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BEGINNERS
(
By PANKAJ )
PREPARE YOURSELF
FIRST.
For beginners parkour can
be a great source of craziness, especially for youths.
But we should never forget that it’s a discipline.
Parkour is an art that takes many years to master.
Always remember that a little knowledge is very
dangerous. As a beginner you should study all about
parkour before actually getting into it. First prepare
your body for parkour through a proper warm up and warm
down exercises. Here preparation means a proper and
quantitative approach towards one’s physical condition,
which is very crucial for parkour. One of the main
problems with today’s beginners is that they immediately
want to go for the big things, by doing this they forget
that they are just getting themselves in trouble and end
up with sitting on a floor with big injuries.The way to
avoid these types of incidents is that you should make a
proper routine for your exercise, try to do exercises
that increase your strength, flexibility and
endurance.This not only improves your physical condition
but also improves your parkour abilities.
Remember a good
preparation always gives best results. To do parkour
safely and efficiently you need regular and continuous
practice. It’s very important to feel parkour from
inside rather than doing it. Your body is your main
source in parkour, so try to improve it with regular
practice.
LISTEN TO YOUR BODY.
Another and very big
problem with beginners is: - in order to make themselves
fit they try new and hardcore exercises, Exercises that
their bodies don’t accept at this initial stage. Most
common problem with these exercises for beginners at
starting stages is “muscle pull”. We think, how this
little muscle strain is going to affect us, but wait,
this can be your biggest mistake. This muscle strain can
create many problems for you. Again one of the best way
to avoid these pulls is proper warm up and warm down. A
proper stretching exercise can reduce these types of
injuries.
HEALING PROCESS: -
Remember to immediately
apply ice over the strained area, take proper rest
before starting again and when these entire things don’t
help you, seek for the medical help as soon as possible,
consult your doctor.
FEAR FACTOR.
FEAR, no explanation
needed, as the word is itself very understandable and is
one more basic problem related with the beginners in
this art. But fear can be a good thing also. Lets start
with an example, when a beginner want to attempt a move
which he has never done before it’s fear that comes in
his way first, but how can this fear be a good thing for
us, the answer is yes it is, when you are in fear you
think to do that move in more correct way so that you
would not get hurt. But wait, FEAR is not going to help
you all the time, it too has its negative effects on us,
it is also because of the fear that negative feelings,
negative thoughts comes in our mind. Sometime it’s
because of the fear, a beginner is not able to perform a
move, which he is otherwise capable of. Don’t get
disheartened when this happens, you’ve not failed, it
doesn’t mean you can’t do it, it just means you’re not
ready yet. Its necessary that you should be prepared
physically and mentally. Concentration is the main key.
METHODS TO OVERCOME
FEAR: -
There are many methods
through which you can overcome your fear. If you are
facing any problem in performing any move just go to
some other but similar place with same type of obstacles
but of smaller size. Just close your eyes before doing
any move, first visualize that move in your mind again
and again and then do it. Try to find that weak point in
you, which is stopping you to do that move correctly.
Always do parkour with a fresh mind. Do not stick to
one particular way, use different techniques to perform
moves, always remember different people have different
techniques. Use that technique which suites you the
best.
MOTIVATION.
Motivation, a tough thing
to stick on. I have noticed that the beginners to this
art just stepped back because they failed to do some
moves. This happens because beginners always try to copy
the same moves they see in some videos made by
professionals in this art. Just because of their
(Beginners) failed attempts they start thinking that
this art is not for them. But wait !, you could be wrong
about your decision. It doesn’t matter how many times
you fail, remember failure is the key to success. ‘Keep
yourself motivated’ is the main thing. Do not get
disheartened when you fail; failure is just another
part of the life. Try to practice in group( If you are
alone, don’t worry, actually practicing alone also gives
you more chance to concentrate on yourself). Sometimes
practicing in group is an advantage, your friends
motivate you to do things, to push yourself little bit
more against your limits. One of the best ideas to keep
yourself motivated is trying to maintain your plans
dairy, yes, try to make a dairy and jot down your plans,
plans about your exercise, about your goals that you
want to achieve. Improve yourself slowly, don’t rush, do
what your body allows and not what others say to you.
Listening to your body will definitely improve your
abilities. Stick to your plans and be yourself, don’t
get discouraged when you see others doing good parkour
or anything better than you, just do what you are doing,
try to stick to the basics, and I’m sure you’ll soon
have better results. Never take shortcuts.
One more thing I have
noticed is to make your own videos, try to shoot your
moves, this will help you to find your weak points.
Always remember if you want to become a good traceur,
don’t think that you are doing anything special just try
to involve parkour in your lifestyle. Try to enjoy
parkour, don’t do it as an activity. Parkour may seem
difficult to beginners, the more they mess it up, the
more it becomes difficult. Try to remain calm while
doing it, take your time. Many people find this boring
but this is the key to success in keeping yourself
motivated.
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PLYOMETRICS
(By AMLEN)
Plyometrics is based on
the theory that our muscles act like spring when they
are contracted concentrically and released. That is,
they have stored energy in them.
Lets get started with the
Do’s and Don’ts of it:-
-
Always do a warm-up
before doing a Plyometrics exercise to raise the
body temperature by running jogging etc. Also you
need to stretch yourself properly thereafter.
-
It should be done
only after you have been working out for at least
two months, Remember its not a replacement of proper
exercise routine but in fact supplements it.
-
For beginners, begin
with only one plyometric session per week. Don’t do
it more than two times a week.
-
Rest in between sets
should in the ratio of 1:5. Example, if you have
done your workout for 30 sec. then rest your legs
for at least 150sec.. You can do a upper body
exercise in between.
-
After doing s
plyometric workout don’t do any kind of work out for
your legs for the next 48 hours. Remember it’s not
during the workout, that muscles grow but its during
rest that they grow.
-
Start of gradually
from simpler exercises likes skipping, hopping to
demanding ones like depth jumps.
-
Go for the quality
and not quantity of exercise.
Well here is a sample
workout plan that would be helpful for you.:-
·
Start of with a half to one KM jog, then a
50-meter sprint. Stretch your self properly before
commencing any exercises. Do skipping for a minute,
hopping at a place might as well do the trick.
There after you can start
of with :-
BOX JUMPS :-
·
Do 2-3 sets of 10-12 reps each.
·
Jump with both legs on to an elevated platform
and then back on to the ground. Use you arms and upper
body for the fluidity of movement. Start with small
height and then gradually go on increasing the height.
TUCK JUMPS :-
·
Do 2-3 sets of 10-15 reps each.
·
Stand erect with your arms by your side. Now jump
with both your legs and hit your chest with your thigh.
Don’t lean your chest into the move but instead let you
thighs come on to your chest.
BOX LATERAL JUMPS :-
·
Do 2-3 sets of 10-15 reps each.
·
Stand laterally across a box and then jump
laterally on to it and the other side. Repeat the move
movement to come back to the original side.
DEPTH JUMPS :-
-
Do 2-3 sets of 5-10
reps each.
-
Stand on the edge of
an elevated platform and slowly push your self to
the ground. Once you have landed jump as high as you
can using your arms.
In between exercises keep
stretching your muscles. Cool you self down by doing
static stretching.
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