When I used to train in the gym, I knew exactly what muscles to train and what angles were the most exciting. After several years of training, my physical problems have gradually increased. After coming into contact with Parkour, I suddenly realized that when my goal is to lift heavier iron blocks, I can't pay attention to myself, and when my goal is to lift heavy objects with one muscle, I can't pay attention to the whole. Slowly began to practice parkour, out of the gym, with the book "the city is the gym".
I think all of us will inevitably move towards an integrated road of paying more attention to our own lives, and the sales of "City is Gym" in recent years have also confirmed this phenomenon.
When I pay attention to the whole, I can really understand the truth that strength starts from the feet and runs through the whole body. However, with too much conscious control and intervention, the body can't completely obey the command, and it takes a lot of time to practice to correct it slowly. This problem has been bothering me for a long time, because such exercise will affect my daily life.
After establishing the overall sports consciousness, I still feel that something is wrong and there are many problems. When I can't solve it, I can only study everywhere. In recent years, everything has been involved, from sports rehabilitation and osteopathy to psychoanalysis, hypnosis and physical and mental therapy. In the process of learning, I found that many things are not unknown at all, but just confirmed. I have felt it in my own practice before. At the same time, I got to know many psychological counselors and hospital doctors during my study. Many of these people can't understand the teacher's point of view, but only those who usually exercise regularly have a good physical experience. This phenomenon is actually my greatest achievement, and the teacher has repeatedly expressed the fact behind this phenomenon: our body is the subconscious itself, and our body is expressing our innermost feelings.
I just stayed in one area and didn't think about anything. Let's see what I can do. I took the initiative to choose a small step to do some support and rotation, slowly climbed to a high place, and then jumped down, so I kept doing what I wanted to do. At some point, I was tired all over and I stopped. This is the instruction given by the body, and there is no need for cognitive overcontrol. This is the most natural way to exercise.
When we look at Parkour from the practice and learning experience in recent years, it is not a special sport, let alone a heavyweight training system. Parkour is a natural sport. Parkour refers to all the natural movements of children, such as climbing the window sill after walking, adjusting the body to a higher place to see, and adjusting the body to land safely from a height. Artificially designed actions are close to nature, not nature itself.
The natural action is: if I want to land from a height, I must look at the ground with my eyes, move my body with my eyes, and walk to the place where my eyes look. The characteristic is that I really want to do this.
The overall action is: if I want to land, I need to know how to take off, and at the same time I need to know where to stabilize, where to stretch, how to breathe, how to do landing posture and so on. , which is characterized by comprehensive knowledge and artificial design.
Parkour in my heart is also a certain weight training system, just a natural action itself.
Self-respect training system is: what action should we do with our own weight, what is the standard of action, and what benefits this action has to our health. It is characterized by utilitarianism. Once blindly practicing for utility, it may block the original expression of the body and the problem will become more complicated.
The natural reaction is: that's what my body does.
I put forward the concept of "natural movement" through the electronic version. Even if this book provides training plans and goals, I suggest that you internalize the basic motor skills of parkour and make it a natural thing, instead of pursuing short-term utilitarian goals. Once you are proficient in these movements and practice according to your own feelings, we will certainly gain more, or find that we already know a lot and don't need to ask for instructions from the outside world.
In addition, the publication of this e-book also thanks to the sponsorship and support of OLLO Parkour Shoes. OLLO parkour shoes are shoes that I have always admired for one reason: their soles provide excellent touch, and we can feel stepping on the ground instead of shoes, which is conducive to the reactivation of plantar muscles. The activation of plantar muscles is of great significance. Most of the problems after standing and walking are caused by the atrophy of plantar muscles and the irreversible deterioration of plantar function. In addition, as the spokesperson of OLLO in China, I will propose or participate in more design updates for this pair of shoes from the perspective of biomechanics and natural movement of lower limbs, so as to have better performance in the future.
I would also like to thank all the readers who bought paper books, and I would also like to thank the coaches and doctors for giving me very rigorous advice, which made me get rid of many details mistakes in later reprinting.
In parkour training, there are three extremely important indicators: strength, stability and coordination. Only by synchronous development can a parkour move move forward correctly and without damage.
