See tips from the masters on how to learn parkour. Parkour is a hobby of teenagers
The term "parkour" appeared in modern speech quite recently and has French roots. It defines a special technique of movement in urban conditions with overcoming a number of obstacles, such as stairs, fences, fences, roofs of houses, parapets and others. Outwardly, this activity looks very beautiful and expressive, so it is not surprising that many young people, and not so much, would like to learn parkour from scratch. To do this, you need to have a certain sports training, good coordination of movements and an acute reaction.
At the first stage, it is recommended to train different groups muscles for endurance and strength. The following exercises will come to the rescue:- Pull-ups on the horizontal bar.
- Pushups.
- Handstand and headstand. This is a great workout for the vestibular apparatus.
- Work on bars.
- Press swing.
- Long jump and high jump.
- Squats and stretches.
- Daily runs.
Go to a vacant lot, an abandoned construction site, or other unsuitable places where there is a high risk of injury from broken glass or fittings. It will not be the best way to learn the basics of parkour. Better go to the sports ground and don't forget mobile phone to call for help in case of injury.
A beginner conqueror of the concrete jungle must master the following fundamental elements of parkour:- Balance. It is especially important to maintain balance on a limited surface.
- Valran. This is the art of running on a sheer surface.
- Cat-balance - the ability to walk on bent legs along a narrow aisle.
- Cat-pes - walking on hands.
- Roll. This is an over-the-shoulder landing technique after a high jump.
- Tick-tock - when one obstacle is used to pass another.
For most tracers, parkour is akin to a philosophy of life, a new youth movement. This is not a sport or a competition, but just a way to rationally overcome the distance from point A to point B. But entertainment is provided, which proves the film about the Yamakashi team.
What is this article for? First of all, it is dedicated to those who have decided to start doing Parkour and do not know where to start. For those who wish to protect themselves from unnecessary injuries! Also, this article is intended for people who first heard about the word "Parkour".
Who am I that I have the right to write about the right approach to training? First of all, I am someone who has been doing it for more than three years (at the time of writing). I have great experience in sports, because I do various types sports from the age of five, starting from gymnastics and kickboxing, ending with volleyball. On this moment I work as an instructor in sports club"Bogatyr", for the fifth year already (again at the time of writing). I work with both healthy people and those who need rehabilitation.
Another small digression. I write, personally, based on my experience, from what I myself understood while doing Parkour. This is not necessarily 100% correct, but I guarantee you that by following the recommendations, you will protect your health as much as possible.
My definition of the concept "Parkour" It is first and foremost a state of mind. Parkour is not a sport, as some people call it. Parkour is not extreme and certainly not an attempt to commit suicide. Behind the beautiful, plastic and polished movements lies a special state of mind, a special way of thinking. It is simply impossible to explain to a person who has not done Parkour what kind of sensations it is. So just take my word for it...
What does Parkour give?
- first of all, it is an emotional discharge;
- with the right approach to training - a well-developed and mobile body;
- a good way to deal with many complexes. You become more liberated;
psychological development. Look at the questions in a different way. Even those that seemed unsolvable before do not frighten as before, but you simply begin to overcome them. - new social circle
etc.
I would like to immediately warn you that Parkour classes they don’t start with frightened-eyed jumps from 4-5 meters and various somersaults that “fashion boys” do in foreign, and in our videos already. These same “fashionable boys” have been going to such results for years, practicing the same jump hundreds and thousands of times. Parkour for beginners is very dangerous, because many people do not approach the beginning of Parkour in the right way.
I myself started my Parkour lessons after watching one foreign video with dizzying stunts and wanted to learn how to do the same. Went and tried. Foolishly, I soon started doing crazy jumps from great heights. Now I understand that in no case should I have done this, and that by a miracle I did not get injured. Because I was not yet ready for such jumps either psychologically or physically.
Often, beginners repeat such mistakes, trying to immediately “jump to the top” and start doing beautiful, difficult tricks. But all this is actually a chain of continuous training.
