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Konu: Apnea Çalışma Programı ( Havuz )

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    ZIPKINCI azzurro - ait Kullanıcı Resmi (Avatar)
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    Thumbs up Apnea Çalışma Programı ( Havuz )

    DeepWW dergisinin internet sitesinde bulduğum ve içerik olarak yararlı olacağını düşündüğüm bir çalışma tablosu.. Şu an için ingilizce ileriki günlerde Türkçe çevirisini yapabilirim.. Şu adrestende derginin sitesini inceleyebilirsiniz.. İlgi çekici bir dergi..
    Deep World Wide Magazine

    Text by N. Kouvaras

    Let’s get started!

    Specialized training for apnea is something that couldn’t absent from the pages of deep ww. And be sure that we will not keep it in theoretical level. Actually we hope to move things a little bit further. So from the current issue and on, you will have training tables that suit as well to a beginner as to a more experienced diver.
    Equipment
    The tools that we will be using will be a pool, one pair of small fins and our usual long diving fins that we use at the sea. Swimsuit is optional. Our objective isn’t to set a new world apnea record, but to tune up all the individual factors that contributes a more relax and safe dive. We will increase our physical strength, our techniques, and we will teach our body to afford more carbon dioxide. The most important issue that we will achieve is to commit even more oxygen with each one of our breath. In other words, our goal will be increasing our apnea ability.
    Rules
    The good and effective practice is a matter of quality and not quantity. What we want to achieve is to give our organism reasons to be evolved. Afterwards we have to give him the materials and the time to build what we ask him for. One example that we will let us understand that mechanism is the weight lifting practice. When we lift weights we ask from our body to gain strength and our body replies with muscle constructing trying to evolve itself at the more demanding circumstances. In order to build new muscles, the "system" needs the right food and enough rest. So the first rule will be: "resting after a training session is more important that the training session itself". Having that in mind we cancel our training in cases that we are tired or planning to spend the night out, or for some reason we won’t get proper food.
    Safety
    The next point that we have to focus on is that our training tables give a general direction which has to be adjusted to each one’s needs and capabilities. Keeping that in mind we have to recognize our limits and never cross them. But be careful, that doesn’t mean that will decrease our effort and have a relaxing session. We have to find the perfect point. Finally the most important of all is to have someone watching us during our session, or a training buddy. We will begin with cardio exercise, sprints and galactic acid exercise. Those forms of training don’t require surveillance more than that we will find in typical swimming pool with a lifeguard. Later though on this training period we will deal with low oxygen and high dioxide carbonate exercises that definitely require someone to watch us over.
    Cardio Practice
    Our first target, especially in the begging is to increase our cardio stamina. In order to be exact, with our specific training we will increase the amount of oxygen that reaches the tissues. The larger the amount, the bigger the capability for physical work.Swimming is one of the best cardio exercises because it constructs large, flexible muscles and charges the system that delivers and consumes oxygen.
    In the table below there is a general separation of the mechanism that generates energy relatives to the cardiac frequency


    Heart beats per minute - % Aerobic Anaerobic
    Up to 120 100% aerobic
    120-150 90-95% aerobic 5-10% anaerobic
    150-165 65-85 % aerobic 15-35 anaerobic
    165-180 50-65% aerobic 35-50 % anaerobic
    180 and over over of 50% anaerobic
    Finding the right tempo
    In general we have better results when we keep our cardio rates between 120 to 150 beats per minute. If we accelerate our heart rate will increase. In that case we will feel more fatigue and we will decrease the good effects of training. One easy way to check our condition is to number our pulses for 6 seconds during a break and to multiply ten times. If the result is over 150 we have to slow down, if it’s fewer than 120... someone is cheating.
    Daily Programs
    Each day has a new training program that is slightly more difficult than the one before. But don’t be afraid because each time you go to pool you will be better than the last time. So, let’s start swimming...