Let's briefly talk about the matters needing attention in the preliminary training for beginners and the corresponding training methods. 1. the warm-up period, that is, the warm-up activity before training, usually takes jogging as the main warm-up method. Through moderate and low-intensity exercise, muscles and joints can be fully active, so that the body can maintain a good state before starting training.
1. 1 jogging should not be too fast at the beginning, so that the body can stimulate the joints under low-intensity activities and the joint fluid secreted during the festival can fully lubricate the joints, thus reducing the wear and tear on the joints in the later training. If your own knee is not good, you can also lubricate your joints in another way. This way is cat crawling, and you can learn the way cats walk through the whole person. To fully melt your joints, although the intensity is slightly stronger than jogging, the overall joint activity effect is better than jogging. You can make your own decisions, of course, if you are willing to list the two in your physical training.
1.2 The second stage of warm-up is the stretching of ligaments and the deep lubrication of joints. The sequence is from trunk to limbs, and the warm-up starts from top to bottom. Usually stretching ligaments is the most basic warm-up exercise. Some students in China estimate that simple yoga movements can also stretch ligaments. When stretching ligaments, pay attention to the first few movements not to be too big. Although there have been other warm-ups before, there is still an accident of pulling the ligament during warm-up. Therefore, we should pay special attention to the standard of action. Only the standard stretching action can stretch the ligament to be stretched. After the second stage, you can have a short rest and drink some water, and then you can start the physical training stage. Physical training is divided into three parts, namely strength, coordination and stability. Because of the complexity of these three parts, the author can only introduce and describe some basic training methods relative to the basic content.
2. 1. Strength training can be divided into explosive training and endurance training. In explosive force training, we should pay attention to the training methods, focus on high-intensity and short-time training, and burst out the greatest strength of the body in the shortest time. Don't lengthen the time for quick success, which will not be good for our training. Long-term high-intensity training may cause great damage to ligament tissue. In endurance training, we need a long training cycle with low intensity. Because the exercise is our continuous exercise ability, the intensity can be adjusted within our tolerance, but the overall intensity is not recommended to exceed one-third of explosive training.
2. 1. 1 explosive force training method:
Legs: leapfrog, precision long jump, one-legged long jump, one-legged squat, abdominal jump, etc.
Upper limbs: push-ups and pull-ups (although the main exercise part is not the upper limbs, the effect of exercising the upper limbs is also very good, so the author added that readers can choose at will). Lift dumbbells, bench press, etc.
Trunk: sit-ups, arm push-ups, pull-ups, Russian rotation, waiting for the bus in the air, etc.
2. 1.2 endurance training methods:
Legs: jogging, variable speed running, skipping rope, etc.
Upper limbs: the overall exercise method is low-weight dumbbell push, or refer to the "City is Gym" by the senior engineer teacher.
Trunk: lifting legs, bending knees and rolling abdomen, touching feet and rolling abdomen, etc.
2.2 Stability training, that is, controlling one's body posture, improves the overall movement stability and success rate. Because stability requires more muscle groups, training is mostly a whole-body training method. It should be noted that stability training requires relatively high muscle strength, so it is necessary to pay attention to proper amount during training.
2.2. 1 Stability training content: railing, cat climbing, crocodile climbing, handstand, etc.
2.3 Coordination exercises, that is, the coordination of limbs and trunk, improve the overall completion and aesthetics of movements, adjust body posture, and the coordination between muscle groups.
It should be noted that there is a subtle relationship between coordination and naturalness, so it is unnecessary when you find that your coordination is not as good as others. However, with reasonable exercise methods, everyone can have perfect coordination.
2.3. 1 Coordinated training movements: standing on one leg, standing on one leg with eyes closed, squatting on the railing, etc.
end
After the above physical training, static body stretching is needed. The purpose is to stretch or compress the muscle group in motion in reverse, so that the muscle tissue can be relaxed, and the lactic acid in it can be separated from lactic acid under pressure and reverse stretching, so that the muscle tissue can return to normal state more quickly. It is particularly important to pay attention to the muscle groups of limbs, because if you don't stretch, the lactic acid accumulated in the muscles of limbs will partially affect your work, study and life the next day, so static stretching after exercise is particularly important. If conditions permit, you can do some yoga stretching after the training. 1. Ligament requirements-the most important items, especially the legs (splits), arms and waist (arch bridges).
