Condition
Unlimited: Cycling. Swimming Run.
Stretching
20 minutes of each training session
Stå ret op. Træningsarmen strakt ned langs siden. Før langsomt træningsarmen 45 grader strakt ud fra kroppen. Stand up straight. Exercise arm stretched down at your side. Slowly bring the training arm 45 degrees straight out from your body.
Stand up straight. Keep your arms stretched down at your sides. Bring your arms straight back as far as possible. Hold the position for 15 seconds, then relax for 10 seconds.
Stand with your arms hanging down at your sides and your elbows bent at 90 degrees. Reach forward with your palms facing upwards. Rotate your arms outwards as far as possible and then back in front of your stomach.
Lie on your back with your working arm resting at your side. Raise your arm towards the ceiling and all the way above your head. Hold your arm in the raised position for a few seconds. Slowly lower your arm back down the same way. Keep your arm straight throughout the exercise.
Stand in a doorframe or similar. Extend your arm slightly behind you and rest your hand against the doorframe. Press your arms inwards against the frame so that you feel a gradually increasing stretch across the front of your shoulders. Hold the stretch for 20 seconds, then move your arm up and down the door frame and repeat the stretch so that different parts of the muscles are stretched.
Strength
40 minutes of each training session
Secure the exercise band at hip height. Stand facing the band. Grasp the band with your arm outstretched and raised at a 60-degree angle. Pull the band back towards your hip, whilst moving your shoulder backwards and downwards. Hold the stretch for a few seconds, then slowly release the tension as you return your hand to the starting position.
Attach an exercise band at shoulder height. Stand facing the band. Hold the resistance band in your working arm with your upper arm at a 90-degree angle to your body and your elbow bent, so that your forearm is pointing towards the resistance band. Pull slowly backwards to stretch the band. Hold the stretch for a few seconds and slowly return your arm to the starting position. Your elbow should remain bent throughout the exercise
Attach an exercise band at shoulder height. Stand with the back of the shoulder on the working arm against the attachment point of the exercise band. Grasp the band with your working arm, keeping your elbow bent and your hand at shoulder height, with the back of your hand facing the ceiling. Slowly extend your arm forwards so that the band tightens and your forearm rotates, bringing the back of your hand down towards the floor. Hold the tension for a few seconds, then slowly bend/rotate your arm back to the starting position.
Attach an exercise band at shoulder height. Raise the working arm straight out to the side at a 90-degree angle, pointing towards the attachment point of the exercise band. Grasp the band with the hand on the working arm, with your palm facing down towards the floor. Slowly pull your arm downwards and in front of your stomach with the back of your hand facing downwards, so that the resistance band tightens. Hold the tension for a few seconds and slowly return your arm to the starting position.
Secure an exercise band at elbow height. Stand with the working arm furthest from the band and grasp the band with the hand on the working arm. Keep your elbow bent at a 90-degree angle and held close to your body throughout the exercise. Rest your forearm and hand against your stomach. Rotate your forearm out to the side so that the resistance band is taut, and hold the position for a few seconds before slowly returning your arm to the starting position.
Secure the resistance band at hip height. Stand with your unaffected arm facing the resistance band. Grasp the band with the hand on your training arm and slowly move your arm out to the side until it is at shoulder height, so that the band is taut. Hold the position for a few seconds and slowly lower your arm again.
Attach an exercise band at table height. Kneel at a table with your face towards the exercise band. Your shoulder should be level with the table, with your upper arm resting on it and your palm facing the tabletop. Grasp the band with your hand. Slowly move your forearm upwards and backwards so that the elastic band tightens. Hold the stretch for a few seconds and slowly lower your arm back onto the table. The back of your hand should face the ceiling/backwards throughout the exercise.
Attach an exercise band at table height. Kneel at a table with your back facing the exercise band. Your shoulder should be level with the table, on which your upper arm is resting. Rotate your upper arm upwards and backwards. Grasp the band with your hand. The back of your hand should be facing backwards. Slowly move your upper arm forwards so that the band tightens until your hand is on the table. Hold the tension for a few seconds and slowly return your arm to the starting position. The back of your hand faces the ceiling/backwards throughout the exercise.
Get down on your knees and support yourself with your hands. Lift your toes off the floor. Do push-ups without letting your stomach touch the floor.