    Basic Program

    Day 1
    200m warm up
    12Χ50m freestyle -15" break (120-150 h.b./per minute)
    4Χ100m with long fins and swimming board - 30" break (slow tempo)
    100m swimming (relaxing)

    Day 2
    200m warm up
    6Χ100m freestyle with small fins - 20" break (120-150 h.b./minute)
    10Χ50m with long fins and swimming board (legs only)-1 freestyle, 1 backstroke - 20"
    break (slow tempo)
    100m swimming (relaxing)

    Day 3
    200m warm up
    10Χ75m freestyle with small fins - 20" break (120-150 h.b./min)
    6Χ100m with long fins and swimming board - 30" break (slow tempo)

    100m swimming (relaxing)

    Day 4
    200m warm up
    16Χ50m freestyle with small fins- 20" break (120-150 h.b./min)
    200m with long fins - lateral position, - only legs
    6Χ50m with long fins in lateral position - only legs moving -20" break (120-150 h.b./min)
    100m swimming (relaxing)

    Day 5
    200m warm up
    8Χ100m freestyle with small fins -20" break (120-150 h.b./min)
    200m with long fins -freestyle- only legs
    4Χ100m long fins -1 freestyle with swimming board -1 in lateral position -20" break
    (120-150 h.b./min)
    100m swimming (relaxing)

    Day 6
    200m warm up
    10Χ75m freestyle with small fins -15" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    8Χ50m with long fins in lateral position, only legs moving -15" break (120-150 h.b./min)
    100m swimming (relaxing)

    Day 7
    200m warm up
    16Χ50m freestyle with small fins 10" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    6Χ75m freestyle with long fins and swimming board 20" break (120-150 h.b./min)
    100m swimming (relaxing)

    Day 8
    200m warm up
    8Χ100m freestyle with small fins 15" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    4Χ100m only legs moving - long fins-1 freestyle with swimming board -1 backstroke -15"
    break (120-150 h.b./min)
    100m swimming (relaxing)

    Day 9
    200m warm up
    4Χ150m freestyle with small fins 20" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    3Χ150m with long fins -1 freestyle with swimming board- 1 lateral position-1 backstroke -
    20" break (120-150 h.b./min)
    100m swimming (relaxing)


    Day 10
    200m warm up
    18Χ50m freestyle with small fins 10" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    8Χ50 only legs moving, long fins -lateral position -10" break (120-150 h.b./min)
    100m swimming (relaxing)

    Day 11
    200m warm up
    12Χ75m freestyle with small fins -15" break (120-150 h.b./min)
    200m with long fins freestyle - only legs moving
    4Χ100m only feet moving- long fins -50m freestyle with swimming board -50m backstroke
    -20" break (120-150 h.b./min)
    100m swimming (relaxing)

    Day 12
    200m warm up
    10Χ100m freestyle with small fins -20" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    8Χ50m freestyle -with long fins and swimming board -25m fast*- 25m slow -30" break
    (120-150 h.b./min)
    100m swimming (relaxing)

    Day 13
    200m warm up
    5Χ150m freestyle with small fins 20" break (120-150 h.b./min)
    200m with long fins -freestyle (only legs)
    6Χ75m only legs moving- long fins -1freestyle with swimming board -1lateral position -15"
    break (120-150 h.b./min)
    100m swimming (relaxing)

    Day 14
    200m warm up
    20Χ50m freestyle with small fins -10" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    4Χ100 freestyle with long fins and swimming board -50m fast, -50m slow -30" break
    (120-150 h.b./min)
    100m swimming (relaxing)

    Day 15
    200m warm up
    14Χ75m freestyle with small fins 15" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    8Χ75m only feet moving long fins 1freestyle with swimming board 1lateral 20" break
    (120-150 h.b./min)
    100m swimming (relaxing)

    Advanced program

    Day 1
    200m warm up
    8Χ100m freestyle with small fins -20" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    4Χ100m only feet moving- long fins -1freestyle with swimming board -1lateral pos.-20"
    (120-150 h.b./min)
    100m relax swimming

    Day 2
    200m warm up
    6Χ150m freestyle with small fins -20" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    8Χ50m only legs moving -long fins -1freestyle with swimming board -1backstroke -20" break
    (120-150 h.b./min)
    100m relax swimming

