We all have desires in our life to pursue an adventure sport, to live life on the edge, feel the rush of the adrenaline and yes, have lots and lots of fun. But the part that we sometimes forget to focus on is the training part of it. And most importantly, training for the body. We, at a time, underestimate what a sport demands from us. It needs dedication, hard work, a strong willpower and a healthy routine.
There is a lot of hard work which a heavy adventure sport like Dirt Biking demands. It can also cause some pain, but there are a few tips that will help you to get rid of it. Here, we also have for you, workout tips for dirt bikers along with a list of the muscles you need to work on to have a healthy, fit and strong body for Dirt Biking.
1. Cardio
Using 2 kettle bells over 12 and 24 kilos and vary between them in intervals. All you have to do is train for 5 minutes. Position your legs at shoulder width apart and swing the bell between your legs. Drop the 12-kilo bell every minute to grab the other for about 20 seconds. For not using any equipment, you can go for a run.
Just set your clock for about a minute and a half jog, 30 seconds for a sprint. Slow down for the jog to that again for 90 seconds and then into the sprint. The whole workout could go on for about 30 minutes. It will improve your athletic capacity and make you fit faster.
2. Strength Training
One way to strengthen your body is by deadlift. It is really good for building your body strength. It works for your legs, hamstrings, glutes, back. To perform this exercise, have a good grip on the barbell, legs a bit narrower than the shoulder width apart. Lift the bar till you stand with your back straight and then put that down. This is the basic core exercise.
Next up are squats. They work on your legs, hamstrings, and glutes. It is important for riding as the more strength you have, the more you can ride. Start with wide squats followed by squats with your legs at shoulder width apart. Go down all the way with your back straight.
3. Arms And Shoulder
For arms and shoulder exercise you can do push-ups. Keep your palms on the floor, your body straight on the floor. Lock your arms at shoulder width apart and do 3 sets of 15 repetitions. You can do chin ups or pull ups as well.
Another way is by using dumbbells. Take 2 dumbbells on each hand placed in front of your upper legs and elbows straight. Raise the dumbbells slowly until they are at your shoulder level and lower them again to your upper legs.
Just a reminder- do not use heavy dumbbells; use those dumbbells which are less than 15 pounds. Do at least 3 sets of 15 repetitions.
4. Core Strengthening
Building up your core muscles are important for dirt biking as it uses almost all muscles in your body. Core strengthening will help you maintain balance you need while riding. To build your core muscles, some of the most effective exercises are crunches, cable rotations, and cross crunches. Always remember to contract and tighten your abs with each crunch. Alternate your crunches between bent-leg and crunches with your legs flat on the floor with four sets of 25 repetitions.
Next, you can do planks by getting down on all fours. Raise your knees off the floor and position your body in a straight line. Hold the position for at least 15 seconds while contracting your abdomen and then lower your body. Do three sets of planks of 15-second intervals.
[su_note note_color=”#efefef”]Also read: A quick guide to increasing core strength[/su_note]
5. Endurance Training
The hours you spend on dirt bike riding will help improve your endurance. The more time you are engaging in dirt bike riding, it will engage your arms and legs as well. It will also help you to improve your cardiovascular health.
Riding a dirt bike also increases your heart rate. A heart rate monitor to analyze the degree of cardiovascular exercise you experience while riding.
6. Proper Diet
Although dirt bike riding helps in losing weight and burns calories but consuming a healthy diet will help you lose more. A healthy diet will give you all necessary ingredients needed for your body and everything you consume is under control.
Riding dirt bike will help you lose all the unwanted pounds. By reducing your calorie intake, you will lose weight faster with dirt bike riding.
We have given you the list and what Dirt Biking will demand from you. Now it’s on you to do the hard work, pursue the list and get ready for Dirt Biking. Indeed, it’s a sport which is demanding, but when done with dedication, it is also true that it is going to give you a hundred times in return in the form of life experiences and memories.
