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Program treningów fizycznych dla strażaków (Physical training program for firefighters - taking into account changes in physical performance with age)

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Physical training program for firefighters - taking into account changes in physical performance with age

Authors: Anna Marszałek, Paweł Raczyński, Marcin Fridrich; CIOP-PIB, 2019; ISBN 987-83-7373-307-7

  • Firefighter Training Program - Introduction (7)
  • Training rules (11)
  • Types of training (17)
  • Energy Basics of Exercise (23)
    • Energy sources in the body
    • Fluid replenishment
    • Nutritional rules when undertaking regular physical activity
  • Exercise program for firefighters (39)
    • Exercise Atlas
    • Front support on the forearms
    • Pull-ups on the bar (chin over the bar or cage to the bar)
    • Push-ups on the ground
    • Pressing the bar while lying down
    • Rowing with a barbell
    • Hanging on the stick with both hands
    • Crunches
    • Squat
    • Rowing on a rowing ergometer
    • Platform jumps
    • Squeezing the shangiel over the head
    • Raising the knees to the chest
  • Workouts (85)