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首页 跑酷训练(Parkour training)

跑酷训练(Parkour training).doc

跑酷训练(Parkour training)

林月朝
2018-10-06 0人阅读 举报 0 0 暂无简介

简介:本文档为《跑酷训练(Parkour training)doc》,可适用于社会民生领域

跑酷训练(Parkourtraining)跑酷训练(Parkourtraining)Recently,moreandmorepeopleareeagertoparkour,butseeavarietyofdifficultlenses,butalsoafraidofdangerManyquestionsarefocusedonhowtotrainParkourHowtoimproveHowcanIpracticeParkoursafelyAllthecurrentlyavailableonlinetutorialisnotsatisfactory,alotofrepeatlength,withslowmotionwhenthemovementissimple,parkourtutorialshows,fromthesplitofbodybuildingPostBar,fromthemajorforumforotherprojectsofphysicaltrainingpostsalsopracticedalotofpeopletoomanytocount,notworkoreffectisnotobvious,somepeoplemayalsohurtCertainly,somepeoplegiveupThenumberofParkourenthusiastsandtelevisionmediainthenetworkmoreandmoreundertheguidanceoftheabove,butifthissituationcontinues,parkourenthusiastscannotgetthecorrectguidanceandscientifictraining,parkourcrowdwillbegreatlydiminished,butultimatelydetrimentaltothedevelopmentofparkour,againstthosewithParkourdreams,hopetheteamcanputtogetherParkourtheworkofteachingWell,ifyouareanovicewithoutanyexperienceandextremelyinterestedinparkourparkour,ifyoureadallthetutorialofeveryhuedidnotfeelwhatParkourharvest,ifyouhaveantipathytothenetworktocollecttogethergraphictutorials,ifyouareonanetworkofotheritemscopyphysicaltrainingpostshavesniffat,ifyouareabsolutelyignorantofspecialphysicaltrainingofparkour,quiteconfusedIfyouwanttoimproveyourskillsandyoucan'tbreakthroughthecurrentphysicalfitness,youshouldcollectthistrainingprogram,andtheParkourcommunityisproficientinparkourtraining,whichwillmakeyouarealTraceurWithregardtotheimplementationofthistrainingprogramme,Iwouldliketoexplainsomeoftheproblemsthatwemustpayattentionto:,parkourphysicalrequirementstendtoexplosiveendurancequality,youshouldnotpursuemuscleappearance,orthousandsofpushups,trainingoutusefuliskingThetrainingprogramfollowsthebasicprinciplesofphysicalfitness,butalsorequireshighintensityintermittentcyclingexercises,specialphysicaltrainingactionisalsoveryclosetoParkourtechnicalactionThestrengthishigh,soyouneedtoadaptSeriouslyremindnewpeopledonotskipsexualpractice,orpracticeinjuryhasnotbeeneffective,donotfindme,andBeijingParkourcommunechildren'sshoesmakesurethatthetotaltimeofeachtrainingisminutesImeanthetotaltimeIfthereisnoperiodoftime,thetrainingcontentscanberemovedandpracticed,stage,trainingsessionsaweek,andtimesaweekifstudentshaveplentyofenergybeginstretchingyourmusclesbeforeeachtrainingsessionForaboutminutes,allstretchingexercisesrefertotheParkourcommunitystretchingtutorial:,afterjogging,jointstrengthtraining,youcanonlypracticethekneeandshoulderjointsAlljointstrengthexercisesrefertotheParkourjointstrengthtutorial:,aftertraining,butalsotodothestretchingactionagain,tospeeduptherecovery,aftertrainingminutestohourstoeat,aftertraining,donoteattoosweetthings,donotimmediatelytakeahotbath,donotsit,donottrainthosedays,gooutforafewlaps,andthenstretch,oracceleratetherecoveryofthebody,atotalofminutesisenoughiftheplannedtrainingbodyofanyproblems,suchaswaistpain,shoulderpain,tocheckwhethertheyarefullyaccordingtotherequirementstothecommuneofParkourandjointtensilestrengthtraining,ifnotforthereasonswewillgivetheanswermustbepatient,takeweekstoadjustthetrainingcontentandtrainingmethodsofthenewrecordofeachtrainingtime,trainingtimes,eachaction,toexercisetraining,thehigherthelevel,theshorterthetime,willhavemoretimetopracticesomethingelse,quality,quantity,eachmovementtomaintainthesamerhythmexercises,oncetherhythmslowsdown,donotcontinue,recordthenumberoftraining,thefourthpracticewillbecomemorerelaxedIfyoudonotexerciseaccordingtotherequirementsoftheexercise,badphysicalperformanceispartofstabilityandmusclestrength,mayalsobeinjured,ifthetrainingistoodifficult,eachstageofthetimecanbeextendedHowlongisthatreasonableDon'textendyourtrainingtimebymorethanofthetotaltime,thistrainingprogramismainlyphysicaltraining,technicalskillstrainingcanreferto"freeParkour"or"Parkour"technicalactionvideotutorials:Wuandvideotutorial:Ourfollowupwillcontinuetoupdate:,willingtopay,andverypatient,canpracticeparkour,forapersonwhohasnotalentFifteenAsforthetrainingplan,wecannotunderstandanyquestionsWelcometoexchange,andwewillreplyassoonaspossibleIfthereareParkourfitnesstrainingmasters,andmoresuggestions,welearnwithanopenmindInaddition,theplanismainlytoprovidetoafriendinBeijing,studentscantaketheplanofParkourcommuneforreference,specifictrainingorcoachingarrangementswithforeignfriends,somedetailsnotclearcancontactusHerearethedetailsofthemonthphysicalfitnesstechnicaltrainingprogramforthenovice:Simpleselftestbeforetraining:Catclimbtest:Themovement:slowanduniform,thefingersmustgobefore,keepastraightshouldertohip,shouldertighten,tightentheabdomen,buttocksonbothsidesofthebodydoesnotappearonthetightening,shakingdetectionmethod:)accordingtotherequirementsofmorethantimesqualified)<shouldersappearupanddown,indicatingweakshoulderstrengthandpoorshoulderstability)<timestrunksway,indicatingabdominalmusclestrengthdifference)<timeshipsswayaround,hipstabilityispoorifyoufailtocompletethestandardcatclimbasrequired,youcandoParkourtraining!!!Traininggeneralsummarytable:Thetotalplannedtimeismonths:*monthyear*month(monthsetbyoneself)Finalstage:weeksAction:combinationofactionfrontlandingrollssuch(aconditionofenteringthesomersaultpractice)Cardiopulmonaryendurance:metersinuniformspeed,intermittenttrainingforminutesExplosiveforce:enhancethespecialexplosiveforceandthestabilityinthemovementThekeyimprovementprojects:upperlimbsandtrunkstrengthendurancequalitystability|lowerlimbstrengthandexplosiveforce|flexibilityWoundedexperience:hurt,didnotrecover,thenresumetrainingagainAfterrecovery,theinjuredareashouldbetrainedwithemphasisTherearechronicsportsinjuryproblemsandpracticeafterseekingthedoctor'sconsentThesecondstage:weeksAction:doublearmfrontrollinverteddiamondreflexivejumpDASHetcCardiopulmonaryendurance:metersinuniformspeed,intermittenttrainingforminutesStabilityandmusclestrength:increasemusclestrengthandstabilityofthetrunkThefirststage:weeksTechnicalaction:setthecatdownthewall,stepaside,jumplazy,jumpmonkeys,etcCardioendurance:minutejogMuscleendurance:basicendurance,readyforstrengthweektrainingscheduleMondayCardiorespiratoryenduranceStabilitymuscleenduranceTuesdayWednesdayCardiorespiratoryenduranceStabilitymuscleenduranceThursdayFridayCardiorespiratoryenduranceTechnicalactionweeksoftraining:cardioendurance:minutejogmuscleendurance:minutesEachgroupexercisesforminutesExercisetime:minutesIntervalbetweengroups:minutesTotalresttime:minutesActioncombination:catclimbleveldiamondmonkeyside,eachaction,atotalofgroupsThecatclimbedtokeepthebackstraight,tightenthebuttockscannotsway|diamondkneechest|sidekeepmonkeysinthemiddleofthehandsandfeet,thedistallegstraightActioncombination:hangwallwalksmallpushupsbigpushups,Vwordsupport,shoulderabduction,eachmovement,atotalofgroupsThesizepushupsshouldmakesuretheupperlimbistightwiththetrunk|V,andtheshoulderextensionisascloseaspossibletothefootActioncombination:onelegsquatsinglelegscissorssquattoejump,thefirsttwomovements,toesjumptimes,atotalofgroupsSinglelegkneedeepsquatshearoverthetoesnotkeepthebodyshaking,musclecontractionstagedrivenbyaveryhipleg,ratherthantotheknee(methodofdifficulty:keepthestandardofmovement,stepontheback,leanslightlyandmaintainastraightline,reverselegsquatsorscissorsandsquatonthesteps,verytired!)。技术动作:分钟总时间定点猫挂下墙猴跳(分钟)下台侧跃懒人跳(分钟)分钟休息时间周训练时间表周一心肺耐力稳定性肌肉力量周二稳定性肌肉力量周三心肺耐力技术动作周四稳定性肌肉力量周五心肺耐力技术动作周训练内容:。心肺耐力:(总时间分钟)有氧:匀速米慢跑无氧:间歇训练之高抬腿跑小步跑米全速跑米组组间休息min。稳定性和力量耐力素质(总时间分钟)每组练习时间分钟练习时间:分钟组间休息时间:分钟(不能少于这个休息时间)总休息休息时间:分钟动作组合:宽距引体向上悬挂举腿两头起每个动作个一共组引体向上保持躯干稳定发力从腋下背阔肌开始而不是上肢胸充分打开贴到单杆算一个|悬挂举腿身体不能晃动膝盖贴到胸算一个|两头起手脚同时在最高点碰到算一个。动作组合:慢速猫爬下台阶慢速坐姿撑地走上台阶每个动作个一共租猫爬下保持躯干一条直线并且不能左右晃动|坐姿撑地走保持躯干挺直膝盖不受力动作组合:俯卧肘伸展慢速反双立臂下墙墙上双立臂每个动作个一共组肘伸展保持躯干一条直线|下墙保证上肢贴紧躯干动作组合:贴墙倒立min上墙收腿次负重肩前引俯卧撑次(=正常俯卧撑再含胸弓背)一共组贴墙倒立保证肩以上部分全部贴墙|上墙收腿保持肩稳定上肢贴紧躯干|。技术动作分钟:前侧滚翻倒立金刚短跑等周训练时间表周一心肺耐力爆发力周二爆发力周三心肺耐力爆发力周四爆发力周五心肺耐力技术动作周训练内容:。心肺耐力:有氧:匀速米慢跑无氧:间歇训练之米加速米全速米减速循环次组组间休息分钟。相对爆发力(总时间分钟)每组练习时间分钟练习时间:分钟组间休息时间:分钟(不能超过这个休息时间)总休息休息时间:分钟动作组合:快速肩前引俯卧撑纵跳反弓跳每个动作标准完成次共组俯卧撑保持身体一条直线|纵跳保持落地背部收紧空中身体一条直线|反弓跳保持空中胯部完全打开膝盖完全伸直。Thecombinationofmovement:squatjumpstandinglongjumplegholdjumpeachactionstandardAction:combinationofrapidpullupcontinuousdoublearmonthewalllegs(havetheabilitytoaddasingleroddoublearmmuscleup)groupsActioncombination:continuousobstacle,continuoustimesgroupgroups,minutesoftechnicalaction:Diamondpointhandstanddoublediamondfrontlandingrollssuchtheairetc

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