Parkour should first exercise bouncing and play basketball leapfrog.
Then there is the speed, multi-contact and indirect sprint.
Then there are endurance long-distance running, skipping rope and many other methods.
Combine the most basic exercises mentioned above with some flexibility training.
In fact, the method is not so complicated, but it is necessary to systematically arrange flexible exercises to achieve good results! Mainly divided into two parts. First, do dynamic flexibility exercises for 4 ~ 15 minutes every morning, that is, move joints, do front leg lifts, rear leg lifts and side leg lifts. But don't do static leg press! Second, you only need to do 1 1 ~ 23 minutes of equivalent flexibility exercises twice a week. To put it simply, the practice of reciprocity is a special splitting method. After the leg is split to the maximum, keep it for no more than 30 seconds, and then put it away slightly. The upper thigh muscles exert force for about 3 to 5 seconds, feeling that the legs are supported by themselves. Then relax and slowly press down to the limit, keep it for no more than 30 seconds, and then slightly close your legs with the same strength, and repeat this for about 5 times. In my own experience, it should be lower every time. But don't worry too much. If you feel muscle pain the next day, this is a training transition, and you need to pause until your muscles stop hurting! According to the records, it takes ordinary people about 3 ~ 6 months to fork smoothly, mainly according to their flexible foundation, and some even split completely in 9 days! Of course, there are many auxiliary trainings for this method. For example, it is suggested that you run more, which can improve the elasticity of your muscles. Doing more exercises of abdominal muscles and back muscles can help you lift your legs easily, and leg strength training such as weight-bearing squats is also necessary. Another thing to do every day is to lift your legs after lying on your back, then split your legs to the limit, and then gather and split your legs again. Repeat 100 times.
These are basic parkour exercises. Only by practicing these well can we get in touch with more advanced parkour skills and exercises.
Parkour can't be played in a few months. You have to persist for several years before you can really become a parkour master.