How to start doing parkour
As with starting any workout, you first need to adequately assess your physical state, their strengths and capabilities. And then proceed from that.
Parkour requires a high level physical training. For those who have been or are involved in any kind of sport, it will be much easier to start doing Parkour.
Through trial and error, it can be said that An excellent combination of training is obtained:
- Parkour classes;
- Gym;
- stretching exercises;
- "work with your weight";
Let's dwell on each in more detail.
On early stages need to work on technique simple elements Parkour (landings, rolls, long jumps, etc.). Slowly and painstakingly work them out. This is necessary so that you feel your body, how it works, and learn how to control it - this is the basis, all jumps and elements are based on this. After each of the basic elements has been worked out well, and you can perform them freely, i.e. without the feeling of fear that you will have at the beginning, you can move on to more complex tricks: reverse, dash, kong, etc.
I would like to note one more thing, when you learn a new element, do not try to repeat each of the tricks, exactly as you saw in the video or from other guys. In any case, you will get it in your own way, a little differently, and this will be your chip. And do not listen to those who will say that your legs or arms are there, they say, at the wrong angle, because you need 10 degrees higher or lower. You will have your own individual style.
Workout in the gym
Many people can immediately say that there is no need to work out in the gym, it will not do anything good, the joints will become motionless, you will become healthy like a “jock” and in general there is nothing to do with Parkour.
It will be enough to pump all muscle groups during training. You should start training in the gym with the lagging muscle groups. You can determine which muscles you have the weakest after the first workout, or you can find out visually, just evaluate yourself in the mirror, which muscles are weaker developed, and you need to focus on them. Everything must be developed harmoniously.
To avoid stiffness in the joints, it is necessary to perform stretching exercises after training.
Muscles, in addition to being hardy and strong, must also be elastic. Stretching is best done after a workout, when the muscles and ligaments are warmed up, it will be easier for you to stretch them. When doing stretching exercises, try to relax as much as possible those ligaments that you are stretching and instead of an unpleasant sensation (slight pain), imagine how heat moves through your body.
Do not forget that you need to stretch all the ligaments, and not just some or which you most want.
One workout in the gym is not enough to build muscle with necessary qualities for parkour. The gym gives strength, and bodyweight exercises give endurance. It is necessary: to run, pull up on the horizontal bar, push up from the floor and on the uneven bars, squat with your weight, etc.
I offer you my principle of training:
- Gym 2-3 times a week + stretching exercises after workouts;
- devote the rest of the days directly to Parkour + after the end of training, perform exercises “with your own weight”. For example, you can go for a run to the place of training, at the same time you will warm up. After training, perform 3 sets to the maximum: push-ups from the floor, on the uneven bars and pull-ups to the chest (grip can be changed: narrow, medium, wide) and behind the head.
If you follow these principles, you will effectively and rationally use your body during the execution of the elements. This approach to Parkour will provide you with a minimum of injuries and a maximum effect from training.
I painted the principle of doing Parkour from my point of view. You can safely take as a basis what I suggested to you, you can make your own changes. In a word, try, change, train and remember that everything needs a measure and a sound approach.
Sometimes it's better to skip the jump and do it later than to regret the injury later!
Clear skies above your head, clean railings and less glass on the pavement!
Parkour is the overcoming of various obstacles by jumping or climbing. Moreover, such techniques should be performed as spectacularly as possible. Railings, fences, concrete slabs, and even entire houses are used as obstacles. Many people like this extreme. But how to do parkour if you are a complete zero in this. There is an exit. The main thing is to believe in yourself.
What do you need to do parkour?
You will need a minimum of sports equipment and a little equipment. And so, you need:
Sneakers. Normal, directly for sports, with a thick sole;
- Sportswear. Cotton. Comfortable. Any brand;
- Bare hands. No gloves!
- Horizontal bars. Yes Yes. Muscles will have to pump up;
- Street. Everything you need is on the street.
