Parkour is essentially to go from one place to another in the quickest and most efficient way possible overcoming any obstacle you encounter through the use of your own body. There are said to be ten essential human movements to walk, run, climb, quadrupedal movement (move on all fours), swim, balance, lift, throw.
Most important basic exercises to build strength and condition body for parkour are:
Quadrupedal Movement
Quadrupedal movement, moving on four limbs, is widely used in Parkour as both a conditioning exercise and a practical technique for movement. The most basic form of quadrupedal movement is the reciprocating, forward-moving variation. Like all quadrupedal movement, this technique is a great full body exercise and it develops coordination and weight transferring skills needed for other movements. In Parkour, quadrupedal movement is useful as a means to get under or through small spaces, navigate across irregular surfaces, or provide extra security and stabilization when moving at heights.
Air Squat
Air squats are a fundamental leg exercise that should be mastered before moving on to more difficult exercises. Similarly, the squat is a fundamental technique that should be mastered before doing any high impact jumps and landings. Doing squats just past 90 degrees helps to build up strength in the posterior chain and also help flexibility in the hips and ankles. If you want to do Parkour for a long time without crippling overuse injuries, you better master this fundamental leg exercise.
Dead Hang Pull Up
While kipping pull ups are generally more related to practical Parkour skills, dead hang pull ups also have their place. Dead hang pull ups are harder and will develop strength in the back and arms faster. Beginners should build a solid strength base through the safer and simpler dead hang technique and then learn to kip.
Wall Dip
Slightly harder than basic push ups, the wall dip is a more applicable pushing exercise for Parkour practitioners. The wall dip is an upper body exercise related to movements such as vaults and the second half of a muscle up or climb up. The wall dip builds pushing strength needed for generating power in a vault or a climb up.
Wall Handstand
The handstand is an important fundamental of gymnastics, and should be in Parkour as well. Handstands increase upper body strength, spatial awareness, and balance. Also, the handstand is a great way to become familiar with controlling the body in an inverted state, making it a vital introduction to tumbling and acrobatics.
However, it can be dangerous and frustrating to try free standing handstands when first starting out. To develop a handstand in a more efficient manner, begin by practising against a wall. New practitioners should start out with the stomach against wall version because it promotes better alignment and technique.
These take care of the basic strength needed by beginner to start up Parkour. There are plenty of intermediate to advanced exercises that have to be done in progression with these exercises discussed. Trying too hard, too early will only get you injured so go slow and improve step by step, along with a high nutritious diet, with plenty of fluids and good rest for recovery.
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