News; Parkour training method

Every successful requires numerous efforts, the purpose of the video issued a novice who hopes to be more of these basic movements and thought, forget about somersault somersault, compared to somersault, I feel the success of this action makes me feel better to a sense of accomplishment, because this place stand up I have had the struggle for a long time have dared jump. And that these basic moves more exercise everyone's fitness, novice get started easier.

1. Lower limb:

1. Jogging, heel off the ground (200-400 m)

2. After the sliding, heel off the ground (200-400 m)

3. Side, and legs sliding, heel off the ground (200-400 m)

4. Opening + closing squat squat, heel off the ground (200-400 m)

5. Leg lift running, heel off the ground (200-400 m) ---------------------------- Relax: feet up and down Britain steps (heel off the ground) 30 --------- ---------------

6. Your feet before and after the jump (heel off the ground ,30-60)

7. Feet jumping around (heel off the ground ,30-60)

8. One leg before and after the jump (heel off the ground ,30-60)

9. Hop around on one leg (heel off the ground ,30-60)

10. Feet quadrant jump (heel off the ground ,10-20)

11. One leg quadrant jump (heel off the ground ,10-20) ---------------------------- Relax: feet up and down Britain steps (heel off the ground) 30 --------- ---------------

12. Hanxiong, toe jump (knee lock, ankle lock, heel off the ground 30-60 months)

13. Quick leg lift (30 seconds -60 seconds) ---------------------------- Relax: feet up and down Britain steps (heel off the ground) 30 --------- ---------------

14. Squat jump + jump toe (heel off the ground ,30-60)

15. Situ turning jump (heel off, the pros and cons of each 6-12 months)

16. Scissors squat (heel off, the left and right side of 30-60 months) ---------------------------- Relax: feet up and down Britain steps (heel off the ground) 30 --------- ---------------

17. Static squat 3 min (heel from the ground, squat 1 minute, squat 1 minute, slow squat, slow starting 1 minute ______________________________________________________________________________________ ______________________________________________________________________________________

2. Upper:

1. Arms straight flat palm held up to keep 1 minute (to send the shoulder, deltoid muscle contraction)

2. Arms straight up to the head on both sides of the palm side, the angle of 45 degrees to keep 1 minute (to send the shoulder, deltoid muscle contraction)

3. Arms straight pasting the head on both sides to maintain 1 minute (to send the shoulder, deltoid muscle contraction)

4. Arms straight palms is relatively, flat-ju to maintain 1 minute (to send the shoulder, deltoid muscle contraction)

5. Arms straight and palms down, flat-ju to maintain 1 minute (to send the shoulder, deltoid muscle contraction)

6. Arms straight and palms down, the small size of shoulder rotation, fast (30-60 months)

7. Arms straight and palms down on both sides to move closer to the head angle of 45 degrees, medium-range shoulder rotation, slow (30-60 months)

8. Substantial rotation of shoulder, slow (10)

9. Clip arm leg push-ups (10 * 2 group)

10. Large push-ups (10 * 2 group)

11. A small push-ups (10 * 2 group) (10,11 main train posterior humeral 3)

12. Clip arm, the body forward as far as possible, push-ups (10 * 2) (main train deltoid muscle Toe)

13. Before and after the clap push-ups (10 * 2 group)

14. Changing hands arm push-ups (10 * 2 group)

15. Wall (straight leg) to go (both positive and negative 20-30 m)

16. Wall (Qu legs) walking (both positive and negative 20-30 m)

17. Handstand (1-2 minutes / 3-5 minutes * 5 group) ______________________________________________________________________________________ ______________________________________________________________________________________

3. Waist :

1. 5 seconds to keep from two bent knees, legs straight to keep playing 3 seconds (10 * 2-3 Unit)

2. Supporting the wall (or one above the waist of the barrier) rapid change legs (left and right side of each 20 - month * 2-3 Unit)

3. Prone supported by the left-right leg in kick + closed + by the body (10 * 2-3 Unit)

4. Elbows come forward to support the side of right and left sides 1 minute each to maintain

5. Supine support to come forward to maintain the 1 minute (2-3 Unit) / 2 with the (prone to come forward 30 * 2-3 Unit)

6. Wall-squat (standing with feet parallel shoulder width, nose, toe, knee to the wall, squatting with both hands touch, the 10 * 2 group) ______________________________________________________________________________________ ______________________________________________________________________________________

4. Parkour-assisted movement exercise:

1. Plains cat climbing (both positive and negative 20 meters -30 meters)

2. Plains cat climbed straight legs (both positive and negative 20 meters -30 meters)

3. Plains King Kong (both positive and negative 20 meters -30 meters)

4. Plains, plains, King Kong King Kong (both positive and negative 20 meters -30 meters)

5. Plains movedown (under the wall, supporting actions, both positive and negative 20 m -30 m)

6. Plains straight leg movedown (both positive and negative 20 m -30 m)

7. Plains and a half turned movedown (both positive and negative 20 m -30 m)

8. Plains and a half turned straight leg movedown (both positive and negative 20 m -30 m)

9. Gecko to climb (arm prone support, hands and feet, hair strength to move forward quickly, the positive and negative 20 m -30 m) 10.Straight leg wall to go (both positive and negative 20 meters -30 meters) 11. Qu wall walking legs (both positive and negative 20 meters -30 meters

Articles from the (www.dunkpick.org )