg exercise in which the user hooks the feet under the pads and bends the legs from the knee, lifting so the leg is almost straight to the hip.  Excellent for the quadriceps.

Leg Extension Machine

Leg Abduction/Adduction

A machine which some beginners can find uncomfortable; the user starts in a seated position and places their legs either side of the weighted pads.  The user then brings the legs together and releases, exercising the inner thighs and outer thighs.

Leg Abduction Machine

Leg Curl

The user lies on their front on this machine with the back of the ankles underneath the pads.  They can then lift the weight by bending the knee towards the buttocks.  This is a great exercise for the hamstrings and to a lesser extent the calf muscles.

Leg Curl

There are several basic Kettlebell exercises as follows; you may find others listed in various places but they tend to be variations on a theme.

The Swing

The Get Up

The Clean & Press

The Windmill

The Goblet Squat.

The Swing

An an all round exercise there are not many better then a Kettlebell Swing.  In terms of muscles worked it great for the glutes, back & shoulders, hamstrings and abdominals as well as being a cardio workout.  Think of it as a squat with additional benefits.

After you’ve warmed up, start by grabbing the Kettlebell with both hands and let it hang in front of you.  Keep your back straight, your head up and your feet slightly wider then shoulder width apart, then bend your knees and lower the weight as low as is comfortable.

Now push the weight back between your legs slightly and bring it forward as you stand up straight, pushing your hip forward to propel the weight.  Without any force from the arms, the weight should swing up, peaking horizontally.  As the weight drops, bend the knees once more and the Kettlebell will return to the starting position.  You are now in a position to begin the next repetition.

It’s a good idea for beginners to use the lightest possible weight to practise the technique before launching in to the exercise, especially if you’re a newcomer to Kettlebells.  Check out the video below for a Kettlebell Swing guide.