2. Bouncing ability-you can use jumping back to exercise. Slowly from short to high, from near to far. And exercise the accuracy of landing.
3. Get up as soon as you land-a project that emphasizes the sense of distance. When a person jumps to the ground at a distance or height, he can immediately stand up or continue the next action by rolling.
4. Hand/elbow bounce-when you hit corners and obstacles, or you want to increase the jumping distance. At the same time, push the wall with your hand or elbow to increase the jumping distance.
5. accurate/precise jumping-practice jumping from one goal to another. Jumping from the initial short distance to the farthest distance is to exercise the accuracy of landing.
Climbing over the wall-the most basic exercise. After the easy run-up, the strength began to improve when reaching the goal. Press one foot against the wall first, and then grab the wall with your hand. Immediately push the wall with the other foot, push the first foot on the wall, and then help with your hands. Generally, it can be divided into two types: hands jumping up and back turning up.
⒎ TIC-TAC-The most common method is to avoid some obstacles in the movement. You can't be too slow. In the process of operation, when a well appears in front of you, step on a tree or wall near the wellhead, bounce over and continue to run. Only feet, not hands! The master can cross 4 or 5 times; When the running direction is parallel to the wall, such as in the driveway, if the road ahead is blocked, run a few steps on the wall with the help of the wall and then land to continue.
⒏ hand grip/elbow bounce-exercise the reaction speed of the hand. Jump with your hands and continue to catch the next target quickly with your hands! You can also jump with one hand, grab with one hand, or push the bullet down from one wall with both hands and grab the other wall.
⒐ Landing practice-After bungee jumping, you should only use your legs to cushion when landing, and you can't roll to continue the next action.
⒑ Jump blindly-it's more dangerous. After a leap in proficiency and accuracy. In some cases, you can close your eyes when jumping. But you can still feel your destination; As long as you have scanned the target position before jumping and then ignored the destination in the process of jumping, this is blind jumping.
(1) Forward somersault and back somersault-the requirement is to return to the original position as far as possible after completing the 360-degree forward somersault and back somersault.
5] Forward somersault and backward somersault-can be supported by hands. The requirement is to return to the original position as much as possible after completing the 360-degree forward somersault and backward somersault.
⒔ sense of balance-the most common handstand. The best way is to stand on your head and walk to your destination by hand in the opposite direction.
5. Rollover-Yes 180 degrees, 360 degrees, 540 degrees. There are also cross-flips or aerial stereotypes (that is, when you flip halfway in the air, you suddenly slow down in the air and then land)
5] Cats jump-like the movements of cats. Learn how to land a cat when jumping from one wall to another! Generally, there are two methods, the foot sliding method and the hand grasping method.
[6] Ape jumping-a common basic skill. Like orangutans, we hold down obstacles with our hands when running, and then spread our feet over obstacles.
⒘ Precision balance training-walking back and forth on the pipeline and crawling like a cat.
⒙ Insertion exercise-When running, use one foot or two feet or even any part of the body to rush into an entrance, such as skylights and windows.
⒚ somersault/obstacle crossing-usually starting with rollover. Height starts from waist height. At first, you can hold it in your hand or ask a friend to help you push it.
Horizontal bar exercise-can be used to exercise the grip strength of hands. For friends who want to practice somersaults, it is safest to find out the feeling of turning over or turning in the air from the horizontal bar first. Parkour training is a long-term and heavy-load training process. In the whole process, a series of changes will take place in the internal environment, such as the strengthening of the body's material metabolism process, the increase in the consumption of nutrients such as heat energy, the active hormone action and enzyme reaction process, and the accumulation of acid metabolite-lactic acid, which requires athletes to ingest enough nutrients. Sports nutrition is a science that studies the relationship between athletes' nutritional needs, nutritional factors, physical function, sports ability, physical adaptation and recovery, sports diseases and so on under different training conditions. Reasonable nutrition should fully supplement the nutrition consumption of athletes, adjust their nutrition in the body, and have sufficient nutrition reserves, so that athletes can maintain good sports ability and help eliminate fatigue. Poor nutrition reduces body function and causes some sports diseases. Nutrition is closely related to sports, but athletes in different sports have special requirements for nutrition intake. Therefore, when arranging nutrition, we should pay attention to the nutritional characteristics of different sports:
First, the nutritional characteristics of speed movement
The metabolic characteristics of speed exercise are high hypoxia and oxygen debt. Energy mainly depends on high-energy phosphoric acid system and anaerobic glycolysis of glycogen, such as 100 m, and ATP-CP and glycolysis account for 98% of the energy system. Therefore, its nutrition should be in line with the energy substances in the body in order to play its role quickly, so as to accelerate the synthesis of adenosine triphosphate (ATP) and adenosine phosphate (CP). Therefore, the diet should provide rich and easily absorbed nutrients, such as sugar, vitamin C and vitamin B2. In addition, acidic metabolites formed in a short time accumulate in the body, and nervous activity is highly tense. Food rich in protein and phosphorus should also be supplied. In order to make the body have sufficient alkali reserves, we should eat more alkaline foods such as vegetables and fruits.
