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Parkour training in the table can be passed to me?

lonely の simple-minded2010-03-07 04:10:47 +0000 #1
Such as the title
yanghx20062010-03-07 04:27:25 +0000 #2
1. Lower extremities:

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. open + closed 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)
--------------------------- - Relaxation: feet up and down Britain steps (heel off the ground) 30 ------------------------ 14. squat jump + jump toe (heel away from the land ,30-60)

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

16. Scissors squat (heel off, the left 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
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2. Upper:

1. arms straight up flat palm held 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 palms down, flat-ju to maintain 1 minute (to send the shoulder, deltoid muscle contraction)

6. arms straight palms down, the small size of shoulder rotation, fast (30-60 a)

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

8. substantial rotation of shoulder, slow (10 )

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

10. big push-ups (10 * 2)

11. a small push-ups (10 * 2)

(10,11 after the main training humerus 3 side)

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

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

14. changing hands on the arm push-ups (10 * 2)

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)
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3. waist

a. played for 5 seconds and two bent knees, legs straight to keep playing 3 seconds (10 * 2-3 Group)

2. stays living 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 side of each would maintain 1 minute 5. maintain a 1-minute sit-support to come forward (2-3 Unit) / 2 with the (prone to come forward 30 * 2-3 Unit)

6. wall-squat (standing with feet parallel shoulder width, nose, toes, knees the top to the wall, squatting with both hands touch, the 10 * 2 group)
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4. Parkour-assisted movement exercise:

1. plains cat climbing (both positive and negative 20 m -30 m)

2. plains cat climbed straight legs (both positive and negative 20 m -30 m)

3. plains, King Kong (both positive and negative 20 m -30 m)

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

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

6. plains, straight legs 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, straight legs and a half turned movedown (both positive and negative 20 m -30 m)

9. gecko climbing (arm prone support, hands and feet made fast-forward force mobile, both positive and negative 20 m -30 m)

10. Straight leg wall to go (both positive and negative 20 m -30 m)

11. Qu wall walking legs (both positive and negative 20 m -30 m)

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