Regangan (Stretching)

Tahukah anda mengapa kejang kaki kerap berlaku semasa kita berenang? Jawapannya kerana kita tidak melakukan regangan (stretching) sebelum turun berenang.Otot dan sendi kita terkejut dengan aktiviti di luar kebiasaan dimana berenang memerlukan seluruh anggota bekerja secara sistematik dan tenaga tambahan diperlukan pada masa ini.

Untuk kita mencegah sebarang kecederaan fizikal terutamanya pada bahagian otot, kita perlu meregangkan bahagian otot-otot tertentu terlebih dahulu sebelum kita boleh menceburi bidang latihan utama dalam aktiviti sukan itu sendiri. Biasanya, jangka masa keseluruhan latihan regangan ini dilakukan dalam tempoh 10 ke 15 minit.

Selalunya, dalam aktiviti regangan ini, kita akan melenturkan satu demi satu anggota badan bermula pada bahagian leher dahulu dengan diikuti bahagian tangan, pinggang dan akhir sekali kaki. Bagi setiap aktiviti regangan, ia dilakukan dengan melenturkan anggota badan itu di sendinya secara perlahan-lahan sehingga kita terasa sedikit kesakitan atau keperitan dan kemudian itu kita menahan lenturan itu pada suatu kedudukan yang paling jauh atau terdaya secara statik dalam tempoh 10 hingga 30 saat. Selanjutnya, kita hendaklah ulangi pergerakan lenturan itu sebanyak 2 atau 3 kali sebelum kita boleh berpindah ke satu atur acara lenturan yang lain pula.

Meregangkan otot akan menambahkan kelenturan secara menyeluruh pada beberapa anggota sendi kita. Sukan renang adalah antara aktiviti latihan yang memerlukan pelbagai kelenturan pergerakan supaya kita boleh melakukan berbagai-bagai kuak atau gaya renang dengan terbaik dan sempurna. Contohnya, perenang tidak akan boleh berenang dengan terbaik dan terpantas jika anggota badannya keras dan sengal.

Justeru itu, semua perenang tanpa mengira had umur mereka seharusnya membuat latihan regangan sebelum dan selepas sesuatu sesi latihan renang, sama ada di darat atau di air bagi mengekalkan dan memperbaiki kelenturan keseluruhan anggota badan perenang.

Dibawah ini disediakan cara yang mudah untuk membuat regangan :-

Cara Regangan Ian Thorpe

Video: Avi 720x400 25fps
Audio: MPEG Audio Layer 3 44100Hz stereo 127kbps

Muat Turun disini

Cara Regangan Lindsay Benko

Video: Avi 720x480 29.97fps
Audio: MPEG Audio Layer 3 44100Hz stereo 192kbps

Muat Turun disini

Cara Regangan dari Youtube

 

Triathlon (Swim,Bike,Run)

A triathlon is a multi-sport event involving the completion of three continuous and sequential endurance events. While many variations of the sport exist, triathlon, in its most popular form, involves swimming, cycling, and running in immediate succession over various distances.

Triathletes compete for fastest overall course completion time, including timed "transitions" between the individual swim, bike, and run components.

Triathlon races vary in distance. According to the International Triathlon Union, and USA Triathlon, the main international race distances are :

1. Sprint distance (750m swim, 20km bike, 5km run)

2. Intermediate/Standard distance, commonly referred to as "Olympic distance" (1.5km swim, 40km ride, 10km run)

3) Long Course (1.9km swim, 90km ride, 21.1km run) such as the Half  Ironman

4) Ultra Distance (3.8km swim, 180km ride, and a marathon: 42.2km run)

The most recognized branded Ultra Distance is the Ironman triathlon.

Transition areas are positioned both between the swim and bike segments (T1), and between the bike and run segments (T2) and are where the switches from swimming to cycling and cycling to running occur.

These areas are used to store bicycles, performance apparel, and any other accessories needed for preparing and for the next stage of the race. The time spent in T1 and T2 is included in the overall time of the race.

Transitions areas can vary in size depending on the number of participants expected for the race. In addition, these areas provide a social headquarters prior to the race.

