Parkour must be fast and strong?

Arm strength is a must, and it belongs to the comprehensive movement of strength, flexibility, balance and speed.

I have been practicing parkour for three years, and I just started to practice strength every day, and after a certain number of results, if I want to challenge the high difficulty of pure running, I must always practice strength, and the technique must be no problem, if I practice freerunning, as long as the strength is enough, then practice more skills.

You can't do it alone! Strength in the morning and combined training in the afternoon! It is in harmony with the body and works well.

There are a lot of demands on all aspects of the body.

10 must-have requirements for parkour:

Ligament requirements – the most important items, especially for the legs (splits), arms and waist (arches);

Bounce Ability – Frog jumping can be used for exercise. Slowly from short to tall, near to far. And it is necessary to exercise the accuracy of landing;

Landing Immediately – a project with a strong emphasis on distance. When a person jumps and lands at a distance or a high place, he or she can stand up or continue to the next action immediately by using a side roll;

Elbow bouncing - when you run into corners and obstacles, or when you want to jump more distance. At the same time, use the push of the hand or elbow on the wall to increase the distance of the jump;

Accurate Precision Jumping – The exercise jumps from one target to another. The jump from the beginning of the close to the farthest distance is to exercise the accuracy of landing;

Over the wall – the most basic exercise. After a relaxing run-up, the strength starts to ramp up when you reach the goal, first with one foot against the wall, then with your hand on the wall. Immediately push the wall with your other foot, push the first foot on the wall, and help with both hands.

Generally, it is divided into two hands on the front and a back sitting on the back to turn up;

tic-tac – the most common technique used to avoid obstacles during exercise. Don't slow down too much, and when you see a well in front of you during the run, step on a tree or wall near the well, bounce over it, and then continue running. The whole process can only be used with feet, not hands!

Masters can step over and flip over again; When the direction of running is parallel to the wall, such as in the alley, if the road ahead is blocked, run a few steps on the wall with the help of the wall, and then land on the ground to continue.

Hand grip after elbow bounce – exercise the reaction speed of the hand. Jump with your hand and then use your hand to continue to catch the next target quickly! You can also jump with one hand and grab with one hand, or push from one wall with both hands to grab another wall, etc.;

Landing practice - after the high-luck jump, only use the legs to cushion when landing, and cannot use the side roll to continue the next movement;

Blind jumping – this one is more dangerous. After the proficient accuracy jump. In some cases, it is possible to close your eyes during jumping.

But you can still feel where you are going to land; As long as you have scanned the target location before jumping, and then don't pay attention to the destination at all during the jump, this is a blind jump;

The best way to practice arm strength is to hold on to the wall, then pin it up, and then move left and right along the wall, you know? If you are explosive, you have to stare under your feet when you go up the wall, you know, otherwise it will be very difficult to go up the wall, and you will do push-ups at home.

It is very important, parkour has been running again in actual combat, at the same time, in doing a variety of cross-movement dry work, it takes a long time to complete the Zhaozen Cave, and the time also shows that you need "endurance", if you don't have stamina you can't run the whole distance, just in the usual physical training, there is also endurance training, although it is not explained but when doing sports, it has been included, such as warm-up running, sprinting, and so on. Although it is not a professional endurance training meditation practice, it is still effective in the end. Endurance is essential for exercise!

It's not ordinarily important, it's okay to play parkour with friends (elementary school students often play, but it's not parkour), and then you'll know that endurance is not generally important.

Stamina! Endurance is important to do anything, and it is inseparable.

Upper body strength exercises, mainly relying on push-ups, sit-ups, bench presses, pull-ups, dumbbell (or barbell) presses, prone rows and other postures.

I won't talk about push-ups and sit-ups, but the waist is a very important part of the body in parkour, and you should practice sit-ups with your heart.

To put it simply, bench press is to lie on the bench and lift the barbell, focusing on the pectoralis major, triceps and deltoid anterior fascicle, which can have a very significant effect on the growth of strength.

Pull-ups, you should know, but what I'm talking about here is that you are holding the horizontal bar, concentrating the force of the latissimus dorsi (you understand it as the back muscles) to pull up, and as you ascend, squeeze the shoulder blades as tightly back as possible.

Pull-ups are a quick way to improve upper body strength, especially in parkour, where you need to use your back muscles for many movements.

The press can be divided into anterior and posterior neck and back, and the anterior, middle or mid-to-back deltoid and triceps brachii are mainly trained, which is a good way to increase arm strength.

Prone rowing, the action is more complicated, it is inconvenient to describe it, you can check the essentials of the action on the Internet.

Actually, with my years of experience in exercising (covering my mouth and laughing), the effect of Jinggong (that's the name, I forgot, you will know what it means) is much better than doing mechanical exercises repeatedly, Jinggong is like standing on a pile, controlling breathing, carrying a certain amount of weight, holding a position still, and then holding it for a while.

You can stretch your arms, level with your shoulders, hold a dumbbell in each hand, and then hold it for a period of time with the action of standing on the pile, so that the strength of your upper limbs can rise at the fastest speed, but this is the most painful, especially when you just start practicing, people like you who are originally not strong enough, are even more sore, numb and swollen, much more bitter than mechanical exercise!

lz, all of the above are my own hand-hitting, you didn't give a point (you don't have a point) you don't choose me, who do you choose? o(∩_o~