Condition
Unlimited: Cycling, swimming. Easy running.
Stretching
10 minutes of each training session
Stand on one leg. Support with one hand on a wall/chair. Bend the opposite knee and grasp the foot with the hand on the same side. Pull your foot up and your knee slightly backwards, so that your front thigh becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Sit on your left knee and right foot. Bend your right leg 90 degrees at the hip and knee. The left knee is extended as far back as possible and the foot is lifted up and resting on a small box. Slide your hip forwards and downwards without swaying your lower back, so that there is an increasing stretch in the front of the hip. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Sit with your knees bent and the soles of your feet facing each other. Place your hands on both knees and slowly press your knees apart to increase the stretch in your groin. Hold the stretch for 20 seconds. Relax for 20 seconds.
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight sideways onto the bent leg so that there is an increasing stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand up straight with your hands on your hips. Slowly sway backwards and squeeze slightly with your hands to increase the sway so that the abdominal muscles become increasingly stretched. Hold the position for 20 seconds. Relax for 20 seconds.
Coodination
5 minutes of each training session
Hold balancen på to ben på vippebrættet. Støt i starten med hånden mod væggen. Senere holdes balancen på ét ben uden støtte. Prøv senere at holde balancen med lukkede øjne.
Strength
45 minutes of each training session
Fastgør en træningselastik i ankelhøjde bag dig. Sid på stol med ryggen mod træningselastikken. Træningselastikken føres om skinnebenet lige over fodleddet. Stræk langsomt knæet, så træningselastikken strammes. Hold spændingen i få sekunder og bøj langsomt knæet igen
Fastgør en træningselastik 10 cm over gulvhøjde. Stå med ansigtet mod træningselastikken. Før elastikken om træningsbenet mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet tilbage, så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.
Tie an exercise band to a heavy chair leg. Lie on all fours with your head away from the elastic band. Tie the exercise band around one foot (instep). Lift your leg with the elastic and pull your knee forwards to tighten the elastic. Slowly bring your leg back.
Lie on your back with your knees bent and the ball between your knees. Squeeze the ball with your knees. Lift your head and shoulders 15 cm off the floor and hold the position for a few seconds before slowly lowering your head and shoulders again.
”Bækkenløft på et ben”. Lig på ryggen med træningsbenet bøjet. Løft det raske ben. Løft herefter hoften op fra gulvet med vægten på træningsbenet. Ryg og lår skal være på en lige linje. Knæet må være bøjet. Hold stillingen et par sekunder og sænk bagdelen igen. Belastningen øges ved at strække træningsbenet mere, så foden kommer længere væk fra kroppen.
Lie on your side on your forearms and knees with your knees bent and the training leg on top. Lift your hips so your body is straight. Hold the position for at least 5 seconds. Slowly lower your hip back to the starting position.
Lie on your back and bend your hips and knees 90 degrees so that your lower legs are lifted and parallel to the floor. Cross your ankles. The neck is on the floor. Your fingers are touching your neck. Slowly lift your head, shoulders and upper back. Hold the position for a few seconds and slowly lower your back, shoulders and head to the starting position.
Lie on your back with your knees bent and the soles of your feet on the floor. The neck is on the floor. Your fingers are touching your neck. Lift your head, shoulders and upper back and bring your right hand on the outside of your left leg down towards your left foot. Slowly lower your back, shoulders and head back to the starting position and repeat the exercise alternately with your right and left arm.
Lie on your back with your neck on the floor and knees stretched as far as possible towards the ceiling. Tighten your abs and glutes and lift your pelvis up so that it does not touch the floor. Hold the position for a few seconds and slowly lower your pelvis to the starting position.
