The preparation of the diver is done at special schools. The process begins with physical preparation and then continues with underwater games. Here are the most important things that a beginner should do to prepare himself.

The physical preparation of an amateur diver comprises everyday morning exercises that last about 30 minutes. The diver does different exercises with weights and other types of fitness equipment but an emphasis is put on sports activities such as jogging and swimming. Taking a shower after training becomes an obligatory procedure. In this way, the diver’s organism becomes more resistant to overcooling. It is enough to prolong the stay under water by lowering  its temperature from 35°C in the beginning to 15°C at the end of the preparation period. 

Exercises for Body Strength and Endurance

Exercises for the Upper Limbs

• inner and outer circles with weights 
• push-ups
• raising your arms forwards and upwards with weights
• raising your arms sidewards and upwards with weights
• raising a rod from a lying position
• raising a rod
• throwing a dense ball forward to a particular distance
• throwing a dense ball backwards
• pushing out a dense ball forwards
• stretching elastic cords with both arms over the head and in front of the chest
• stretching elastic cords with one arm backwards and forwards
• pull-ups 
• pull-ups with a ballast belt (3-5 kg)
• rope climbing
• rowing

• sit-ups 
• raising your legs from a lying-on-the-back position
• bending forwards and then straightening with a rod on the shoulders

• crouching with a rod on the shoulders
• crouching on one leg and then straightening
• vertical jumps with a rod
• skipping
• vertical jumps folding your legs to reach your chest
• “rainbow” jump

• jogging
• swimming
• cycling
• roller-skating, etc.

Exercises for the Apnea
Special attention should be paid to the training of the apnea, the diaphragm and the alimentary tract. The diver should do the exercises according to his or her age, physical abilities, etc.

There are two main kinds of apnea: simple (performed in the air), and complex (performed under water). The latter is divided into two types – passive and active. Passive apnea is done while lying on the bottom, and the active one – while swimming in the water. 

Exercises for Simple Apnea
What you need for practice: a ventilated room, a chair, a table and an empty stomach.
 

	Sit down on the chair. Bend your head sidewards, pulling the neck. Do not raise the shoulder towards the head. Do this 15 times in each direction.
Do full circles with your head, first to the right and then to the left (15 times for each direction). Breathe rhythmically.
	Lie down on your back. Raise your head and touch the breast with the chin while exhaling. Inhale when returning to the starting position (do this 15 times).
Lie on the table with, face down, your neck relaxed. Raise your head until you see the ceiling. Inhale while your head is up and exhale while it is down. Repeat slowly 15 times.
	Sit down on the chair, straighten your body taking in your stomach. Inhale through your nose and exhale through your mouth. During the first week do this 5 to 10 minutes a day. The time used for inhaling, holding and exhaling the air should be at least 10 seconds. At the end of the month, it should become thirty seconds.

Exercises for Complex Apnea
The exercises for complex apnea should be done in pools or in the sea. The complex passive apnea is trained no more than 5 times. Then, the active apnea is trained by picking objects from the bottom and by swimming horizontally under water.

Exercises for the Diaphragm and the Alimentary Tract
The exercises for stimulating the diaphragm and the alimentary tract are very important and useful because they increase the apnea by 15%, improve movement abilities, and increase the resistance to pressure changes while diving.

• With your hands resting on the waist, jump twice on toes and at the third jump spread out your legs. Do this 16 times. Breathe rhythmically and exhale powerfully when stretching out your legs.

• Sit on your knees, put your hands on the back of the neck, pull your elbows backwards. Exhale while bending forwards (stand on your heels). Inhale before getting back to the starting position. Do this 15 times.

• Crouch down and straighten forward one leg. Draw a semicircle with it and do not raise the heel from the floor. Do this 15 times. Exhale while moving the leg backwards and inhale when returning it to the starting position.