Method 1: Let the body adapt to parkour.
1, exercise your functions. Nothing can improve your parkour skills better than doing real exercises from the beginning. Do two laps in the following order when exercising. If you can't do it completely, do your best. The most important thing is promotion and progress. If you can do this, you can gradually increase the number and/or cycle of your work. 10 Squat (to prepare for jumping into the compound training box (also called enhanced box jump))
10 push-ups
10 high leg lift
10 push-ups
2. Run regularly. You should run at least 7~ 10 miles (1 1~ 16 kilometers) every week. Running is an important part of parkour, so you should have the ability to run long distances while keeping fast enough. Other sports are also helpful, such as hockey, boxing and swimming. Yoga can also strengthen your muscles.
3. Weightlifting. Strength is an important aspect of parkour. Because you have to go through the wall, not stay on it. Practice in the above order, combined with strength training, to achieve the best results. Don't exceed your strength limit in strength training. Perfect form and endurance (times) are more important. After all, parkour controls the body without lifting the car.
It is very important to stretch and warm up properly. If your body is not in the state, parkour is likely to be dangerous to you, so you must warm up in advance. If you don't warm up in advance, your muscle strength may decrease by 30%. In addition, making sure to warm up can avoid injuries or cramps. Pay attention to the whole body exercise. Parkour seems to rely mainly on leg movements, but your arms, knees, back and shoulders are equally important. If you are injured, don't stretch (or parkour) without a physical therapist.
5. Have a healthy diet. Lean protein, vegetables, nuts and seed food, and unprocessed food are the best choices for parkour athletes. Drink plenty of water, at least 1.8kg per day. Many athletes consume at least 3.7 liters of water every day. Cancel high-calorie and high-calorie foods. A healthy weight-to-muscle fat ratio is crucial to the success of Parkour. 180 lb (82 kg) body with obvious muscle lines is obviously easier to exercise than a body with 220 lb (100 kg) fat.
You may go to the toilet many times, but it's worth it. After each exercise, make sure there is enough water in your body. Parkour can be quite difficult for your body, so your muscles need enough water to keep their best condition.
6. Wear a pair of suitable sports shoes. The success of parkour depends largely on the shoes you wear. Consider that shoes should have sufficient grip (easy to climb); In addition, shoes should be strong enough to adapt to the intensity of exercise. Shoes should be light, too, and don't burden your body. Professional parkour shoes are on the market now. Their design combines the grip, support and stability needed for long-term exercise. K-Swiss, inov-8 and Vibram are all very popular products.
You will soon find that shoes wear out faster than they can be bought back, so it is not worth spending a lot of money on very good shoes. You can buy cheap shoes and replace them when you wear out a pair. Grip and durability are not as important as technology, but make sure you have enough traction, which will make your climbing easier. Make sure the shoes are not so thick that you can't feel the feeling of landing, because you need to get more sense of the environment.
Method 2: Master basic skills.
1, improve your jumping skills. It looks crazy, but take your time. Jump, not jump. Find some open outdoor platforms to practice. Jump on the platform first, then two steps, three steps. Keep relaxed, keep a good posture balance, and land on your toes 10 times before the next exercise (next week). About five or six times is very difficult.
Find a medium-sized fence to practice hands support. Support with your hands so that you can jump to the other side. One knee should be between your arms. Practice keeping your balance when landing.
2. Practice your landing skills. Incorrect landing method may hurt you. Find the landing point when jumping. Remember this rule: bend your knees, relax and stop. At the highest point of your jump, keep your knees above your wrists and your feet below. Spread your legs in mid-air to the landing site, and then let your whole body land. If necessary, palm forward, keep balance and land smoothly. Try to remain silent (like a ninja).
3. Make your muscles more perfect. It is very useful to practice pull-ups, which will help you cross walls, fences and high obstacles. Start with a normal pull-up. Then pull yourself up until the crossbar is in the chest position. Then try to pull it up and then pull it down. Finally, the movement is smooth, and the body is pulled up from under the crossbar until the crossbar is at the pelvis. Lift your knees and give your body motivation.
4. Become a master of shoulder flip. You need this posture most when you have an accident or lose your balance. Mastering this skill can help you overcome very difficult situations. Bow your head, make a fist and let your ass pass over your head. Consider crossing your hips diagonally with your shoulders. If you are a little hesitant, you can start practicing on one knee in the open space. Put your arms on the inside of your legs and keep your feet on the flat ground. This will keep you in the right posture when jumping. Lean forward when your feet stand.
Once you have mastered the skills of turning over, start from a low place and then gradually rise.
5. Run to the wall. You saw a lot in the movie, and now you must do it yourself. Start with the wall just out of reach, and don't climb the apartment building in B 13 area yet. Run quickly to the wall, step on the wall, try your best to jump, try your best to reach the possible height, and grab the wall. Hold on tight and pull yourself up.
When you are getting better, try stepping on the wall twice and jumping to a higher height.
6. Keep as quiet as possible. This is for your own safety, for the obstacles you have crossed and for the people around you. Maybe a structure looks strong enough to bear your weight, but you can't be sure until you climb up. For yourself and your surroundings, travel light. Less noise usually means less impact. It doesn't matter for concrete, but low noise at least means that your knee won't be hurt, which is the most important thing. Listen to your body when you exercise. Otherwise, by the time you find out, something will have gone wrong.