The first week: first practice physical fitness, first practice arm strength, reaction ability, flexibility of hands and feet, jumping ability and balance ability.
Emphasis: It is not enough to spend only one week on the above physical fitness, so you should practice it frequently in the future.
The second week (it's time to learn the action): walking on the handrail, basically landing, standing long jump (at least 240), handstand, wall clamping and lazy jumping.
Week three: cat crawl, one-legged long jump, precision long jump, cat jump, run-up cat jump, wall climbing and double jump.
These actions can be found in the post bar, or you can go to Baidu to search for 38 basic actions of Parkour.
The fourth week (the difficulty is slightly increased): fart jump, monkey jump, roll (rolling on the ground to reduce strength), one-handed hurdle, side hand grasping railing, cat jump (it is recommended to start from 90), and big fly roll.
Week 5: Long jump on the wall, rebound jump, orangutan jump (that is, King Kong jump), 360-degree cat jump on the wall, grab the wall with one hand, fish roll over before jumping, and far orangutan (that is, orangutan flies a little farther behind obstacles).
Week 6 (difficulty): one foot on the wall (moon step), two orangutans, somersault (no need to learn to run)
Single-handed fly catch, railing turn, orangutan catch fart pier.
Week 7: The orangutan grabs the cat's paw, climbs over the wall (step by step), with high-side air and back air, and the orangutan flies to the platform.
Week 8: After learning the basic movements, practice all the above and practice comprehensively.
Emphasis: Warm-up preparation before exercise must be done. For example, leg press, skipping rope, jogging, push-ups, sit-ups, practicing grip strength, squatting, using hands and feet to go up and down stairs, etc. , are basic warm-up items that are helpful for parkour training. At first, you can find some obstacles, such as a table about one meter high or a cement table, and practice orangutans jumping back and forth; Practice forward tumbling on the grass or in a cleaner open space; Or go to the fitness equipment area of the park to practice rock climbing or something. These are all helpful for you to practice parkour, and they are also the basic methods for beginners to practice. When you are proficient, consider practicing some difficult movements. If you haven't practiced basic movements, you are easily injured unless you have a foundation. Since you like this sport, I believe you have also found many related videos and text materials on the Internet. Especially the video, see how people practice and how the movements are probably done. All you have to do is practice according to imitation.