2. Rolling is the most important action of parkour, which can cushion the impact when rolling on the ground.
3. When jumping from a height, rolling on the ground will transform the impact into forward momentum, and you can reach the next action.
4. Swan diving is a rolling extension, generally climbing over obstacles with the body (skilled people can achieve silent effect). Skilled diving and tumbling are very helpful for practicing other movements.
5. Balance and practice the coordination of the body, so as not to stand unsteadily on high or narrow railings and buildings.
6. Cat crawling and cat balancing are safer single-line crossing methods than walking on the railing. Posture is very important. Try to be parallel to the railing, and hold the railing with both hands to control the balance point. This action is rarely used in parkour, but it plays an important role in some special environments.
7. After precise one-legged take-off, many movements are one-legged jumping or one-legged climbing to exercise one foot.
8. Accurate two-legged take-off, practice slowly from the big target to the small target, and don't rush in, otherwise it will be very dangerous. At the same time, it is a sublimation type that basically falls to the ground, requiring good foot strength. Running accuracy of extension action.
9. Grasp the railing (dismount) with your side hand, cross the railing at a certain height, and make safety preparations before jumping.
10. The vault is different from the handrail. The railing can be firmly grasped by hand. This is just a face, and the body is fixed on the face with the palm of your hand or the middle calluses to keep balance.
1 1. After the fast wall runs, push the wall (45% of the forefoot and the wall, and the master and beginner can't push the other foot after one push) and grab the wall with both hands and pull it up.
12. Tick-tac-toe tactics are the first kind of wall-running, with one foot touching the wall.
13. Precise control. After kicking the wall, reach the target accurately.
14. The crane is a method to quickly climb high and bottomless objects. Step on the other leg to support your balance.
15.moonstep run-up, push the wall up with one leg, and then push the wall quickly in the air. Before practicing this action, the ability to push the wall is required to be perfect.
16.catleap is the forward form of climbing a wall or an object, fixing yourself under an obstacle for the next action.
17. The combination of preventing cats (180% cats) from staring at the wall and 180% turning around and cats. When you grab the wall, pull your hand up, push the wall and turn around. ...
18. Running cats take off on one leg for a long distance. It should be noted that the forefoot should keep a certain distance from the wall to prevent the legs and knees from hitting the wall.
19. Tick-tac-toe, a combination of kicking a wall and a cat.
20. When a monkey vaults over an obstacle, his legs contract and his hands support the obstacle.
2 1. Master King Kong vaulted horse jumps before practicing this movement. The difference between it and the monkey jump is that the leg is 45%, and it crosses a big obstacle.
22. Double holes are the sublimation version of gorilla jumping, and the hind legs should be as high as possible.
23. The combination of diving hole and diving.
24. Ape fine jump (Kong Jing) The combination of ape fine jump and fine fixed point.
25. The orangutan jumped on the cat (King Kong Cat) and felt a bit like juggling in the air. If the body is not well coordinated, it is easy to cause the head to hit an object.
26. At present, the vault can be divided into two movements. The first common action is that the legs pass through the obstacles first, and then the hands support the body behind. The other is that after crossing the obstacle, the hands move forward to pull the obstacle, and the legs arch with the ground, and the force from the hands further decreases.
27. Apes bounce (King Kong dash). Immediately after jumping, the orangutan quickly contracts the abdominal muscles, puts the lower body in front, then supports the body with his hands and rushes forward with his legs.
28. Lazy vault skills for sideways obstacles. Support your left (right) hand on the obstacle, and lift your left (right) leg to jump over the obstacle.
29. The advantage of speed vault is that after crossing the railing, you can run quickly without unnecessary movements.
30. Drilling bottom requires a high degree of accuracy. No matter whether the head or foot passes first, if it is deformed halfway, the waist or head will be hit.
3 1. It should be easier to master the pulling of the horizontal bar often, and drive the body by the force thrown out.
32. Handstand exercises arm strength, waist strength and coordination.
33. Exercise the standard bearer's grip strength, wrist strength, arm strength, waist strength and thigh muscles.
34. palm rotation is actually very easy to learn. Hold your hand on a railing or surface with your hand and shoulder as the axis. Pay attention to turn your body with your shoulders and look at the origin.
35. Advanced wall rotation. Before practicing this action, you must master the rotation of the hand support (skilled to the inclined wall);
36. To practice this movement, you must master the far and near cartwheels, and pay attention to the output, speed and height of one leg.
37. Like rollover, pay attention to height and speed.
38. Backflip is a backflip with the waist axis as the bottom and the head as the top.
Remember: Parkour is not a somersault, but an embellishment of Parkour. The real parkour is to regard the obstacles in parkour as obstacles in life, which is a way of life.