{"id":2505,"date":"2023-08-15T11:05:36","date_gmt":"2023-08-15T08:05:36","guid":{"rendered":"https:\/\/pq.rumblefishvietnam.com\/?p=2505"},"modified":"2024-08-04T11:08:09","modified_gmt":"2024-08-04T08:08:09","slug":"luyen-tap-nhin-tho-static-voi-bang-co2-va-o2","status":"publish","type":"post","link":"https:\/\/pq.rumblefishvietnam.com\/vi\/2023\/08\/15\/luyen-tap-nhin-tho-static-voi-bang-co2-va-o2\/","title":{"rendered":"Luy\u1ec7n t\u1eadp nh\u1ecbn th\u1edf Static v\u1edbi b\u1ea3ng CO2 v\u00e0 O2"},"content":{"rendered":"
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L\u00e0m sao t\u0103ng th\u00e0nh t\u00edch?<\/span><\/p>\n<\/div>\n

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Li\u1ec7u c\u00f3 ph\u1ea3i c\u1ee9 xu\u1ed1ng n\u01b0\u1edbc m\u1edbi t\u1eadp l\u1eb7n t\u1ef1 do kh\u00f4ng?<\/span><\/p>\n<\/div>\n

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Dry training<\/strong> – luy\u1ec7n t\u1eadp tr\u00ean b\u1edd l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn t\u1ed1i \u01b0u. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u1edbi thi\u1ec7u vi\u1ec7c t\u1eadp b\u1ea3ng static O2 v\u00e0 CO2<\/strong>. \u0110\u00e2y c\u0169ng l\u00e0 1 b\u00e0i t\u1eadp luy\u1ec7n t\u1eadp \u1edf nh\u00e0 h\u00e0ng ng\u00e0y, m\u1ecdi n\u01a1i m\u1ecdi l\u00fac. T\u1eadp Static th\u00ec n\u00ean n\u1eb1m nghi\u00eang 30 \u0111\u1ed9 ho\u1eb7c ng\u1ed3i d\u1ef1a th\u1eadt tho\u1ea3i m\u00e1i, \u0111\u1ea3m b\u1ea3o kh\u00f4ng va \u0111\u1eadp khi b\u1ecb ng\u00e3 l\u00fac luy\u1ec7n t\u1eadp. N\u00ean d\u00f9ng k\u1eb9p m\u0169i ho\u1eb7c m\u1eb7t n\u1ea1.<\/span><\/p>\n<\/div>\n

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M\u1ee5c \u0111\u00edch c\u1ee7a vi\u1ec7c t\u1eadp b\u1ea3ng O2 v\u00e0 CO2 l\u00e0 \u0111\u1ea9y c\u01a1 th\u1ec3 t\u1edbi ng\u01b0\u1ee1ng c\u1ef1c h\u1ea1n thi\u1ebfu O2 v\u00e0 th\u1eeba CO2. T\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean s\u1ebd gi\u00fap vi\u1ec7c nh\u1ecbn th\u1edf ng\u00e0y m\u1ed9t t\u1ed1t l\u00ean.<\/span><\/p>\n<\/div>\n

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\u0110\u1ec3 chu\u1ea9n b\u1ecb cho vi\u1ec7c t\u1eadp table th\u00ec c\u1ea7n l\u00e0m m\u1ed9t s\u1ed1 vi\u1ec7c sau:<\/span><\/p>\n<\/div>\n

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    \u0110o static Personal Best (PB): n\u00ean th\u01b0\u1eddng xuy\u00ean \u0111o l\u1ea1i PB 1 l\u1ea7n \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh table ph\u00f9 h\u1ee3p<\/span><\/p>\n<\/li>\n