    Day 3
    200m warm up
    9Χ100m freestyle with small fins -15" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    6Χ75m only legs moving- long fins- 1freestyle with swimming board -1lateral -20" break
    (120-150 h.b./min)
    100m relax swimming

    Day 4
    200m warm up
    6Χ150m freestyle with small fins -15" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    4Χ100m only legs moving -long fins -50 freestyle with swimming board -100 lateral -50
    backstroke -20" break (120-150 h.b./min)
    100m relax swimming

    Day 5
    200m warm up
    10Χ100m freestyle with small fins 20" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    8Χ50m only legs moving -long fins -1freestyle with swimming board -1backstroke -20" break
    (120-150 h.b./min)
    100m relax swimming

    Day 6
    200m warm up
    6Χ150m freestyle with small fins -15" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    6Χ100m only legs moving- long fins -1freestyle with swimming board -1backstroke -20"
    break (120-150 h.b./min)
    100m relax swimming

    Day 7
    200m warm up
    5Χ200m freestyle with small fins -20" break (120-150 h.b./min)
    200m with long fins freestyle, only legs moving
    2Χ200m only legs moving -long fins- 50 freestyle with swimming board -100 lateral -50
    backstroke -20" break (120-150 h.b./min)
    100m relax swimming

    Day 8
    200m warm up
    10Χ100m freestyle with small fins -10" break (120-150 h.b./min)
    200m with small fins -10" break 120-150 h.b./min
    6Χ100m only legs moving -long fins -1 freestyle with swimming board -1 lateral pos. -1
    backstroke -20" break(120-150 h.b./min)
    100m relax swimming

    Day 9
    200m warm up
    8Χ150 m 100 freestyle -50 breaststroke with small fins -20" break (120-150 h.b./min)
    200m with small fins -10" break (120-150 h.b./min)
    1Χ400 m only legs moving- long fins -50m freestyle with swimming board -50m in lateral
    pos. -(120-150 h.b./min)
    200m breast stroke (no fins)
    100m relax swimming

    Day 10
    200m warm up
    10Χ100m freestyle - small fins -10" break (120-150 h.b./min)
    200m with long fins -freestyle- only legs moving
    10Χ50m only legs moving -long fins -1freestyle with swimming board fast -1backstroke -20"
    break (120-150 h.b./min)
    400m breaststroke (no fins)
    100m relax swimming

    Raşit Ü. // İzmir

  2. #2
    TC Kaan ERTUNÇ
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    Cevap: Apnea Çalışma Programı ( Havuz )

    raşit bey şunu söyleyim idmanın her türlüsü bu işte avantaj sağladığı kesin geçen benim koyduğum idman programını uygulamaya başlayalı 1 hafta oldu daha 1. seviyedeyim 45 sn ile 1 dk arası statik karada apneam 2 dk 25 sn çıktı tabi bu denizde nasıl olur bilemem yarın 2. seviye çalışmalarına başlayacağım sonuçları yazarım bilgi paylaşımı için teşekkürler.......

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    ZIPKINCI azzurro - ait Kullanıcı Resmi (Avatar)
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    Cevap: Apnea Çalışma Programı ( Havuz )

    Sizin koyduğunuz programı 2 gündür bende yapıyorum.. Mental olarak pozitif olduğunuzda daha yüksek sürelere ulaşabiliyorsunuz.. Tabi statikle suda ki süre çok farklı oluyor.. Benim fikrimce bu ikisinin birbirine yaklaştırmak için daha fazla denizde vakit geçirmek gerekli.. Yine benim gözlemim olarak bu daha teferruatlı bir program statik apneanın yanında dinamik yönü daha kuvvetli buda zaten biz zıpkıncıların istediği oluyor bi anlamda.. Gerçi ikisi birbirine çok bağlı..

    Raşit Ü. // İzmir

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    ZIPKINCI tuncayeren67 - ait Kullanıcı Resmi (Avatar)
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    Cevap: Apnea Çalışma Programı ( Havuz )

    Çevirini bekliyoruz. Şimdiden teşekkürler
    Tuncay EREN
    17-07-1978
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