1, exercise their functions. Nothing can improve parkour skills better than doing real exercises from the beginning. Do two laps in the following order when exercising. If you can't do it completely, do your best. The most important thing is promotion and progress. If all these can be done, then the number and/or period of doing it can be gradually increased.

10 Squat (gradually promoted to jumping box)

10 push-ups

10 high leg lift

10 push-ups

2. Running. Running is an important part of parkour, so you should have the ability to run long distances and keep fast enough.

It is very important to stretch and warm up properly. Parkour is likely to be dangerous to you if you go out of shape, so you must warm up in advance. If you don't warm up in advance, your muscle strength may decrease by 30%. In addition, making sure to warm up can avoid injuries or cramps.

Pay attention to the whole body exercise. Parkour seems to rely mainly on leg movements. In fact, arms, knees, back and shoulders are equally important. If you are injured, don't stretch (or parkour) without a physical therapist.

4. Improve jumping skills. It looks crazy, but take your time. Jump, not jump. Find some open outdoor platforms to practice.

Jump on the platform first, then two steps, three steps. Keep relaxed, keep a good posture balance, and land on your toes before the next exercise (next week) 10 times. About five or six times is very difficult.

Find a medium-sized fence to practice hands support. Support with your hands so that you can jump to the other side. One knee should be between your arms. Practice keeping your balance when landing.

5. Practice landing skills. Incorrect landing method may cause injury. Look for the landing point when jumping. Remember this rule: bend your knees, relax and stop.

At the highest point of the jump, keep your knees above your wrists and your feet below your wrists. Spread your legs to the landing point in mid-air and let your whole body land. If necessary, palm forward, keep balance and land smoothly. Try to remain silent (like a ninja).

6. Have a healthy diet. Lean protein, vegetables, nuts and seed food, and unprocessed food are the best choices for parkour athletes. Drink plenty of water, at least 1.8kg per day. Many athletes consume at least 3.7 liters of water every day.

Cancel high-calorie and high-calorie foods. A healthy weight-to-muscle fat ratio is crucial to the success of Parkour. 180 lb (82 kg) body with obvious muscle lines is obviously easier to exercise than a body with 220 lb (100 kg) fat.

After each exercise, make sure there is enough water in your body. Parkour can be quite difficult for the body, so muscles need enough water to keep their best condition.