First of all, physical coordination is very important, so is talent. If natural harmony is not good, you must spend a lot of time practicing physical harmony. Strength is something you can't do or lack. It can be said that if the strength can't keep up, it can only stay at a certain step and never move. The strength of shoulders, arms, back, abdomen and lower limbs should be fully practiced. Bouncing is not a necessary quality, but it is very helpful for parkour. Actually, the most important thing is courage! Everyone has fear, but the fact is that the more serious it is, the more you can't let go of your body and get hurt. In addition to defeating demons by yourself, you should also go to a similar indoor training hall to practice on the spot. Because of this kind of local cushion, you won't be injured temporarily when you practice front somersault, back somersault and wall somersault. ?
Push-ups are performed by leaning forward, holding hands on the ground, fingers forward, arms straight, hands shoulder-width apart, legs straight back, and feet touching the ground with toes together. Bend your elbows down until your back is lower than your elbows, then straighten your arms and make a gesture. Exercise requirements: the body should be straight, and it is not allowed to bend into a "concave" shape, nor can the bow arm become a "convex" shape. Repeatedly repeating this action can develop the upper limb strength of the front deltoid, pectoralis major and triceps brachii.
Pull-ups. The action method is to hold the horizontal bar forward or backward with both hands, the grip distance is shoulder width, the feet are off the ground, the arms are straight, and the body is suspended. Pull-ups pull the body up to the top of the bar, and then the body gradually hangs down to make a good posture. When practicing, it is required to exert strength and pull-ups, without relying on the strength of body swinging and bending and kicking. Repeating this action repeatedly can develop the strength of pectoralis major, latissimus dorsi and elbow flexor.
The parallel bars are bent and stretched. The action method is that the arm bends and stretches on the parallel bars, the body straightens in the bars, the arm is completely bent and twisted, and then the arm is propped up hard to straighten the arm. Exercise requirements: the body should be straight, the lower limbs droop naturally, and the legs should not be bent, stretched or swayed. Repeating this action repeatedly can develop the strength of pectoralis major, deltoid and triceps brachii.
The method of sit-ups is to lie on your back on the floor or on the gymnastics mat, so that your body is in a horizontal position, your legs are straight, your hands generally hold your head, then lift your upper body to a straight position, and then gradually fall back to your original position. Repeatedly repeating this action can develop the strength of abdominal muscles and iliopsoas muscles. Practice requirements: sit up quickly and lie down slowly.
Belly in and leg up. The action method is to lie on your back on the floor or gymnastics mat, straighten your body horizontally, put your arms straight at your sides naturally, then tuck in your abdomen, lift your legs up to the straight position, and then gradually put down the cost to pose. Training requirements: abdomen is closed, legs are lifted quickly, and legs are lowered slowly. Repeatedly repeating this action can effectively develop the strength of abdominal muscles and hip flexors.
Bend and stretch your back. The action method is to lie prone on a mat or stool, with hips supported and feet fixed. Lift your arms forward, then bend and stretch your body. Practice requirements: when the body bends back, the upper body should be raised as much as possible. First of all, develop the strength of hip extensor and spine extensor.
Lie on your back and legs. The action method is to lie prone on the floor or mat, straighten your legs together, support your hips, and naturally straighten your arms to the side, so that your legs can swing back and forth. Practice requires that your legs be lifted as high as possible. Leg vibration in prone position is one of the effective means to develop the strength of spinal extensor and hip extensor.
Sit-ups and presses are performed by lying on the push frame, adjusting breathing (inhaling first when exerting force), holding a serious barbell with both hands, and the interval between hands is slightly wider than the shoulders. Then lift the barbell placed on the frame, gradually lower the barbell to the chest under proper control, and immediately lift it with strength until the arm is straight when touching the chest. The weight of this exercise should be gradually increased from light to heavy, and it can be lifted several times when it is light. If the weight reaches the maximum physical load, the primary influence has been met.
Birds can move. The action method is to lie on your back on the bench, hold a dumbbell in each hand, straighten your arms, palm up, gradually lower from the top of your chest to your sides, open your arms as far as possible, and then quickly return to your original position. Because its action is similar to the general flapping of wings when a bird flies, it is named bird movement. Exercise requirements: exhale when lying flat on both sides, and inhale when trying to restore the original posture. This action mainly develops the muscle strength of the chest and arms. In order to strengthen the training effect of pectoralis major, after lifting dumbbells on your back, the path of hand movement is changed to interspersed with circular movement. ?
Bear the side bending of the barbell. The action method is to open your feet left and right, hold the barbell piece with both hands, and bend your body back and forth. Practice requirements: the upper body should be upright, the legs should not be twisted, and stop when the lateral flexion reaches the limit. This exercise mainly develops the strength of extensor and flexor muscles on the same side of the spine.
Barbell lunge snatch The action method is to grab the barbell, lunge with both legs, and then restore the original posture. Continuous replacement. Training requirements: fast strength, coordination of upper and lower limbs. This sport mainly develops the strength of back muscles, upper limb muscles and lower limb muscles. ?
Throw the kettle bell behind. The action method is that the upper body leans forward, two hand-held kettlebells squat for half, and the kettlebells are thrown backwards. You can also practice with solid balls. Training requirements: leg strength, hip extension and arm swing. This sport mainly develops the muscle strength of legs, waist and upper limbs. 23, high leg lifts. The action method is to hold the parallel bars with both hands, tie a rubber band on the left knee and fix the other end on the pole. The upper body leans forward to lift the thigh, and the other leg actively pushes straight, and the legs rotate. Practice requirements: push, lift, send hips, lift legs hard, and don't pull the bar with your hands. This exercise mainly develops the strength of iliopsoas and thigh flexors.
Stretch your arms. The action method is to fix a rubber band at the upper end of the rib. The exerciser stands with his back to the ribs, his upper body leans forward, and his feet naturally spread back and forth. He holds the other end of the rubber band in both hands, puts it behind his head, elbows up, forearms and big arms form an angle of about 90 degrees. Then he inhales, and his forearm and triceps stretch the rubber band hard until his arm is straight, and then he returns to his original posture. Practice requirements: pull forward quickly, bounce back slowly, and pay attention to breathing. This sport mainly develops the strength of forearm muscles and deltoid muscles.