Parkour is a combination of the ability to walk, run and jump in acrobatics to get from 'A' to 'B' quickly and in the most efficient way. It's about how you 'flow' from one place to another more quickly than taking the usual route. This is not to look cool. This is serious art; demanding physical activity and should be done only within the limits of your abilities and physical condition. If you are open to a challenge, please continue reading.
Step
Part 1 of 3: Condition yourself
Step 1. Practice with your own body weight
Nothing can train you to really move and push your body more than starting with your own body weight. Perform the following routine twice each time you do the exercise. If you can't do everything, do what you can. Focus on progress. If you can do all of them, regularly start increasing the number of your training sessions.
- 10 squat jumps (builds jumping muscles)
- 10 times push ups
- 10 times leg exercise on your back with both legs
- 10 times hand exercise with the bar
Step 2. Run regularly
In one week you should run at least 11-16 km. Running is a big part of parkour, and you need to be able to run long distances, as well as run fast.
Other cardio exercises that really help are lacrosse, boxing and swimming. Yoga can also build your muscles
Step 3. Lift weights
Strength is an important aspect of parkour. You can't just hang on a wall; You have to somehow, be able to climb it. Practice with the routine described above and combine it with weight training to get optimal results
Don't be too obsessed with how much weight you can lift. Perfect body shape and endurance (number of repetitions) are much more important. In the end, your goal in training hard isn't to lift a car
Step 4. Stretch and warm up properly
Parkour can be a dangerous sport if you can't condition it, so make sure you stretch properly before starting your workout. If you don't warm up before stretching, you can lose up to 30% of your possible strength and muscle power. What's more, make sure you stretch to prevent injury or sprains.
Don't miss any part of your body. It seems that most parkour uses your feet, but your arms, neck, back and shoulders are just as important. If you have an injury, you shouldn't stretch without physical therapy (or even parkour)
Step 5. Eat nutritious food
Lean protein, vegetables and fruits, nuts and seeds, and unprocessed foods are the best foods for parkour athletes (traceurs). Drink plenty of water-at least 1.89 L a day. Tracers consume at least 1 gallon of water a day.
- Leave high-calorie and high-fat foods. A healthy body weight and muscle with a normal fat content are essential to mastering this skill. It would be much easier to lift 82 kg of pure muscle over that wall than it would be to lift 100 kg of muscle covered in fat.
- You will urinate more often, but it's not in vain. Be sure to drink water after each workout session. Parkour is very tough on the body and muscles, you need lots of water to stay in perfect shape.
Step 6. Wear comfortable sports shoes
Your success in doing parkour is very dependent on the sports shoes you wear. Consider buying sports shoes equipped with grips (for climbing); these shoes should be strong enough to handle the movement you will be doing. These shoes should also be light enough that they won't hold you back.
- Parkour sports shoes are already on the market. They are equipped with the grip, cushioning and stability required for hard impacts as well as traction for a wide variety of ground surfaces. K-swiss, inov-8 and Vibram Five Fingers are some of the preferred choices.
- You'll find that you spoil your sneakers faster than you buy them and that it's not worth wasting large sums of money. Buy cheap shoes; so that when your shoe breaks, you can buy another pair of shoes. Grip and durability aren't as important as technique, but make sure the shoes you buy have traction, so they can help you climb easier. Make sure the soles are not too thick to avoid poor landing technique and help you get a better feel for the environment.
Part 2 of 3: Mastering the Basics
Step 1. Relax your jump
While this may seem daunting at first, start with a few steps. Jump "up" not down. Find a wide open area or place outdoors.
- Jump from the bottom up with one step, then two, then three, and so on. You need to have a calm, balanced posture, and land gently on your toes 10 times in a row before you add the next step in your jump for the next meeting or week. About 5 or 6 steps will be a bit difficult.
- Find some medium-sized fences to practice jumping with both hands. Use your hands to push your feet to the side. Place one knee between your arms. Practice your balance as you land.
Step 2. Practice landing
A good jump without a proper landing could land you in the hospital. Before stretching, land down. Remember the following sequence: tuck, stretch, support.