Second, the nutritional characteristics of endurance exercise
This kind of event is characterized by low energy consumption per unit time but high total energy consumption. Energy metabolism is mainly provided by aerobic oxidation, mainly by fat, muscle glycogen consumption increases, protein decomposition increases, and more sugar needs to be supplied. In order to keep athletes' hemoglobin and respiratory enzymes at a high level, it is necessary to supply more protein, iron, vitamin B2 and vitamin C. In order to ensure the calories of food, reduce the size of food and reduce the burden on the stomach, the amount of fat in food can be appropriately increased, and the proportion of calories can account for 30-35% of the total calories. In addition, endurance athletes sweat a lot, so it is very important to replenish water and electrolytes during and after exercise.
Third, the nutritional characteristics of strength exercise
Strength training requires muscles to have great strength and explosiveness. In order to develop muscles, you need a lot of protein and vitamin B2. Especially in the initial stage of training, the supply of protein increased to more than 2g per kilogram of body weight, and its heat percentage could reach about 18%, among which the high-quality protein was not less than one third. In addition, it is also important to supplement sodium, potassium, calcium and magnesium to ensure the normal function of neuromuscular. 1, athletes' food should be diversified.
2. Formulating athletes' nutrition recipes reasonably. Acidic substances such as meat, rice and flour are alkaline with vegetables, beans and milk. Reasonable food collocation can maintain acid-base balance in the body.
3. Athlete's meal time must be adapted to sports. After intensive training, you should rest for at least 45 minutes before eating, and then train at least 2.5 hours after eating, because within a certain period of time after eating, food in the stomach fills the diaphragm, which affects breathing and is not conducive to exercise. At this time, exercise can reduce the blood supply of digestive organs, which not only affects food digestion, but also easily causes abdominal pain, vomiting and other symptoms. Studies have shown that during the digestion after eating, the total circulating blood mainly concentrates in the motor organs, and the digestive organs only account for 3%. In addition, besides the basic daily diet, athletes should supplement 1-2 snacks, which is especially important for athletes with high calorie consumption. Regarding the selection of teaching materials, books on physical quality training will be of great help to practice. On the one hand, you will get scientific exercise methods in the book, and more importantly, the author's experience is the most valuable place in the whole textbook.
Prisoner health
This is not a book that teaches you to develop "lovely muscles", but a book that teaches you to develop available strength, extreme strength and survival strength. The author Paul Wade spent 19 years in the harshest prison in the United States, where he gradually excavated a set of the oldest fitness methods, a set of strength philosophy that had long been lost in the commercial society, and became one of the strongest people on earth-which made him live with dignity. After he got out of prison, he sorted out this lost skill and made it public-this is the most precious gift he brought us. (from encyclopedia entry)
The city is a gymnasium.
The city is a gym: Parkour and weight-bearing training are milestones of Parkour. The high-tech teacher of Beijing Parkour Commune combined Parkour with self-respect training and introduced a set of effective and safe training methods. The development and spread of Parkour is closely related to this book. It is also because of this book that Parkour has changed from a handsome extreme sport to a practical escape skill and physical training method. Recently, Mr. Gao and OLLO also launched the electronic version of "City is Gym", which is more convenient and perfect than the physical book. If you want to exercise yourself and improve your ability, this book will be a good choice.