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    Warm-up static: kh\u1edfi \u0111\u1ed9ng ph\u1ed5i \u0111\u01b0\u1ee3c ti\u1ebfn h\u00e0nh t\u1ed1i thi\u1ec3u 2 l\u1ea7n: l\u1ea7n 1 nh\u1ecbn th\u1edf cho t\u1edbi khi c\u00f3 contraction l\u1ea7n 1, l\u1ea7n 2 nh\u1ecbn th\u1edf cho t\u1edbi khi c\u00f3 contraction li\u00ean t\u1ee5c ho\u1eb7c sau l\u1ea7n contraction \u0111\u1ea7u kho\u1ea3ng 30s.<\/span><\/p>\n<\/li>\n<\/ol>\n<\/div>\n

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    (*) Contraction: l\u00e0 bi\u1ec3u hi\u1ec7n c\u1ee7a c\u01a1 th\u1ec3 mu\u1ed1n th\u1edf mu\u1ed1n \u0111\u1ea9y CO2 ra ngo\u00e0i (kh\u00f4ng ph\u1ea3i do thi\u1ebfu O2) bao g\u1ed3m co gi\u1eadt c\u01a1 ho\u00e0nh, nu\u1ed1t n\u01b0\u1edbc b\u1ecdt, n\u1ea5c c\u1ee5c.<\/span><\/p>\n<\/div>\n

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    ——————————-<\/span><\/p>\n<\/div>\n

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    CO2 Table: <\/em><\/strong>T\u1eadp cho c\u01a1 th\u1ec3 quen v\u1edbi vi\u1ec7c c\u00f3 ng\u01b0\u1ee1ng CO2 t\u0103ng cao b\u1eb1ng c\u00e1ch gi\u1ea3m d\u1ea7n th\u1eddi gian ngh\u1ec9 l\u1ea5y h\u01a1i gi\u1eefa c\u00e1c l\u1ea7n nh\u1ecbn th\u1edf v\u1edbi th\u1eddi gian c\u1ed1 \u0111\u1ecbnh. Th\u1eddi gian nh\u1ecbn th\u1edf kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 50% PB v\u00e0 kh\u00f4ng t\u1eadp qu\u00e1 8 hi\u1ec7p.<\/span><\/p>\n<\/div>\n

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    V\u00ed d\u1ee5 cho ng\u01b0\u1eddi c\u00f3 static PB 4 ph\u00fat:<\/span><\/p>\n<\/div>\n

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    \n\n\n\n<\/colgroup>\n\n\n\n\n\n\n\n\n\n\n
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    Hold<\/strong><\/span><\/p>\n<\/div>\n<\/td>\n

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    Breath<\/strong><\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n

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    1:45<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n

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    1:30<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n

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    1:15<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n

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    1:00<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n

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    0:45<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n

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    0:30<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n

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    \u200b<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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    O2 Table: <\/em><\/strong>T\u1eadp cho c\u01a1 th\u1ec3 quen v\u1edbi vi\u1ec7c c\u00f3 ng\u01b0\u1ee1ng O2 xu\u1ed1ng th\u1ea5p b\u1eb1ng c\u00e1ch t\u0103ng d\u1ea7n th\u1eddi gian nh\u1ecbn th\u1edf gi\u1eefa c\u00e1c l\u1ea7n ngh\u1ec9 v\u1edbi th\u1eddi gian c\u1ed1 \u0111\u1ecbnh. Th\u1eddi gian nh\u1ecbn th\u1edf c\u1ee7a hi\u1ec7p cu\u1ed1i ko v\u01b0\u1ee3t qu\u00e1 75-80% PB v\u00e0 ko t\u1eadp qu\u00e1 8 hi\u1ec7p.<\/span><\/p>\n<\/div>\n

    V\u00ed d\u1ee5 cho ng\u01b0\u1eddi c\u00f3 static PB 4 ph\u00fat:<\/div>\n
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    \n\n\n\n<\/colgroup>\n\n\n\n\n\n\n\n\n\n\n
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    \u200bHold<\/strong><\/span><\/p>\n<\/div>\n<\/td>\n

