COMPENSATIONAL TRAINING

Due to its complexity, RUNBIKING is a suitable compensation activity which is used for strengthening, stretching and relaxing the entire body, active regeneration, but also for prevention. At the same time, RUNBIKING activates the deep stabilisation muscles of the CORE system, improves the erect posture of the body and has an efficacious influence on your health and the development of physical condition and mental ease.

The compensation exercises are specific procedures which serve in balancing out various negative influences which affect the organism. This involves relaxation, stretching and strengthening exercises. In particular, this compensates for unequal and excessively loaded muscles and joints, insufficient movement activity, the overloading of certain muscles and muscular imbalance, but also mental tension. Suitably selected compensation exercises enable us to harmonise our entire organism and at the same time we also influence the functional state of our internal bodies.

RUNBIKING compensates for:

• insufficient movement and the static overloading of the muscles and joints
• the unilateral and asymmetrical loading of the muscles and joints during specific sports activities
• muscular dysfunction and incorrect stereotypical movement
• stress and mental tension

STRETCHING FOR RUNBIKING

Thorough stretching is one of the most important parts of regeneration and compensation exercising, which RUNBIKING involves. The set of the following compensation stretching exercises has been designed according to the direct needs of RUNBIKING and it should be an integral part of your training program in order to achieve the best results. The exercises are carried out before and after riding the RUNBIKE and we recommend that you adhere to the principles, which they are subject to.

WHY AND HOW BEFORE RIDING

Before riding, the aim of the stretching is the preparation of the muscles and joints for physical loading, the prevention of injuries and the improvement of the effectiveness of performance. The stretching should last at least 5 minutes and it should be done on warm muscles, so it should be preceded by a light warm-up (fast walking, knee bends, jogging, jumping jacks, etc.) and the loosening of all joints in the arms and legs by means of fluid circular movements. The stretching of the muscles on the legs and the back should last up to 8 seconds.

WHY AND HOW AFTER RIDING

The aim is the compensation of the movement activity in particular in the loaded muscles, the balancing of their loading which would otherwise lead to their subsequent shortening and the establishment of muscular imbalance. When the stretching is done correctly, this also influences any back pain by reducing it and accelerating its regeneration.
The stretching after riding should last 10-20 minutes.

 STRETCHING - list of exercises