You need to start working on yourself in the gym or in the forest. You must learn to fall and keep your balance. Climb a couple of trees, and only then start conquering concrete obstacles.
How to do parkour from scratch?
If you are null in physical plane then you'll have to end it. The parkourist needs:
- Good respiratory system;
- Strong arms;
- Strong legs;
- Tight stomach and so on.
You will also need to learn how to jump, land, climb over an obstacle, and so on. All these techniques should be honed in ideal conditions. You must work them out to automatism.
Only after that, everything can be complicated. In this case, you should not immediately climb onto the building or try to conquer the wall. Learn to climb over a simple fence or jump over a small bench. Then you can go further.
Parkour for beginners
If you are a beginner in this field, then you need to find a mentor. He will tell you in detail about everything, and you will be able not to make numerous mistakes.
Try to do this in a company. You will have more fun, and you definitely will not give up on such a thing.
If possible, sign up for a parkour school. So you professionally learn how to do many tricks.
As a last resort, watch a video course about this direction. After all, theoretical information is no less important here than strong muscles. Without knowledge, you might just be playing the wrong sport.
Myths and reality
Many young people are trying to figure out how to do parkour. Most of these believe that this is beyond ability and coolness.
But it is also a lot of work associated with numerous injuries. Real professionals of this business have their own gyms. There they hone different techniques before entering the city.
However, you will not become a super hero. In many films, parkour is embellished to make the movie spectacular.
Also, this discipline has its own tricks that must be performed with high quality. If you just randomly climb trees - this is not at all.
Like any sport, parkour has a beneficial effect on the health and physical condition of the muscles. They can be practiced at any age. But take your training seriously. After all, the cinematic ease of such an activity is a mere invention.
We've all seen the films Yamakashi, Casino Royale, and The Bourne Ultimatum. If you also played Assassins Creed, you even did parkour - at least virtually.
Yes, this is the sport when you have to jump from roof to roof and climb over walls with ease. It's very cool to watch from the side for someone who in the city overcomes obstacles that everyone bypasses and generally does not consider as something that needs to be conquered and overcome. This inspires you to improve your own body, to know the limits of its capabilities. Plus, it looks much more interesting and seems much more useful than any sport: well, how will the ability to lift a barbell help you in a zombie apocalypse when you need to run away from brain eaters?
What is parkour?
Parkour is about overcoming the obstacles of urban space, moreover, in an efficient and natural way. Those who practice parkour are called tracers: they jump over obstacles, climb walls, conquer city buildings. Their goal is to get from point A to point B in the most efficient way possible.
The history of parkour is very interesting. It originated in France, its origins are military tactics of the century before last, designed to help soldiers escape from captivity and hide from persecution. In fact, this is the method of military training of French soldiers. Once again, the new turned out to be a well-forgotten old, only now this practice is being used by fitness soldiers, if I may say so.
What is the difference between parkour and freerunning?
Often these terms seem to be used interchangeably. These sports, indeed, have a lot in common, but there is a small difference.
Parkour is simply maneuvering through an urban environment with the effective use of jumps, turns, complex movements. There is no need for any somersaults and other complex acrobatic stunts. In freerunning, efficiency fades into the background, giving way to cool acrobatic moves. It's more of a spectacular sport.
If you watch a video of people flipping while jumping off a wall, you should know that this is freerunning. If they just jump over fences and climb walls, they are tracers, not freerunners.
Why do you need parkour?
Parkour is fun! He teaches you to fight the fear of the outside world, turning the city into a giant playground. It is interesting to find non-trivial ways to move around the city and pretend that you are running away from zombies. This helps you not to lose your inner child, let it out, explore the city and the limits of your own body, and just finally play.
