I godt over et halvt år har jeg nå hatt en irriterende skade i høyre håndledd, men nå har jeg hatt nok, og jeg har endelig bestemt meg for noe jeg skulle ha gjort for lenge siden – la skaden helbrede seg selv fullstendig før jeg igjen belaster området. Det vil si ingen normalt styrketrening før smerten er fullstendig borte, og selv da starter jeg forsiktig. Forhåpentligvis tar det ikke mer enn et par uker, men om det tar flere måneder må jeg også godta det, selv om jeg nok vil komme tilbake en del svakere i basis øvelsene.
Selv om jeg er veldig hindret i valg av øvelser, eller det alltid noe man kan gjøre, så her er litt inspirasjon til noen økter for andre som må limitere øvelsene sine i en periode med skade;
Kroppsvekt; Knebøy og push-ups uten belastning blir raskt for lett, men har du prøvd en-arm push-ups og et-bein knebøy – eller disse med ekstra belastning i form av elastisk bånd eller en vekt – det fungerer fantastisk. Ellers er det alltid en rekke mage/core øvelser man kan fokusere på når man har skadeproblemer, for ikke å snakke om kondisjonstrening; jeg kommer til å løpe mye mer framover.
En-sidet trening; Skadet i en side av kroppen? Tren den andre! Forskning viser at det faktisk er en ganske signifikant overføring av styrke fra den ene til den andre siden, selv om kun den ene siden trenes. Og i mitt tilfelle er det uansett høyre side som er skadet – min sterkeste side, så å gjøre en rekke øvelser kun for venstre side kan være perfekt i dette tilfellet. Jeg kommer til å bruke skadetiden til å lære meg en-arm chin-ups med venstre arm 🙂 Andre øvelser som kan gjøres med frivekt er benkpress, militærpress, roing, frivendinger mm. med den ene armen, eller et-bein knebøy, utfall, et-bein markløft mm. med det ene beinet – la fantasien inspirere, så er det alltid alternativer som ikke irriterer skadeområdet ditt!
Freerunning/Parkour: La denne videoen inspirere;
OUT OF TIME from Андрей Скурьят DREE on Vimeo.
en arms pushups skal jeg begynne med! virker som et bra alternativ 😀
Funker veldig bra det, vertfall når du har gjort det noen ganger.. I begynnelsen kan man starte med mye ‘juks’ med å løfte mesteparten av kroppens ene side før du løfter hele kroppen opp fra bakken, også kan man øke tyngen ettervert med å holde midjen mer og mer rett når du løfter opp.
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