When you're jumping up, bring your knees to waist level, and your feet under them. Extend your legs into a standing position in the air and bring your whole body down as you land. Place your palms in front to help balance and support you if needed. Try to land silently (like a ninja)
Step 3. Perfect your muscles
This is an extreme hand muscle exercise and will help you jump over walls, fences and other high obstacles.
Start with normal hand exercises. Then make the bars as short as you can. Then, work on getting your chest over the bar, adding a slight dip if you can. Finally, do it in a smooth motion, working from under the bar until it is in line with your hipbones. Bring your knees up and forward to propel your body
Step 4. Master rolling with the shoulders
When you get startled and lose your balance, you'll need the ability to roll a lot. Mastering shoulder rolls can help you get out of difficult situations.
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Fold your head and arms inward, relax your body, arch your torso and one shoulder forward around your head as in a circle, then roll your buttocks over your head. Think of it from your shoulders diagonally to your waist.
If you're a little unsure, start with one foot on the ground. Place your hands inside your feet, holding the feet that are on the ground. This can help you stay in this position while rolling. Push your body forward while holding your feet
- Once you understand the basics of rolling, start with a low jump, then work your way up higher.
Step 5. Run up the wall
You've seen it in the movies and now you're ready to do it yourself. Start with a wall that's a little hard to reach; don't climb the apartment building like in the movie District 13.
- Run towards a wall, kick with your feet and get as high as you can, then reach for the edge of the wall. Perform an upward kick to propel yourself up.
- Once you get the hang of it, take advantage of both angles to start, to give you extra height.
Step 6. Make it as quiet as possible
This is useful for your safety and the safety of the objects you will use and wander on. A building may look strong and able to support your weight, but you can't know for sure until you climb it. Step lightly for yourself and respect the environment.
The less noise there is, the less impact there is. This is great for the cement to land on, but the less impact there is, the better for your knees. Listen to yourself as you move, or you will suffer the aftermath
Part 3 of 3: Practice with Others
Step 1. Develop your own style
When you start working as a teacher or coach, you will realize that everyone has a different way of getting from point A to point B. There is no wrong way. All you have to do is find your natural movement and rhythm.
Watch a few videos and pay attention to others, but only in one part. If you injure yourself, start questioning what form of exercise you're doing-but if it works for you, then don't change your habits. What comes naturally to you may not necessarily happen to someone else
Step 2. Find a group or practice with someone else
Working with a professional is an advantage. Practicing with others will give you personal exploration and provide some critique to improve your skills.
- If there are no gatherings in your neighborhood, look to some gyms. A professional will not only teach you everything you need to know, but also give you the best skills and keep you safe.
- If you choose to train with other people, stick to a few people. If it's too much it will become an arena to show off skills. The exercise should be a collaboration, not one person leading and the rest as followers.
Step 3. Choose common A and B
This is great advice for those of you working alone or with others. Always set your start point and end point. There are many ways to do this, but there is only one beginning and one ending.
The goal is to get to your destination as quickly as possible, not how many impressive jumps you make or how many walls you can climb or roll under. Choose a path that doesn't stand out in its simplicity or grandeur
Tips
- Make sure you wear clothes that are suitable for use in training. Don't wear jeans and a shirt. Wear warm clothes if the air is cold. Warm clothes will make you more comfortable and it will be harder to hurt yourself.
- Sometimes, while you're training, music can help you motivate yourself, which will result in a better game. Get into the habit of using it to increase your motivation, then try practicing without music. Look at the difference you experience.
- Have fun! Parkour is not just a sport, it's also a fun hobby. Find people in your neighborhood that you can practice with online.
- Be careful when you start lifting weights. If you lift too much weight, you will gain too much muscle, which is equivalent to the excess weight you will carry. You can also injure yourself if you lift too much weight without using the right technique.
- When you're first starting out, make sure you have a coach. They can help direct you and make you more confident.
Warning
- Don't try something crazy if you haven't tried it in your life, such as diving. Start with the ground, the rooftops can wait.
- Always do weightlifting with a partner to avoid risk.
The things you need
- Shoe
- Obstacle
- Load (not mandatory)
