I m 19 years old and want a workout for parkour!

If you don't want to learn on a whim because of the encouragement of those handsome guys on TV, then you can start by exercising.

Parkour is no better than other sports 1 The coordination of the whole body is very important 2 The muscles of the whole body must reach a certain level, and the endurance does not have to be too good or too bad 3 The courage must be big, dare to think and dare to do. The heart must be careful (otherwise a miss, the fracture is the lightest) 4 to a field must be repeatedly familiar with the familiarity.

Finally, it is emphasized that parkour is an extreme sport, and the mortality rate is very high, so be cautious.

Running five kilometers a day is the kind of mountainous terrain

If you want to do parkour well, physical training is crucial. Only good physical fitness can complete all kinds of parkour moves. Below, there is the parkour workout method.

1. Endurance training.

1. Long-distance running: The requirement is a 400-meter track, 15 laps for women and 20 laps for men, and the average speed is not less than 2 minutes and 20 seconds per lap.

2. Weight-bearing cross-country: carry a backpack of no less than 30 kg (20 kg for women), walk on paths and ridges at an altitude of not less than 2,000 meters, for a full day or two days, once a week or two weeks.

3. If time and other conditions do not allow, you can also use swimming, cycling, etc. instead of long-distance running, and the amount of exercise is comparable.

2. Strength training.

1. Thigh strength training: the thighs are parallel to the ground, do "duck steps" walking, a group of 30 meters, 5 groups at a time, and no rest in the middle.

2. Calf strength training: tiptoe jumping, thighs without force, 30 meters in a group, 5 groups once, no rest in the middle.

3. Upper limb strength training: 8 push-ups in a group, do 5 groups; Pull-ups in groups of 6 and do 5 sets.

4. Waist and abdominal strength training: sit-ups with body turns, 15 or 20 times in a group, do 3 sets.

3. Balance training.

1. Balance on one foot: stand on one foot and complete the forward and backward movements many times.

2. Dynamic balance: choose a narrow ridge off the ground and walk like a balance beam; Or hop on one foot.

4. Flexibility training.

1. The horizontal bar hangs and stretches the limbs.

2. Press the legs and lower the waist.

3. Stretch the muscles on both sides of the body. Strength, balance and flexibility training should be done no less than 3 times a week and immediately after a long run. Before each action organized by the club, the long-distance run must not be less than 4 times a week. Reduce the amount of exercise 10 days before the action to avoid muscle fatigue during the action.

Run 10 laps a day. Pull the ligaments after the run. Weigh a group of 30 on one foot. Three sets at a time. Then push-ups in groups of 30. Three sets at a time.

A group of 30 from both ends. Three sets at a time. That's pretty much it. When the physical strength comes up, I plan it myself.

For newcomers, it is not recommended that you start downhill, because at first your muscles and your physical strength are not enough to support you to complete certain parkour moves, and you cannot afford to be in danger once it arises.

If you like parkour, it is recommended that you just start to focus on practicing your physical fitness, practice more strength, parkour is like a pyramid, the lowest level is the most important foundation, and slowly go up is the various movements of parkour.

When it comes to physical fitness and strength exercises, running is the most important, choose a time to run every day when you feel your body is in the best condition, not jogging, but accelerating, jogging, speeding up, jogging, and so on. Then the most important thing in parkour is arm strength and bounce power, arm strength recommends that you do push-ups, deformation push-ups and small push-ups are a great help for double standing arms when going up the wall. The explosive power of the leg muscles, that is, the bouncing force, is mainly to do squats with weights and do toe pads with weights.

School playground 400 meters? Running two laps is like walking, what a waste of feelings, I run the drill is to the teacher to apply for their own running, I tied sandbags to my legs, holding two bricks in my hand, our school is estimated to be 400 meters, the team runs 4 laps, I run... It seems to be about 4 laps, no way, tired!!

About the rostrum, three meters high, the rostrum is quite high, but three meters is not very high in our eyes... As long as it lands well. There is no danger, remember to roll forward

Same age! Fortunately, I practiced with the parkour team every Saturday and communicated with those great gods. I just do push-ups, sit-ups and squats... I practiced almost half a year ago, and the somersault and the regimental side flip will.