Strength and muscle training are commonly associated with athletes who perform sports such as football, baseball, and sprinting. This is because athletes that do this sport rely on power and strength for better performance on the field. Lately, horse riders have started embracing weight training in their workout programs since strength and skill have proved to be of the essence in the sport.
An equestrian is a person who rides a horse for fun and recreation. On the other hand, a jockey is a person who rides race horses competitively. According to research, equestrians and horsemen perform strength and muscles exercises to boost their strength, control, and balance, especially on their lower body and core.
Furthermore, both equestrian and jockeys need robust legs and adductor thigh muscles in order to control the horse and strong abdominal, shoulder and lower back muscles for position and rein control.
Pro Tips on How to Build Your Strength and Muscle Training Program
- Always warm-up and cool down before and after every training session. This prepares your muscles for the exercises and minimizes the risk of an injury.
- Do not ignore any form of pain since it can be a sign of injury. Always seek medical attention if the pain persists.
- Your diet also plays a significant role. Besides, eating a balanced diet you can complement your meals with performance enhancement products from musclesfax.org. This will help you get maximum gains from your workout routine.
- Strength and muscle training should not be done more than thrice a week to allow your body muscles to recover.
Here are some strength and muscle training exercises that can help you build your stamina, endurance and flexibility for a better horse-riding experience;
Reverse Abdominal Crunches
This strength exercise targets your rectus abdominis and lower abs. Besides, reverse abdominal crunches strengthen your core muscles, upper and lower abdominals. How to do;
- Lie on your back onto the ground with your hands to the sides, thighs perpendicular to the ground and knees bent at 90 degrees.
- With your lower abs, lift your knees to your chest while at the same time crunching your upper body and placing maximum tension on your abdominals.
- Hold to the position for about 5 seconds then slowly return to the starting position and repeat.
Dumbbell Incline Bench Press
It targets your pectoralis major, anterior deltoid, and triceps. Some of the equipment needed is an inclined bench and dumbbells. How to do;
- Lie on your back onto an incline bench with a dumbbell in each hand atop your thigh. Ensure that the palms of your hands are facing each other.
- Gently use your thighs to push the dumbbells up and hold them at shoulder level. Rotate your wrists forward such that the palms of your hands are facing away from you.
- Breathe out and push the dumbbells up with your chest. Lock your arms then slowly lower the dumbbells.
- Repeat the steps.
This type of weight training exercise targets your lower, middle, and upper back together with your hamstring and glutes. How to do;
- Stand upright with your feet shoulder-width apart then hold a barbell at the thigh level.
- Keeping your backline straight, bend to lower the barbell to the ground by moving your butt back as far as you can. Ensure your eyes are looking forward
- Return to the starting position by lifting your hips forward to stand up.