Running, jumping, wall climbing. Parkour is a full-body workout that improves both body control and coordination at the same time.Parkour is a challenge to yourself. It requires physical and mental effort from you. At first it will be difficult for you to do some movements, but over time you will have enough strength and coordination, and you will be able to work out the movements of high complexity. You will encounter obstacles that will seem insurmountable to you, and the deeper you look into yourself, the better you will begin to understand that your body is capable of surpassing what you previously thought was the limit of possibilities. In short, parkour will make you a man. You will be able to prove to yourself what you are capable of, become more confident in yourself, and this will be reflected in other areas of life.
Parkour is a great way to make friends. This team sport, if I may say so. It is usually practiced in groups where the members are very friendly and supportive of each other. This is not a competition. The overall goal is to have a good time and improve yourself.
Parkour can save your life. We at the editorial office believe that a man should keep his life under control and cope with all the difficulties that occur in his life. Parkour gives you skills for extreme situations. We joke about zombies that you have to run away from in urban areas, but seriously: sometimes only a quick and confident escape can save your life, and there will probably be some obstacles in your way. Are you supposed to bypass them somehow? Parkour will help.
Parkour teaches you to think creatively. It teaches you to perceive the surrounding space in a different way. Instead of walking around the city, as the architects expected when they designed it, you can do it the way you want. Stairs? We don't need smelly stairs! Every wall, every fence, every ravine becomes an opportunity to try a new movement. This is both a game and creativity - and they will come in handy in the most unexpected moments when you need to solve a problem outside the box.
How to start doing parkour
Find a team of tracers. The best way start doing parkour - find a local group of tracers and join them. The people in this sport are super friendly and will always support you. The dudes who are already adept at parkour will give you valuable guidance, plus there will always be a person nearby who will show you how to do it and help you make the most difficult moves. Of course, if an accident happens to you, there will always be people nearby who will call an ambulance.
Remember safety. Don't take unnecessary risks. Your goal is to have fun and get out of your comfort zone, not get hurt. The first question after being shown a new trick should be: “What kind of injuries can this lead to?” It is necessary that the guys support you and help you if necessary. Before each workout, inspect the area for hazards such as broken glass and the like. Basically, don't be an idiot.
Do not rush. Know your limits. Just because people are doing crazy stunts and jumping from rooftop to rooftop doesn't mean you have to do the same. Don't try to make too much through too a short time. Your body needs to adapt to parkour. Do not move on to more complex movements until you master the basics. Also, do not overestimate your abilities and do not take these activities too seriously. Pride leads to falls, and in parkour, falling really hurts.
Don't interfere with anyone. Parkour should be practiced in parks, in courtyards and on the streets. Try to avoid sidewalks where there are a lot of pedestrians. If someone asks you to leave, leave. If the police dig in, be polite, explain what you're doing, and go somewhere else if asked. Parkour is not the most common sport in our country. If you help him earn a good name, that's cool.
Basic movements
Balance
A very important skill for parkour. You will often have to walk on something narrow, small, slippery and stand on the edge. You will need muscle strength and good coordination in order not to fall to the ground. Learn to balance by standing on the rails and walking on them.
To successfully hide from any aggressors within the city, you need to run. Running in parkour requires both speed and endurance. If you train often, the skill will come by itself over time, and we would also advise you to pay attention to the usual, dear to our heart runs: 5 km with acceleration - and it's in the bag.
Bounce
Jumping plays a big role in parkour. They jump to overcome the difference in the height of objects, to get over ravines and the like, and to overcome obstacles.
Precise jump
Accurate jump allows you to jump on small surfaces: on upper part walls or on a stone peeking out of the water. An accurate jump requires concentration, balance and awareness of your capabilities.
tick tock
A combination of wall climbing and jumping. This technique allows you to get to places that are higher than the level of your normal jump. When a person runs to the wall, pushes off with his foot and jumps somewhere else. Very often this trick is used in combination with others.
Drop
Active jump somewhere to a lower surface. When you first get into parkour, never jump off surfaces taller than you are. You have to practice landing, and your body has to adapt to the stress that comes with jumping off a height.
