Benefits of Parkour Because how to exercise, please 3Q

Parkour has a lot of exercise, on the one hand, it requires a high level of physical fitness, on the other hand, it is also a test of your reflexes, or safety first, to avoid injury.

Exercise your whole body.

Upper limbs: Push-ups: (5 10 for one hand, 20 50 for both hands, 10 for clapping) 2 sets of double bars:

20 30 pcs) 4 sets Lifting barbells: (5kg 20kg [water bottle available] 30 reps) 4 sets Handstand against the wall: (2 5 minutes) 2 reps Waist and abdomen:

Sit-ups: (40 80) 3 sets Hanging leg raises: (5 15 reps) 3 sets Lift the upper body with weights in the air [Lying down]:

10 30 pcs) 2 sets of slope sit-ups: (10 20 [weight-bearing]) 2 sets of empty leg swings: (20 50 pcs) 2 sets of double head ups:

20 50 pcs) 4 sets Side ris-ups: (30 50 pcs) 2 sets on each side Orangutan positioning double brace: (15 minutes) [can be on grass, can be obstacles] Fish more rolling:

20 minutes) [ Same as above] Jump double carry: (10 20 reps) 4 sets of bounces: positioning jump obstacle jump standing long jump 3 jumps power jumps (10 minutes for each of the above) [can all be practiced together] frog jump:

8 10 reps) 8 sets Balance Coordination: Standing on one foot with eyes closed: (3 5 minutes) 2 reps Cat crawling:

30 minutes) [Pick up the oblique carry or wall] Climb handstand: (10 meters 20 meters) 6 times Control handstand: (3 seconds 10 seconds) [30 minutes practice] Physical fitness Explosiveness:

600m (jogging) + 200m (sprint) 4 times.

1. Basically land (landing) from low to high, the soles of the feet on the ground in the front, and the hands on the ground (to prevent upside down), as low as possible.

2. Rolling (roll) The main action of parkour, which can cushion the impact when landing and rolling.

3. When jumping from a high place, the impact force is converted into a forward momentum, and it can reach the next action.

4. Swan dive is a kind of rolling extension, generally using the body to climb over obstacles (skilled people can achieve a silent effect). Skillful fish jumping and rolling is a great help in practicing other movements.

5. Balance practice the coordination of the body, so as not to stand unstable in high places or narrow railings, buildings, etc.

6. Cat climbing, cat balance (cat balance) is a safer single-line crossing method than walking on the railing, the posture is very important, the body should be as parallel as possible to the blind railing, and the control balance point is held in both hands to hold the railing. This action is rarely used in parkour, but it can play an important role in some special environments.