GWO Lift User Training Standard V1.0
2021-04-01_TS_LU_V1
GUIDELINE FOR WARM-UP EXERCISES
Body part/major muscle group
Exercise
Duration/repetitions
Head
Head rotations: • Rotate your head clockwise and counterclockwise
10 repetitions (five each way)
Shoulders
Shoulders rotation: •
10 repetitions
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 counterclockwise 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 (counterclockwise)
10 times (in opposite directions) 10 repetitions for each wrist
Wrists
Wrist rotation: • Torso swings: •
Perform wrist rotation in both directions
Torso
15 repetitions to each side
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: •
10 repetitions clockwise
Place your hands on your hips and keep your • head straight • Perform extensive hips rotation
10 repetitions counterclockwise
Thighs
Squats: •
15 repetitions
Stand with your legs straight Place your feet at shoulder-width
•
• 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
Ankle rotation: •
10 repetitions (for each foot)
Place your feet slightly apart
• Perform rotation for each foot clockwise and • counterclockwise Back stretch: • Open legs slightly and place hands on the hips • Turn to the right and left
Back
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