For the triathletes in the winter, it is the best time to find out what is missing. To make full use of it, “black†is trained for 2 months, and returning to spring is the king. The biggest heart disease for many iron people is swimming, but cycling and running can't be neglected. After all, they have to rely on both. According to the paintings and scoops, today we will introduce to you a few tips for strengthening the strength training for cycling. Training method: lying on a bench, feet on the ground, two hands each with a dumbbell. The right hand holds the dumbbell in the same position. The left hand quickly lifts the dumbbell upwards until the arm is fully extended, and then slowly resumes the initial position. Then change your right hand to do the same action. During this process, the core and leg muscles exert force to keep the body in balance. Training method: Set a stance, take two dumbbells out of the palms of your hands and keep them shoulder-to-shoulder. Then bend your knees until the thighs are parallel to the ground. After standing up, lift the dumbbell with both hands, straighten the arm, and then resume the initial posture. Training method: The barbell is placed in front of the body, the knees are slightly bent, and the barbells are bent over and the distance between the hands is the same as the width of the shoulders. The knees are slightly bent, but the back and arms must be straight. Pull the barbell up onto the lower leg. The arm is still vertically down and slowly put the barbell on the ground. Familie doll has a blank face,you can draw eyes,lips,nose,eyebrows on the face and you can sew according to your drawing.You can also send us the picture of your drawing and we can sew for you.It likes a mystery box,you don't know what it is until you recieve Familie doll. New Toys,New Toy Doll,New Barbies Toy,New Doll Set Nantong Einsame Familie Toy Technology Co.,Ltd , https://www.nteinsamefamilies.com
Dumbbell alternate chest push target muscles: pectoral muscle, triceps, deltoid muscle, rotating muscle group, abdominal muscle.
Number of trainings: 3 arms per arm, 8 times in each group, followed by 2 minutes of rest before continuing training. 
Dumbbells squat target muscles: quadriceps, gluteus maximus, deltoids, biceps, triceps, adductors.
Training times: Do 3 groups of 6 each and take a rest for 2 minutes after finishing one group. 
Inverse sit-ups target muscles: rectus abdominis, transversus abdominis, abdominal obliques Training times: Do 3 groups of 20 each and take 2 minutes between each group. 
Training method: lying on a mat, hands on the sides of the body, palms down against the ground. Raise your left leg and bend your knee 90°. The calf is parallel to the floor. This is the initial posture. Then force the core area, let the knee close to the chest, while keeping the right leg bent. The lower back no longer touches the mat. Then resume the original posture.
One-handed dumbbells draw sideways target muscles: latissimus dorsi, triceps, trapezius, and biceps.
Training times: 3 groups on each side, 8 times in each group, with 2 minutes rest between each group. 
Training method: Hold a dumbbell in your right hand, place your right leg on the ground, and place your left leg on a bench. Support your body with your left hand and keep your back straight. Then pull up with your right hand. After doing a group, do the same for the other side.
The barbell lifts the heel of the target muscle: Calf muscle training times: Do 3 groups of 8 each, taking 2 minutes between each group. 
Training method: Put on a stance, place a barbell on the shoulders behind the neck, and grab the barbell with both hands. Then raise your heels as much as possible and slowly restore the original position.
Barbell deadlift target muscle: posterior muscle group, erector spinae, abdominal muscles.
Training times: Do 3 groups of 8 each and take 2 minutes between each group. 