Basic requirements, simple movement requirements and practice methods in parkour.
1: Exercise balance and physical coordination on the railing, so as not to stand unsteadily in high places or narrow places.
2. Cat balance is a safer way to cross a single line 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.
3. landing basically from low to high, with the forefoot on the ground and the sound as low as possible.
The farther you jump, the more obstacles you can pass. Don't let distance get in the way.
5. Grasp the railing (dismount) with your side hand, cross the railing at a certain height, and make safety preparations before jumping.
6. Handstand exercises arm strength, waist strength and coordination.
7. Running accuracy is slowly practiced from big target to small target, so you can't rush it, otherwise it will be very dangerous. At the same time, it is sublimation type, basically landing, and requires good feet.
8. Tick-tac-toe first method: the method of single-leg force and bounce.
9.tic tac, the first type runs the wall and touches the wall with one foot.
10: It is required to drill the bottom rod accurately. Whether the head or the foot passes first, if the action is deformed in the middle, it will hit the waist or face.
1 1: wall running is also called the combination of climbing the wall with bare hands, stepping on the wall and jumping on the cat.
12: Crane is a fast climbing method for high-bottom and low-level objects. A step on the other leg acts as a lever, supporting the body and maintaining balance.
13: After precise one-legged take-off, many movements are jumping or climbing with one foot to exercise one foot.
14: Two-step wall jump, quickly combining climbing the wall and supporting the body.
15: swan dive is an action that is often used to jump from a height or turn forward to cushion the excessive pressure on the legs.
16: The lazy vault is the easiest way to cross the railing.
17: The advantage of speed vault is that you can run quickly after crossing the railing without any unnecessary movements.
18: The most basic obstacle method of King Kong vault.
19: "Sprint vault" jump, legs pass through obstacles first, and then the body is supported by hands behind. At present, it is divided into two movements, that is, lifting the legs after supporting the body with both hands, and then landing with both feet, which is very good visually; Another is to pull the obstacle forward with your right hand after crossing the obstacle, so that your legs are arched with the ground, and the force from your hands will fall further.
20: moonstep At present, I think it is the most difficult and dangerous action, so I estimate that newcomers should not be assessed, because poor practice may cause the calf bone to get stuck on the edge of the object and directly "click".
21:a cat leap is a forward posture of climbing a wall or an object, fixing itself under an obstacle and preparing for the next action.
22: The cat's counterattack (180% cat) is a combination of bouncing off the wall, turning around and flapping, but according to the distance, it is generally used less.
23. 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 it with the palm or the middle calluses to keep balance.
24: 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 first.
25. The palm rotation technique is very important. Hands should hold the railing from different sides.
26: tic tac to cat: The combination of kicking the wall and the cat.
27. It should be easier to master the cart pulling on the horizontal bar frequently, and drive the body by the force thrown out.
28: Double holes are the sublimation version of gorilla jumping, and the hind legs are raised as high as possible.
29: Big Flying Side Roll Relief Skills
30: The precise jumping point of the hole should not be too close to the obstacle, otherwise there will be no impulse.
3 1: climb over the wall to fix the hand position and move the hand position.
32: The orangutan jumps into the "King Kong Sprint". The orangutan jumps, and the "King Kong dash" jumps to quickly contract the abdominal muscles, with the lower body in front.
33: Throw your body forward with the power of your feet in the air.
34: The orangutan jumps over the cat (King Kong Cat), which is a bit like juggling in the air. If the body coordination is poor, you can't change your movements in the air, and your head can easily hit an object.
35: Rollover in height is the same as rollover. Pay attention to altitude and speed.
36: diving hole fish jumps in the air to catch orangutans jumping.
37: The high back flip is the back flip with the waist axis as the bottom and the high back flip with the head as the axis.
Exercise the grip strength, wrist strength, arm strength, waist strength and thigh muscles of the national flag.
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.
Video: 38 basic actions of parkour:/PTV/VPlay/551579.html.
Transferred from Beijing Parkour Commune