14 years old, just the age of development, the body grows rapidly in all aspects. If you exercise now, you will get twice the result with half the effort. As long as you persist, you can increase your strength, endurance and explosiveness a lot in a month or two.

However, before practicing parkour, you must first practice your body, and don't do those difficult movements, such as somersault, high jump, jumping over the railing, etc.

Parkour must have a good physical foundation, and everything should be gradual.

Injuries are common in parkour. If you are not careful, you may get hurt. If you are in poor health, I tell you, you may regret it all your life!

You can't see it at first, but when you are forty or fifty years old, you will know the seriousness of the problem.

Let me introduce you to the general exercise methods, which you can have a look at (all played by myself, which can be seen in my other parkour questions).

Parkour requires a higher overall physical quality. I mean, anyone can practice parkour, but not everyone can practice it well. People with poor physical fitness will definitely find it difficult to practice parkour (not to say that the training is very hard), and any action can make you go directly to the hospital (exaggerated, but it is true)!

Parkour needs strength, endurance, explosiveness, balance, flexibility and strong body control.

Let me introduce upper limb strength first.

Upper limb strength exercises mainly rely on push-ups, sit-ups, bench presses, pull-ups, dumbbell (or barbell) push-ups and push-ups rowing.

Introduce,

I won't talk about push-ups and sit-ups, but the waist is a very important body part in parkour, so you should practice sit-ups with your heart.

Simply put, bench press is lying on a bench and lifting barbells, mainly practicing pectoralis major, triceps brachii and deltoid toe-in, which can play a very significant role in strength growth.

Pull-ups, you should know, but what I'm talking about here is holding the horizontal bar, concentrating the strength of the latissimus dorsi (you understand it as the back muscle) and squeezing the shoulder blades on both sides as much as possible during the ascent.

Pull-ups are a way to quickly improve the strength of upper limbs, especially in many parkour movements, which require the use of back muscles.

It is recommended that deltoid muscle and triceps brachii can be divided into front and back of neck. It is a good way to increase arm strength to practice deltoid muscle and triceps brachii.

Upright rowing is complicated and difficult to describe. You can check the necessities online.

In fact, based on my many years of sports experience (covering my mouth and laughing), the effect of static sports (that's the name, I forgot, you will know when you look down) is much better than repeated mechanical sports. Static training is like standing on a pile, controlling breathing, bearing a certain weight, keeping a posture motionless, and then persisting for a period of time.

You can stretch your arms shoulder-level, hold a dumbbell in each hand, and then stand on the pile for a while, so that the upper limb strength can rise at the fastest speed, but this is the most bitter, especially when you start training, which is more painful than mechanical exercise!

Lower limb strength training is relatively simple, just stand on the pile and jog. You can stand on the pile as long as you can, until your legs are soft enough to kneel down, which tests your willpower ~ ~ If you jog, you can start from one kilometer and slowly reach 10 thousand meters. Pay attention to breathing and practice quickly.

The above is strength training. If you are flexible, it means wrists, legs, ankles, arms and back. Just like stretching exercises taught in school (don't say you don't know), stretching should be done before and after exercise, before warming up and after recovery.

I'd better talk about it, stretching my ankle, turning my ankle and turning my wrist, stretching (figuratively). Of course, some actions of yoga are ok, and beginners don't have to spend too much time here.

If you have the ability to balance, you have to jump over the railing and jump from the very low railing where you locked your bike to the height of a person, so that you can practice balance.

The above contents basically include the exercise methods of strength, endurance, explosiveness and flexibility, as well as the specific parkour movements. I think you can study or even teach yourself in various parkour clubs.

Finally, I hope you can succeed o(∩_∩)o ...