The nature of the sport focuses primarily on persistent and often periodized training in each of the three disciplines, as well as combination workouts and general strength conditioning.

source: http://en.wikipedia.org/wiki/Triathlon

Triathlon Event in Malaysia :

source : http://www.triathlonmalaysia.com/ 

Triathlon Swimming Technique:

303Mb

Video: Avi 640x480 29.97fps

Audio: MPEG Audio Layer 3 48000Hz stereo 192kbps

Muat Turun disini

Open Water Swimming Technique :

   Open water swimming can be one of the most exhilerating and spectacular experiences. Or...it can be an intimidating and fearful one. What you do in preparation for open water swimming can have a big effect on how enjoyable your experience will be. Led by personal multi-sport trainers Michael Collins and Gerry Rodrigues, Open Water Swimming-Skills, Techniques, & Racing Tips takes you through the steps and skills, both fundamental and advanced, needed to perform to the best of your ability while enjoying open water and triathlon competitions. From the sandy shores of Southern California, to triathlon competitions worklwide, Open Water Swimming is a unique training guide for all levels of swimmers and triathletes. Collins and Rodrigues demonstrate fundamental swimming skills, course evaluation and advanced skills and racing techniques in an easy to follow interactive DVD format.

  

 413Mb

 Video: DivX 5 624x480 29.97fps

Audio: MPEG Audio Layer 3 48000Hz stereo 192kbps

Muat Turun disini

Mengajar Baby dan anak Kecil Berenang

Muat Turun buku panduan

Water, babies, laughter, and learning to swim… it’s an unbeatable combination.
When approached in a nurturing, child-friendly way, baby swimming offers your child numerous benefits, including boundless joy and increased self-esteem and confidence.

It enhances your baby’s physical and personal development, resulting in a happy, healthy, and well-adjusted child. Our journey begins with an important first step—an informed parent.

The goal of this chapter is to help you become a confident, active, and trusted learning partner for your child.

Kaedah Berenang Gaya Bebas yang Lancar

 

The Swim_Smooth_DVD_Boxset "Clean-up Your_Stroke!" is the superb swimming program specifically for triathletes and open water freestyle swimmers. Use the DVDs and included Training Program to help you improve your swimming technique and so SPEED and EFFICIENCY through the water.

The program consists of two DVDs and one CD-ROM packed with over 2?hrs of information to help you swim Smoother and Faster in no time. No other swimming training package on the market is as comprehensive and gives you three-times the value in one easy-to-use swimming guide. 

DVD 1 - Stroke Technique Correction

Swim Smooth prides itself on providing a totally comprehensive training package which gives you over 30 pool based drills, neatly divided into 7 specific areas of freestyle stroke technique:

- Breathing
- Head Position
- Leg Kick
- Body Roll
- Arm Recovery
- Hand Entry
- Catch and Pull

The first DVD features swimming and drill demonstrations by Sydney Olympic Gold Medallist, Bill Kirby OAM. Swim Smooth Head Coach Paul_Newsome provides observation and instruction backed by the guidance and bio mechanical knowledge of Swim Smooth's physiotherapist, Michelle Smith.

The first disc also contains many demonstrations of the common mistakes you should look out for within your own stroke technique. Using our straightforward 'Cause And Effect' approach to stroke correction, we'll show you the underlying cause of each stroke problem - it's often not obvious! Then we'll show you the best drills and visualisations to fix that underlying problem.

DVD 2 - Open Water Swimming Technique

The second DVD contains specific open water swimming drills and exercises to make sure you can transfer the improvements you've made in the pool into an open water race environment. Don't underestimate how important this is!

 

DVD1-509Mb 

Video: MP4 Video (H264) 426x320 29.97fps

Audio: AAC 48000Hz stereo 1536kbps

Muat Turun disini 

 

DVD2-358Mb 

Video: MP4 Video (H264) 426x320 29.97fps

Audio: AAC 48000Hz stereo 1536kbps

Muat Turun disini 

Cara Terapung di Dalam Air

Kebolehan untuk terapung di dalam air merupakan cita-cita semua orang samada yang tidak pandai berenang ataupun yang baru mula belajar berenang (secara sendirian). Kerap kali kita mendengar alasan orang yang takut untuk belajar berenang kerana mereka tidak tahu terapung dalam air.

Dibawah ini ditunjukkan satu kaedah Keapungan "Egg Beater", dimana keseluruhan kepala berada di atas permukaan air bersama-sama kedua tangan diangkat ke-atas. Bagi mereka yang baru belajar berenang, teknik ini mungkin terlalu sukar dan tidak menjadi apabila dilakukan. Kebiasaannya bagi mereka yang telah mahir dan yakin dengan air dapat melakukannya tanpa banyak masaalah.

EggBeater-1

EggBeater-2

EggBeater-3

Satu lagi cara yang mudah diikuti dengan kaedah kayuhan kaki Breaststroke bersama-sama kuakan tangan.

Satu lagi video menarik bagaimana anak-anak belajar apungan untuk survival .