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    Breath<\/strong><\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    1:12<\/span><\/p>\n<\/div>\n<\/td>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    1:29<\/span><\/p>\n<\/div>\n<\/td>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    1:46<\/span><\/p>\n<\/div>\n<\/td>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    2:03<\/span><\/p>\n<\/div>\n<\/td>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    2:20<\/span><\/p>\n<\/div>\n<\/td>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    2:37<\/span><\/p>\n<\/div>\n<\/td>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    2:54<\/span><\/p>\n<\/div>\n<\/td>\n

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    2:00<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n

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    3:12<\/span><\/p>\n<\/div>\n<\/td>\n

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    \u200b<\/span><\/p>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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    (*) L\u01afU \u00dd:<\/em><\/span><\/p>\n<\/div>\n

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    1. \n

      Th\u1ef1c hi\u1ec7n relaxation breath v\u00e0 recovery breath nh\u01b0 c\u00e1c l\u1ea7n nh\u1ecbn th\u1edf th\u00f4ng th\u01b0\u1eddng.<\/span><\/p>\n<\/li>\n

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      Th\u1ef1c h\u00e0nh 2-4 l\u1ea7n\/tu\u1ea7n. M\u1ed7i l\u1ea7n CH\u1ec8 <\/strong>t\u1eadp 1 table. Tuy\u1ec7t \u0111\u1ed1i KH\u00d4NG<\/strong> t\u1eadp l\u1eabn 2 table.<\/span><\/p>\n<\/li>\n

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      T\u1eadp c\u00f9ng buddy \u0111\u1ec3 tr\u00e1nh kh\u1ea3 n\u0103ng b\u1ecb LMC v\u00e0 black-out.<\/span><\/p>\n<\/li>\n<\/ol>\n<\/div>\n

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      ——————–<\/span><\/p>\n<\/div>\n

      FREEDIVING APNEA TRAINER APP – App h\u1ed7 tr\u1ee3 luy\u1ec7n t\u1eadp<\/strong><\/div>\n
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      \"\"<\/div>\n<\/figure>\n<\/div>\n<\/div>\n<\/div>\n
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      \u0110\u1ec3 \u0111\u01a1n gi\u1ea3n h\u00f3a vi\u1ec7c t\u1eadp luy\u1ec7n th\u00ec m\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng app c\u00f3 t\u00ean l\u00e0 FREEDIVING APNEA TRAINER<\/strong>.<\/span><\/p>\n<\/div>\n

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      B\u01b0\u1edbc 1: V\u00e0o th\u01b0 m\u1ee5c Best time \u0111\u1ec3 \u0111o PB (th\u01b0\u1eddng th\u00ec nh\u01b0 m\u00ecnh ph\u1ea3i static t\u1edbi l\u1ea7n 4-5 th\u00ec m\u1edbi c\u00f3 \u0111\u01b0\u1ee3c PB. PB c\u1ee7a dry training c\u0169ng k\u00e9m h\u01a1n so v\u1edbi PB c\u1ee7a wet training. M\u1ecdi ng\u01b0\u1eddi n\u00ean t\u00f9y ch\u1ec9nh)<\/span><\/p>\n<\/div>\n

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      B\u01b0\u1edbc 2: V\u00e0o th\u01b0 m\u1ee5c Home ch\u1ecdn t\u1eadp O2 ho\u1eb7c CO2 table. B\u1ea3ng n\u00e0y do app t\u1ef1 t\u00ednh to\u00e1n d\u1ef1a theo PB \u0111\u00e3 \u0111\u01b0\u1ee3c \u0111o. Nh\u01b0ng m\u00ecnh ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh theo c\u1ea3m nh\u1eadn c\u1ee7a c\u01a1 th\u1ec3. Ho\u1eb7c t\u1ef1 set up b\u1ea3ng ri\u00eang trong th\u01b0 m\u1ee5c Tables.<\/span><\/p>\n<\/div>\n

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