Condition
Unlimited: Cycling, swimming and running
Stretching
10 minutes of each training session
Bring your training arm bent behind your neck. With the opposite hand, pull behind the elbow of the training arm so that the elbow is pressed against the opposite shoulder, causing an increasing stretch. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Stand in a door frame or similar. Bring your arm slightly backwards and hold your hand against the door frame. Press your arms against the frame so that there is an increasing stretch on the front of your shoulders. Hold the stretch for 20 seconds and 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 arm stretched down at your side with your hand slightly clenched. Rotate your arm so that your thumb is moved inwards and maximally backwards. Then bend your wrist to the maximum so that the back of your hand is facing downwards and that it tightens on the outside of your elbow. Hold the stretch for 20 seconds. Relax for 5 seconds.
Stand with your arms slightly out to the side and palms facing forwards. Bring your shoulder blades together (imagine holding a pencil between your shoulder blades). Hold the position for 10 seconds. Relax for 10 seconds.
Sit on a chair with your arms stretched out behind your back and your hands together. Immediately lift your arms backwards and upwards so that there is an increasing stretch on the front of your shoulders. Hold the stretch for 20 seconds. Relax for 20 seconds.
Stand with your training arm in front of your body. With your opposite hand, press behind your elbow on the training arm so that your elbow is pressed against the opposite shoulder, causing an increasing stretch on the outside of your shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Stå med armene ned langs siden og albuen er bøjet 90 grader. Frem og håndfladerne opad. Armen roteres maksimalt ud og derefter ind foran maven.
Strength
50 minutes of each training session
‘Push-ups’. Lie on your stomach with your hands under your shoulders with your fingers pointing forwards. Stretch your arms so that your torso and pelvis are lifted straight and only your hands and toes are supported. Your stomach should not touch the floor.
‘Biceps curl. Stand upright with an elastic band around your foot. Take the other end of the elastic band around your hand with the palm facing up. Slowly bend your arm so that your hand comes up towards your shoulder and tighten the elastic band. Hold the tension for a few seconds and slowly stretch your arm back to the starting position. The palm of the hand should face up throughout the exercise.
Hold an exercise band in your healthy hand in front of the shoulder of your training arm. With the hand on the training arm, grasp the other end of the exercise band with your elbow bent. Slowly stretch the training arm down towards the floor to tighten the elastic band. Hold the tension for a few seconds and slowly bend your arm back to the starting position.
Sit at a table with a hammer in your hand. Rest your arm on the table and hold your hand over the edge. Slowly rotate your forearm from side to side.
Hold hånden frem med strakte fingre. Med fingrene strakte nøjes maksimalt i knoleddene. Stræk fingrene igen. Bøj fingrene maksimalt i mellem- og yderleddene uden at bøje i knoleddene. Stræk fingrene igen. Bøj fingrene maksimalt i kro- og mellemled med strakte yderled. Stræk fingrene igen.
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.
Stå med en træningselastik i hænderne. Lad tommelfingrene pege opad og hold albuerne let bøjede. Træk i elastikken, så elastikken strammes. Vibrér elastikken samtidig med, at armene langsomt strakt føres op over hovedet og langsomt ned igen.
Attach an exercise band at table height. Kneel at a table with your face towards the exercise band. Your shoulder is level with the table on which your upper arm is resting with your palm against the table top. Grasp the resistance band with your hand. Slowly move your forearm up and backwards to tighten the elastic band. Hold the tension for a few seconds and slowly lower your arm back down onto the table. The back of the hand faces the ceiling/backwards throughout the exercise.
Attach an exercise band at table height. Kneel at a table with your back against the exercise band. Your shoulder is level with the table on which the training upper arm is resting. Rotate your upper arm up and backwards. Grasp the resistance band with your hand. The back of the hand is facing backwards. Slowly move your upper arm forwards to tighten the band until your hand is on the table. Hold the tension for a few seconds and slowly bring the arm back to the starting position. The back of the hand faces the ceiling/backwards throughout the exercise.
Sit on a chair with an exercise band around your hand. The back of the hand is facing downwards. The forearm rests on the knee. The other end of the exercise band is held firmly under the opposite foot. Bend your elbow and wrist to the maximum to tension the resistance band. Hold the pressure for a few seconds and then stretch your elbow and wrist to the starting position.
