Manual of Freediving: Underwater on a Single Breath PDF
Preview Manual of Freediving: Underwater on a Single Breath
BOSTON PUBLIC LIBRARY Utl Stefano Tovaglieri 3 9999 06828 194 6 Manual of Freediving Underwater on a single breath Boston PobHc Library /# Digitized by the Internet Archive in 2017 with funding from Kahle/Austin Foundation https://archive.org/details/manualoffreediviOOumbe MANUAL OF FREEDIVING Underwater on a single breath Umberto Pelizzari - Stefano Tovaglieri MANUAL OF FREEDIVING Underwater on a single breath CG IDELSON-GNOCCHI MANUAL OF FREEDIVING Underwater on a single breath by Umberto Pelizzari and Stefano Tovaglieri English Translation Copyright © 2004 by Idelson-Gnocchi Ltd. Published by Idelson-Gnocchi Ltd., Subsidiary Publisher Division of IDELSON-GNOCCHI Sri - Editori dal 1908 - www.idelson-gnocchi.com Sorbona • Grasso Morelli • Liviana Medicina • Grafite • Idelson Gnocchi Ltd. Via M. Pietravalle, 85 - 80131 Naples, Italy - Tel +39-081-5453443 - Fax +39-081-5464991 12255 NW Hwy 225-A Reddick, FL 32686 USA - Tel. +1-352-5911136 - Fax +1-352-5911189 Idelson-Gnocchi Ltd. Publishers is Member of: • DEMA, Diving Equipment & Marketing Association www.dema.org • FPA, Florida Publisher Association www.flbookpub.org • HDSUSA, The Historical Diving Society USA www.hds.org All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical system, without permission in writing from the publisher. Requests for permission to make copies of any part of the work should be mailed to: Permission Department Idelson-Gnocchi Ltd. Publishers 12255 NW Hwy 225A Reddick, FL 32686 USA www.boatseafari.com email: [email protected] email: [email protected] This is a translation of “Corso di Apnea” Copyright © 2001 by Gruppo Mursia Editore S.p.A. - Italy Revised and updated by the author. Copyright © 2004 by Umberto Pelizzari. All Rights Reserved. Library of Congress Cataloging-in-Publication Data [Manual of Lreediving - Underwater on a single breath] ISBN 1928649270 Translated from the Italian by William Trubridge Cover photograph by © Alberto Muro Pelliconi. All rights Reserved. Drawings and Tables by Nicola Refolo CONTENTS Foreword Acknowledgements XIII Conversion table Introduction: The history of apnea Origin of apnea: from myth to history History of the records: the first by a Greek fisherman The apnea of the women The disciplines Part one BEFORE ENTERING THE WATER 1. Approaching apnea 1.1 The first rule: verify psychophysical conditions 1.2. From mask to ballast: how to choose equipment A brief history of masks, 25; Getting dressed, 31; Instruments, 32; Other accessories, 33. 2. Adapting the body to water 2.1 The physics of immersion 2.2 The oxygen cycle Cardiovascular system, 46; Cardiac cycle, 48; Respiratory system, 51. 2.3 Underwater vision 64 2.4 Heat 68 3. Adapting the body to apnea 3.1 Aquatic nature of man 3.2 The dive reflex 73 3.3 Blood shift 77 3.4 Ears, nose, mouth Prevention and hygiene, 86; The Proplug, 88; Periodic check-ups, 88. Part two THE ART OF NOT BREATHING 4. Breath and relaxation 4.1 Stress, anxiety and boredom What happens to our body during anxiety?, 97; Avoid stress by under- standing it, 98; Causes of stress in apnea, 100. 4.2 Techniques of respiration Improving the elasticity of the ribcage, 103; Exercises for the improve- ment of the elasticity of the ribcage (costovertebral and intercostal joints), 104; Yoga breathing techniques, 109; Exerases to improve respiratory sen- sitivity, 110; Pranayama, 113; Diaphragmatic respiration, 116; The car- pa, 124. 4.3 Techniques of relaxation Relaxation, 126; Mental effects of relaxation, 127; Physical effects of re- laxation, 127; How to relax, 128. 4.4 Mental training and apnea Autogenic training, 131; Relaxation with colours: Katabasis, 133. 5. Underwater relaxation The coconut, coral and the sea: small story, almost Yen, 137; How to pre- pare for a static apnea, 138. 5.1 Static apnea Stopwatch: pros and cons, 139 5.2 Dynamic apnea 5.3 Freediving 144 Part three BECOMING AN APNEIST 6. The Finstroke 6.1 Biomechanical analysis of finning Axes and planes of the human body, 152-153. 6.2 Ideal finning technique Velocity and constant weight, 160-161. 6.3 Different ways of finning 6.4 Errors of finning 6.5 The Monofin Preliminary monofin exercises, 190; Exerases with the monofin, 193. 7. Compensation 7.1 Compensatory manoeuvres Valsalva technique, 197; Marcante-Odaglia technique, 198; Personal tech- niques, 200. 7.2 Using the diaphragm to compensate 7.3 Tubular aerobics The purposes of tubular exerases, 202; Muscular exercises, 202; What, when and how much to exercise, 203; Autoinsufflation, 205; Warning, 205.
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