Landing
Being able to land safely after a jump or drop is a very important skill for the tracer and freerunner. Landing correctly allows you to immediately get up and move to the next obstacle and, more importantly, eliminates the need to call an ambulance.
The choice of landing method depends on several factors, namely: 1) the height from which you jump; 2) the distance that you overcome in a jump; 3) the surface on which you land; 4) previous movement.
Landing on both feet
They are more effective than landing on one foot, reducing the level of stress experienced by your unfortunate body. So whenever you can, try to land on both feet. When you land, first of all touch the ground with your toes, feet shoulder-width apart, knees slightly bent.
Your goal is to land as softly as possible. To do this, bend your knees as you land, but not 90 degrees, that's too much. If you jump or jump very high level or if you're jumping forward with too much momentum, let your torso go between your knees, put your hands on the ground so they'll cushion too. When you rest your hands on the ground, then it will be easy for you to get up and move on. This method of landing takes practice, starting with low drops and then moving on to higher ones.
Roll
A very important skill in order not to cripple. Usually performed to soften the force of the impact on the body, and this reduces your chances of injury. As a rule, you need to roll immediately after landing, when the drop is made with high place or when you jump forward with great speed. If performed correctly, the roll will help you land and get back on your feet without a scratch. Looks like somersault. It is important to group correctly, and your weight will do all the work for you.
Vault
On the run you will meet objects through which it will be too difficult for you to jump over. This is where the vault is needed. You put your hands on the object and use them to jump over it. There are different types vault, you can use them depending on the type of obstacle and your own preferences.
What to do with the wall
Stairs are for the weak. Sometimes it is much more effective to climb somewhere straight. This is where you need wall tricks. Don't rush with them. Once you've learned something, then move on to it. Never climb onto objects you can't jump off of - that's the golden rule.
Ox ran
It will help you climb high and very fast. The ox run is a complex movement, and not an easy one at that. To successfully do this trick, you have to run, jump, climb the wall and hang on it - not as easy as it seems.
cat lip
It's a combination: you both jump and climb. You will need to use the Cat Lip when you jump higher walls or jump further than your normal jump length. We must grab the edge of the wall and rest bent legs in front of you against the wall.
Parkour is an extreme and traumatic sport. However, every day he is gaining more and more fans who want to learn how to perform complex tricks.
Parkour is considered an urban sport aimed at overcoming obstacles. You can become a parkourist in specialized sports schools and start exercising at home.
Quick article navigation
Preparation
No one becomes a parkourist all at once, starting with a triple somersault or jumping from rooftop to rooftop. Before learning how to perform at least the simplest tricks, you need to thoroughly prepare:
Physical form
The parkourist must be in very good physical shape:
- To get started, you need to start healthy lifestyle life: monitor your diet and get rid of bad habits, if any;
- Any sports training will benefit. In the first month, the usual daily exercise and jumping rope;
- It is important to evenly develop the body: exercises should be complex in order to train the strength and endurance of all muscle groups;
- When the general physical form is well developed, you can move on to specialized training.
General exercises
The session must be at least 1 hour long.
- Each workout should begin with a warm-up and a general set of exercises (they take about half the time allotted for classes);
- Among experienced parkourists, running and jumping (in length and height) are considered important stages of preparation. This must be done daily, in addition to other workouts;
- Mandatory exercises - push-ups, pull-ups, squats, as well as pumping the abdominal muscles.
Additional exercises
However, not every athlete can become a tracer:
- It is important to quickly and accurately assess the situation. A variety of ball games and badminton train attention and reaction;
- You need to have good coordination of movements. It will be useful to balance on a thin bar, learn how to quickly perform jumps with a 360-degree turn, hold complex poses with your eyes closed, etc.;
- Since parkour tricks are quite difficult and fraught with injuries, at first it is better to practice with a trainer in gym with appropriate equipment (at least mats). A sprain or fracture will lead out of physical form for a long period of time and it is not always possible to fully recover, so the lesson should be treated with the utmost care.
