GWO ADVANCED RESCUE TRAINING STANDARD V02.1 – ANNEXES
2020-10-01_TS_ART_V02.1
GUIDELINE FOR WARM-UP EXERCISES
Body part/major muscle group
Exercise
Duration/repetitions
Head
Head rotations: • Rotate your head clockwise and counter clockwise
10 repetitions (five each way) 10 repetitions
Shoulders
Shoulders rotation: • Place your legs at shoulder-width
• Feet straight and toes facing forward • Keep your arms straight at your sides • Perform both shoulders rotation clockwise and counter clockwise Arm swings and big arm circles: • Stand up straight with your feet shoulder-width apart • Rotate your arms forward making big circles and then switch rotating backwards.
Arms
10 times (clockwise) 10 times (counter clockwise) 10 times (in opposite directions)
Wrists
Wrist rotation: • Perform wrists rotation in both directions
10 repetitions (for each wrist) 15 repetitions (to each side)
Torso
Torso swings: • Stand with your legs straight
• Place your feet at shoulder-width • Bend your torso forward 90 degrees • Raise both arms straight to the outside
Hips
Hip rotation: • Place your hands on your hips and keep your head straight • Perform extensive hips rotation
10 repetitions (clockwise) 10 repetitions (counter clockwise)
Thighs
Squats: • Stand with your legs straight • Place your feet at shoulder-width
15 repetitions
• Push your hips back and slowly bend your knees. • Keep your back straight and your eyes looking forward. • Raise yourself back up when your knees reach a 90- degree angle Ankle rotation: • Place your feet slightly apart • Perform rotation for each foot clockwise and counter clockwise Back stretch: • Open legs slightly and place hands on the hips • Turn to the right and left • Incline the back to the right and left
Ankle
10 repetitions (for each foot)
Back
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