Condition
Unlimited: Cycling. Swimming Run.
Stretching
20 minutes of each training session
Sit on a chair with your arms stretched out behind your back and your hands clasped together. Immediately lift your arms backwards and upwards, so that you feel a gradually increasing stretch across the front of your shoulders. Hold the stretch for 20 seconds. Relax for 20 seconds.
Sit on a chair. Place your left hand on the right side of your head, whilst your right hand holds onto the seat. Gently pull your head to the left and hold it there with your right arm, so that you feel a gradual stretch in the right side of your neck. Move your head in different directions (forward/backwards) so that all the muscles around your neck are stretched. Hold the stretch for 20 seconds each time. Repeat the exercise on the other side.
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.
Stand with your hands clasped behind your back. Bring your shoulder blades together (imagine you are holding a pencil between them). Hold the position for 10 seconds. Relax for 10 seconds.
Stand with your working arm held in front of your body. Use your free hand to press behind the elbow of your working arm so that the elbow is pushed towards the opposite shoulder, creating a gradually increasing stretch on the outside of the shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Place the working arm behind your neck with the elbow bent. Using your free hand, pull behind the elbow of the working arm so that the elbow is pressed against the opposite shoulder, creating a gradually increasing stretch. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Keep your right arm stretched down alongside your body. Turn your hand inwards (so that your thumb is pointing backwards) and move your arm backwards and downwards. Tuck your chin in and tilt your head to the opposite side. Gently pull with your left hand at the back of your neck, so that you feel a gradual stretch in the muscles on the right side of your neck and shoulder. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Extend your left arm downwards and out at a 30-degree angle from your body. Bend your wrist upwards. Tilt your head to the opposite side and lift your chin, so that you feel a gradual stretch in the muscles on the left side of your neck and shoulders. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Stretch your left arm downwards, backwards and out at a 30-degree angle from your body. Turn your head to the opposite side and look down over your shoulder, so that you feel a gradual stretch in the muscles on the left side of your neck and shoulder. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Sit on a chair. Place your hands with the backs of your hands against the lower part of your lower back. Push your elbows forwards and inwards so that you feel a gradual stretch in the muscles at the back of your shoulder joint. Hold the stretch for 20 seconds. Then push your elbows backwards so that the muscles in front of the shoulder joint are increasingly stretched. Hold the stretch for 20 seconds.
Strength
40 minutes of each training session
Stand with the resistance band under your foot. Grasp the band with the hand on your working arm. The back of your hand should be facing forwards. Slowly move your working arm backwards and upwards so that the band is taut. Hold the tension for a few seconds, then lower your arm again.
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.
Fastgør en træningselastik i højde med albuen. Stil dig med træningsarmen tættest på elastikken og grib om elastikken med hånden på træningsarmen. Albuen er bøjet 90 grader og holdes ind mod kroppen under hele øvelsen. Roter underarmen ind foran maven, så elastikken udspændes og hold spændingen i få sekunder før armen langsomt føres tilbage til udgangspositionen.
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.
Secure an exercise band above head height. Stand with your side facing the exercise band. Grasp the band with your working arm, keeping your elbow straight, your upper arm at a 90-degree angle to your body, and your hand above shoulder level. Pull your arm downwards and inwards in front of your stomach. Hold the tension for a few seconds, then slowly return your arm to the starting position.
Fastgør elastikken i gulvhøjde. Stil dig med siden mod elastikken. Stil dig med siden mod elastikken med træningsarmen længst fra elastikken. Hold elastikken i hånden på træningsarmen, og hold hånden på modsatte hofte. Sving armen op og bagud med strakt arm, så hånden kommer over hovedhøjde. Hold trækket i få sekunder og slip langsomt trækket mens hånden føres tilbage til udgangsstillingen.
Hold an exercise band in your good hand, in front of the shoulder of the arm you are exercising. With your elbow bent, grasp the other end of the exercise band with the hand on the arm you are exercising. Slowly lower the arm you are exercising towards the floor, so that the band tightens. Hold the tension for a few seconds, then slowly bend your arm back to the starting position.
”Biceps curl”. Stand upright with an elastic band around your foot. Hold the other end of the band in your hand, with your palm facing upwards. Slowly bend your arm so that your hand moves up towards your shoulder and the band tightens. Hold the tension for a few seconds, then slowly straighten your arm back to the starting position. Your palm should remain facing upwards throughout the exercise.