1, foundation landing: practice from low to high, with feet on the ground in front and hands on the ground behind (to prevent inversion), and try to keep the sound as low as possible.

2. Rolling: Parkour is the most important action, which can cushion the impact when rolling on the ground.

3. Landing somersault: When jumping from a height, the impact force is converted into forward momentum to complete the next action.

4. Diving somersault: an extension of somersault, which generally uses the body to climb over obstacles (skilled people can achieve silent effect). Skilled diving and tumbling are very helpful for practicing other movements.

5, balance: practice physical coordination, in high places or narrow railings, buildings and other places. Will not stand unsteadily.

6. Cat Climbing and Cat Balance: A safer single-line crossing method than walking the railing. The posture is very important. The body should be parallel to the railing as much as possible, and the balance point should be controlled by holding the railing with both hands. This action is rarely used in parkour, but it plays an important role in some special environments.

7. One-legged long jump: After running, many actions are jumping or climbing with one foot and exercising with one foot.

8. Precision long jump: slowly practice from big target to small target. Don't rush it, or it will be dangerous. At the same time, it is a sublimation type that basically falls to the ground and requires good feet. The extension action is accurate.

9. Grab the railing by hand: it is a safe type before crossing the railing at a height and preparing to jump.

10. Side-hand grab-proof wall: Unlike the side-hand grab-proof railing, the railing can be held by hand and is relatively firm. This is just a face, and the body is fixed on the face with the palm of your hand or the middle calluses to keep balance.

1 1. Climbing the wall quickly: After the run-up, pull up the wall with one foot (45% of the forefoot and the wall, and the beginner can't push the other foot after one foot).

12, jumping over the wall: the first kind of running over the wall, with one foot touching the wall.

13. Fixed point of pushing the wall: reach the target accurately after pushing the wall.

14. wall clamping: a method to quickly climb high and bottomless objects. Step on the other leg and use the lower body to keep balance.

15, moonwalk: run-up, push the wall up with one leg, and then push the wall quickly in the air. Before practicing this action, the ability to push the wall is required to be perfect.

16, Puff: climb the front posture of a wall or an object, and fix yourself under an obstacle to prepare for the next action.

17, anti-cat flutter: staring at the wall and 180% turning around and combining with cat flutter. When grasping the wall, pull up with your hands, push the wall and turn around.

18, run-up puffs: long-distance one-legged take-off puffs, it should be noted that the forefoot should keep a certain distance from the wall to avoid the legs and knees hitting the wall.

19, puff on the wall: the combination of puff and puff on the wall.

20, monkey jump: when crossing the obstacle, the legs are retracted and the hands support the obstacle.

2 1, orangutan jump: the monkey master jumps before practicing this action. The difference between it and the monkey jump is that the leg is 45%, and it crosses a big obstacle.

22, double orangutan jump: the sublimation version of orangutan jump, the hind legs should be as high as possible.

23, orangutan flying platform: the combination of fish jump and orangutan jump.

24, orangutan precision jump: orangutan jumping and refining combined to determine the point.

25. The orangutan jumps over the cat's paw: This action is a little ventilated, and the air with poor physical coordination can't change the action, which easily leads to the head hitting the object.

26, leg jump: divided into two actions, the first common is that the legs first pass through obstacles, and then the hands support the body behind the back; The other is that after crossing the obstacle, the hands move forward, the legs arch with the ground, and the force from the hands further decreases.

27. Ape jumping: After the ape jumps, it quickly contracts the abdominal muscles, puts the lower body in front, then supports the body with its hands and rushes forward with its legs.

28. Lazy jumping: the skill of crossing obstacles sideways. Support your left (right) hand on the obstacle, and lift your left (right) leg to jump over the obstacle.

29. Jumping sideways: The advantage of jumping sideways is that there is no extra movement after crossing the railing and then running quickly.

30. Railing: Good accuracy is required. Whether the head or foot passes first, if you deform halfway, your waist or head will be hit.

3 1, single-pole fly catch: It should be easier to master the horizontal bar often, and the body is driven by the thrown power.

32, handstand, aerial handstand: exercise arm strength and waist strength and coordination.

33. Shunfeng Banner: Exercise grip strength, wrist strength, arm strength, waist strength and thigh muscles.

34, hand rotation: this action is actually very easy to learn, hand support on the railing or surface, hand and shoulder as the axis, pay attention to the shoulder rotation body, visual origin.

35, wall rotation: advanced hand support rotation. Before practicing this action, you must master the rotation of the hand support (skilled to the inclined wall)

36, somersault: To practice this action, you must master the far and near hand cartwheels, pay attention to the output of one leg, speed and height.

37. Forward somersault: Same side somersault, pay attention to height and speed.

38. Backflip: The bottom is a backflip with the waist as the axis and the height is a backflip with the head as the axis.

Extended data:

parkour

Explosiveness training method:

Legs: leapfrog, precision long jump, one-legged long jump, one-legged squat, abdominal jump, etc.

Upper limbs: push-ups and pull-ups (although the main exercise part is not the upper limbs, the effect of exercising the upper limbs is also very good, so the author added that readers can choose at will). Lift dumbbells, bench press, etc.

Trunk: sit-ups, arm push-ups, pull-ups, Russian rotation, waiting for the bus in the air, etc.

3. Endurance training methods:

Legs: jogging, variable speed running, skipping rope, etc.

Upper limbs: the overall exercise method is low-weight dumbbell push, or refer to the "City is Gym" by the senior engineer teacher.

Trunk: lifting legs, bending knees and rolling abdomen, touching feet and rolling abdomen, etc.

3. Stability training, that is, controlling one's body posture to improve the overall stability and success rate of action. Because stability requires more muscle groups, training is mostly a whole-body training method. It should be noted that stability training requires relatively high muscle strength, so it is necessary to pay attention to proper amount during training.

Stability training content: railing, cat climbing, crocodile climbing, handstand, etc.

Quality requirements of parkour

Physical coordination is very important and it is also about talent. If you are born with good coordination, it will be quick to start playing parkour, but if you are born with poor coordination, it will be a bit "troublesome".

2. power. It can be said that if the strength can't keep up, it can only stay at a certain step and can't make progress. The strength of shoulders, arms, back, abdomen and lower limbs should be fully practiced.

3. Bouncing is not a necessary quality, but it is very helpful for parkour.

3. Courage. Everyone has fears, but the fact is that the more nervous you are, the more you can't let go of your body and the more likely you are to get hurt.

References:

Parkour Baidu encyclopedia