{"id":19689,"date":"2021-12-10T14:41:22","date_gmt":"2021-12-10T07:41:22","guid":{"rendered":"https:\/\/pushclimbing.vn\/?p=19689"},"modified":"2023-09-19T11:48:40","modified_gmt":"2023-09-19T04:48:40","slug":"campus-board-training-tips","status":"publish","type":"post","link":"https:\/\/pushclimbing.vn\/vi\/campus-board-training-tips\/","title":{"rendered":"Campus Board Training Tips"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1216.8px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-image-element\" style=\"--awb-caption-title-font-family:var(--h2_typography-font-family);--awb-caption-title-font-weight:var(--h2_typography-font-weight);--awb-caption-title-font-style:var(--h2_typography-font-style);--awb-caption-title-size:var(--h2_typography-font-size);--awb-caption-title-transform:var(--h2_typography-text-transform);--awb-caption-title-line-height:var(--h2_typography-line-height);--awb-caption-title-letter-spacing:var(--h2_typography-letter-spacing);\"><span class=\"fusion-imageframe imageframe-none imageframe-1 hover-type-none\"><img decoding=\"async\" width=\"1024\" height=\"576\" title=\"Training tips Campus Board\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271920%27%20height%3D%271080%27%20viewBox%3D%270%200%201920%201080%27%3E%3Crect%20width%3D%271920%27%20height%3D%271080%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/pushclimbing.vn\/wp-content\/uploads\/2021\/12\/Training-tips-IG-1920x1080-px-2-1024x576.png\" alt class=\"lazyload img-responsive wp-image-28944\"\/><\/span><\/div><div class=\"fusion-text fusion-text-1\"><h1>CAPUS BOARD <br \/>TRAINING TIPS<\/h1>\n<\/div><div class=\"fusion-text fusion-text-2\"><\/p>\n<p>Climbing without feet is one of the most exciting movements to watch. The term \u201ccampus\u201d originated in a German university gym called The Campus Centre. The facility housed the world\u2019s first campus board, which was built by German crusher Wolfgang G\u00fcllich in 1988.<\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p><strong>What is a Campus boarD?<\/strong><\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p class=\"translation-block\">A campus board is <strong>a training tool that has been widely adopted to improve rock climbing performance<\/strong>. A campus board is a slightly overhanging, suspended wooden board with a variety of different-sized \u201crungs\u201d (i.e. edges) in evenly-spaced vertical increments. The term \u201ccampus\u201d implies pulling up on holds without the use of your feet. Technically, you can practice this technique on any campus-friendly route in the gym, but the campus board is specially designed for training. As you can imagine, performing controlled pull-ups on small edges massively increases your finger strength\u2013\u2013not to mention your core muscles and deadpoint accuracy.<\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p><strong>Khi n\u00e0o th\u00ec b\u1ea1n n\u00ean b\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp tr\u00ean Campus Board?<\/strong><\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p class=\"translation-block\">C\u00f3 nhi\u1ec1u l\u1eddi khuy\u00ean kh\u00e1c nhau, nh\u01b0ng nhi\u1ec1u ng\u01b0\u1eddi leo n\u00fai \u0111\u1ec1 xu\u1ea5t r\u1eb1ng b\u1ea1n n\u00ean \u0111\u00e3 leo n\u00fai \u00edt nh\u1ea5t 18 th\u00e1ng tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp tr\u00ean campus board. Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp n\u00e0y d\u1ef1a tr\u00ean kh\u1ea3 n\u0103ng c\u1ee7a c\u01a1 th\u1ec3 b\u1ea1n v\u00e0 ng\u1eebng ngay l\u1eadp t\u1ee9c n\u1ebfu b\u1ea1n g\u1eb7p b\u1ea5t k\u1ef3 c\u01a1n \u0111au ho\u1eb7c k\u00edch \u1ee9ng n\u00e0o. H\u00e3y th\u1eed b\u1eaft \u0111\u1ea7u v\u1edbi giai \u0111o\u1ea1n t\u1eadp luy\u1ec7n hai bu\u1ed5i m\u1ed7i tu\u1ea7n trong v\u00f2ng b\u1ed1n tu\u1ea7n \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3.<\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p><strong>Luy\u1ec7n t\u1eadp v\u1edbi b\u1ea3ng Campus nh\u01b0 th\u1ebf n\u00e0o?<\/strong><\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p>Campus board l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 tuy\u1ec7t v\u1eddi \u0111\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng leo n\u00fai c\u1ee7a b\u1ea1n. \u00dd t\u01b0\u1edfng l\u00e0 l\u1eb7p l\u1ea1i c\u00e1c chuy\u1ec3n \u0111\u1ed9ng c\u01a1 b\u1ea3n tr\u00ean campus board \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ee7a th\u00e2n tr\u00ean. H\u00e3y l\u01b0u \u00fd nh\u1eefng quy t\u1eafc sau \u0111\u00e2y:<\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p class=\"translation-block\"><strong>1 \u2013 When campusing, you\u2019ve always got to keep your shoulders locked down<\/strong>. Y<em>our shoulders should be down and away from this position while your arms are up. <\/em>If you are ever campusing and feel your shoulder brush your ear \u2014 <strong>DROP OFF!<\/strong><\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p class=\"translation-block\"><strong>2 \u2013 Be aware of how much you\u2019re swinging<\/strong>. Someone who has their shoulders correctly activated will be able to generate an opposing force from their core and won\u2019t dangle or swing at all. Obviously, we are aiming to push ourselves in these exercises so it\u2019s okay to swing an amount, but <em>if you are grabbing a rung, bouncing off the board, and having to wait a couple of seconds before you can look at going to the next rung, you shouldn\u2019t be on the board.