Russian Parkour

All this rule seems like a very logical and understandable. But as practice shows, all the begginers (Who are all tracers with less than a year), jumping from high altitudes. For no obvious reasons, any tenderfoot tracer believes that the greater the height, the higher his status. But in fact, to jump from a height is harmful to health, because the laws of gravity, no one canceled. Even if a person jumps from a height and does not feel pain, that does not mean that he was not injured. Every jump is micro-trauma joint (usually the knee), micro-traumas summed, resulting in a few months, the knee goes down. To jump from heights, it is not enough to be able to roll and lending (technology Landing), you must have to become plastic ligaments and muscles around the joints to pump to withstand the load. Therefore, I would recommend in the first year of training (if the person has come «from scratch») did not jump higher than a half meters, and the GPE (general physical education) and engage in the development of technology landings.



2) «Rule the wallrun»
To get started, explaining wallrun is run up on the wall.
A very general rule, in fact, to the wallrun is very indirectly related. It sounds so: «The maximum safe height of jump, equal to the height of wallrun».
This means that tracer has the right to just jump down from the heights to which it is able to run up. Moreover, noting that in itself should be running fast (from 1 to 5 seconds). If you have long runs, then you and to jump from this height is not ready.
And now the question whether the guy with the video to jump from the balcony (if you follow the rule how to parkour)?



3) «The maximum allowed bending of the knee joint under weight can not exceed 90 degrees»

This means that any jump you can not bend knees badly (on direct feet, by the way, also can not jump). Adding that one can not twist your knees under the load. That is, any rotation of knee joint from side to side to damage it even if you are not bent more than 90 degrees.



4) «Vaults are executed only if the height of obstacles is higher than the level of your waist»

In this rule there are exceptions, for example, if you deliberately practice low jumps, to develop coordination. But to learn any of the strongholds of jumps, and even more so to apply them in a real situation, at a low obstacle not only stupid, but dangerous. In most cases, much faster to jump rail (parapet, wall, etc.) if it is below your navel (or even the breast). Beginners who don`t know how to parkour, often learn monkey-jump and other simple movements at the height of railings on the knee, and then a long time wondering why it is they do not get. Remember, Parkour is a rational move, tracers and learn how you can move easier and more convenient to use, not conversely.

5) «All parts of the body of tracer should move synchronously»
That is when you jump, the legs and hands do not have to hang out. Most movements of Parkour right hand should move in sync with the left and right leg with left foot.
When landing (with a height of course), the legs should be touching the ground simultaneously, in one line, bend down, too, at the same time. If this rule is not met, the knee, which landed the first pick up most of the load (and this micro-trauma).

6) «Warm up and power exercises should not take less than half the total time of training»
That is, if you practices two hours, the hours you must spend on warm and fizuhu. If you observe this rule, you will be able to clearly control the duration of their training and degree razmyatosti. After all, just jump and you can tryukachit and 4 hours, but if you are from that time, 2 hours dragged and pump your body, the remaining time to jump no longer want.

7) «No right to make a mistake»
If a movement causes you to panic or fear of dreads, then you can not do it - you're not ready. Tracer should make jump exactly when he is 100% sure that will do everything flawlessly. If your idea flounce, like a rat in a fire, and appears sweat on the face, it is an obvious signal that the jump is not, and is preparing another. Parkour is not extreme, we have no hurry, no need to compete and have nothing to prove. Extra risk for tracer - shame and disgrace.

Author: Sergey Valyaev (how to parkour)

Today, I would like to tell a rather interesting exercise, which I think is included in the warm-up before each training. Personally, my name for a Push-up Frog, but I can not argue that he has not previously served. For simplicity, the description of a couple of pictures spread, focusing on who will orientate on. 

Position 1. (Lying Support)

 Focusing on its elongated hands. Nothing complicated, but it necessarily must take into account a couple of points: 

- Keep the body straight, pelvis not sag not raised upward. 

- The legs are put on the width of shoulders 

- Hands set perpendicular to the floor, upright, on the width of shoulders 

- Are on the palms, fingers look forward 

Here are the press and the back muscles. Even if you're just going to stand in this position, you will feel the load on the muscle belly, but we did not finish, more fun. Total of 3, the description above is an interim, but important. 

Focusing on its chest. We offer a full push-ups to the floor, and measure this posture. Do not forget to keep the body straight. Elbows are close to the torso, the angle of the hands can be either 90 degrees or less, this is dependent on the load on any group of muscles you want to accent attention: the shoulder girdle, chest or tricepses. Remember this and go further. 

I have to call that «frog». Of the provisions of 1, bend the legs at the knees so that the lower leg and back are parallel to the floor. The palms should not go either forward or back, and stand at the same point. Pull head up to the back really receives the load. In such a situation try to reach back, keep your hands straight. In addition to working muscles of the hips back, ankle and knee ligaments, as well as the wrist-hand. 

As you can see the first two provisions of this Push-Up. The very exercise of which I began the conversation is alternation of these provisions, but ... Allowed transitions: 

(1 - 2), (1 - 3), (2 - 3), (2 - 1), (3 - 1), but not (3 - 2)!

 

Rotate wishes as you can, but the after five repetitions of each of the fixed posture for 5-10 seconds to get the proper muscle strain. Implementation of Push-up Frog is necessary to heat these groups of muscles, but no more. Exercise is effective, when you're perspire heavily. 

If someone seems easy, do not try to keep their hands on the width of the shoulders, and reduce the hand to each other ... Probably going to fall :Р

So funny, I practice. Try to tell me your opinion, very interesting.