<\/em><\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p><strong>3 &#8211; Keep your hands halfway between fully crimped and completely open.<\/strong><\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p>Using your momentum and maintaining a consistent upper-body engagement throughout your campus routine is hard. But proper form and technique will help prevent injury and lead to the most beneficial gains. Just remember: when you\u2019re learning a new, difficult exercise for the first time, do your absolute best to start small, use the correct form, and stay in physical control. Your future un-injured self will thank you for it.<\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p><strong>C\u00e1c b\u00e0i t\u1eadp tr\u00ean Campus Board:<\/strong><\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p>Tr\u00f4ng c\u00f3 v\u1ebb \u0111\u01a1n gi\u1ea3n, nh\u01b0ng kh\u00f4ng h\u1ec1 d\u1ec5 d\u00e0ng \u0111\u1ec3 c\u00f3 th\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a \u0111\u01b0\u1ee3c h\u1ebft campus board. C\u00f3 r\u1ea5t nhi\u1ec1u b\u00e0i t\u1eadp m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n tr\u00ean campus board \u0111\u1ec3 c\u00f3 th\u1ec3 t\u1eadp b\u1ed5 tr\u1ee3 cho leo n\u00fai. Paul s\u1ebd cho b\u1ea1n 3 b\u00e0i t\u1eadp gi\u00fap n\u00e2ng cao kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea3n th\u00e2n!<\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p class=\"translation-block\"><strong>1 \u2013<\/strong> <strong>Find movements you can do with moderate difficulty.<\/strong> Each time you land on new rung counts as a repetition here.<\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p><strong>2 &#8211; Start yourself a timer and <em>repeat one of your movements for 30 seconds.<\/em> Aim for 5-10 reps<\/strong><\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p><strong>3 \u2013 T\u1ea1m ng\u01b0ng v\u00e0 ngh\u1ec9 30 gi\u00e2y.<\/strong><\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p class=\"translation-block\"><strong>4 \u2013 Repeat steps 2-3 <em>on the minute for 4 minutes.<\/em><\/strong><\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p class=\"translation-block\"><strong>5 \u2013 Rest for <em>4 minutes <\/em>before moving on to your next movement and repeating steps 2-4<\/strong>.<\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p>If you\u2019re unsure about your form at all, get a friend to watch you, record yourself and compare to the videos.<\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p><strong>Climb On!<\/strong><\/p>\n<p><!-- \/wp:post-content --><\/p>\n<p>&nbsp;<\/p>\n<\/div><div class=\"fusion-text fusion-text-3\"><h4>Campus Board Training \u2013 Exercise #1<\/h4>\n<\/div><div class=\"fusion-video fusion-youtube\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><lite-youtube videoid=\"M8EPvPEtkpQ\" class=\"landscape\" params=\"wmode=transparent&autoplay=1&amp;enablejsapi=1\" title=\"YouTube video player 1\" data-button-label=\"Play Video\" width=\"600\" height=\"360\" data-thumbnail-size=\"auto\" data-no-cookie=\"on\"><\/lite-youtube><\/div><\/div><div class=\"fusion-text fusion-text-4\"><h4>Campus Board Training \u2013 Exercise #2<\/h4>\n<\/div><div class=\"fusion-video fusion-youtube\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><lite-youtube videoid=\"WgY9HgbrzVM\" class=\"landscape\" params=\"wmode=transparent&autoplay=1&amp;enablejsapi=1\" title=\"YouTube video player 2\" data-button-label=\"Play Video\" width=\"600\" height=\"360\" data-thumbnail-size=\"auto\" data-no-cookie=\"on\"><\/lite-youtube><\/div><\/div><div class=\"fusion-text fusion-text-5\"><h4>Campus Board Training \u2013 Exercise #3<\/h4>\n<\/div><div class=\"fusion-video fusion-youtube\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><lite-youtube videoid=\"MI2tKAFw_qQ\" class=\"landscape\" params=\"wmode=transparent&autoplay=1&amp;enablejsapi=1\" title=\"YouTube video player 3\" data-button-label=\"Play Video\" width=\"600\" height=\"360\" data-thumbnail-size=\"auto\" data-no-cookie=\"on\"><\/lite-youtube><\/div><\/div><div class=\"fusion-text fusion-text-6\"><h4>Campus Board Training \u2013 Stretching<\/h4>\n<\/div><div class=\"fusion-video fusion-youtube\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><lite-youtube videoid=\"m4hJft3PPuc\" class=\"landscape\" params=\"wmode=transparent&autoplay=1&amp;enablejsapi=1\" title=\"YouTube video player 4\" data-button-label=\"Play Video\" width=\"600\" height=\"360\" data-thumbnail-size=\"auto\" data-no-cookie=\"on\"><\/lite-youtube><\/div><\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":446,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[253],"tags":[241,262],"class_list":["post-19689","post","type-post","status-publish","format-standard","hentry","category-training","tag-climbing-tips","tag-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - 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