Parkour professional Andreas Kalteis shows you in the video the first steps to traceur. From training, warming up to the first jumps

heat up

Thus parkour pro Andreas Kalteis prepares (www.andreas-kalteis.com) before on training

On all fours, turning in all directions, go higher and deeper, keep body tension. Tip: Mime to mobilize all kinds of animals (dog, crocodile, monkey, etc.) to your body and all joints.

Balance Squats are one of the parkour basics. This exercise not only train your leg muscles, but also your sense of balance.
Parkour Workout: Balance Bend

© Andreas Kalteis

balance Bend

With balance Bend not only train their leg muscles but also your sense of balance.

Stand on a narrow edge or rod. Stretch your arms forward, slightly bent knees. do squat, keeping the upper body straight and stay in balance.

With Lat pull-ups you train arm, shoulder and back muscles. Important: When lowering the arms not quite stretch, otherwise leaves the latissimus activity after.
Parkour Workout: Lat Pull-Ups

© Andreas Kalteis

Lat Pull-Ups

With Lat pull-ups you train arm, shoulder and back muscles

Very wide overhand grip, hang your legs or bend your knees. pull the body to the rod without momentum. When lowering the arms straighten not completely, otherwise the latissimus activity decreases.

Shoulder rolls is one of the parkour basics. This advanced exercise exercising particular muscles of the rotator cuff, so the shoulder mobility.
Parkour Workout: Shoulder rolls

© Andreas Kalteis

shoulder rolls

The advanced-practice shoulder rolls trained especially the rotator cuff muscles, so the shoulder mobility

Particularly important as traceurs roll after jumping over his head and shoulder. Caution: This exercise should only be in the trained state run (not for beginners).

Hoisting (planche en force) is one of the Parkour Basics. It is the power technology that brings a traceur from a hanging in a support position.
Parkour Workout: Hoisting (planche en force)

© Andreas Kalteis

Hoisting (planche en force)

Planche en force is the force technique that brings a traceur of a hanging in your support position

For planche en force you need, above all force. Laying hands on the chin-up bar. Pull the chin over the bar, both are parallel to the ground (Einstieger to the legs also Prewind) .Hände move forward and chest as close to the pole. press all the weight on the bar and press elbows up.

Plyo jumping is one of the parkour basics. To overcome small obstacles.
Parkour technique: Plyo jumping

© Andreas Kalteis

Plyo jumping

To overcome small obstacles

These jumps from the state to train your bounce. With arms forward target the point where you want to land. Repel and feet move. can commute arms back. Easy to its knees.

The breakdown jump (franchissement) is one of the Parkour Basics. It is suitable in order to swing round under the rails or between rails. Professionals is enough an opening in DIN A4 format.
Parkour technique: breakdown jump (franchissement)

© Andreas Kalteis

Breakdown jump (franchissement)

Suitable in order to swing round under the rails or between rails. Professionals is enough an opening in the DIN A4 format

THAT'S HOW IT'S DONE: Pack the rod so that the back of the hand to show face. The legs tighten and stretch forward. Go easy in the supine position and pull your upper body so close, it only goes to the bar. Put your feet as soon as possible back to the ground. Then push away from the pole with his hands behind his body to quickly up again.

The 360-breakdown jump (franchissement 360) is one of the Parkour Basics. It is suitable in order to swing round under the rails or between rails.
Parkour technique: 360 breakdown jump (franchissement 360)

© Andreas Kalteis

360 breakdown jump (franchissement 360)

Suitable in order to swing round under the rails or between bars

In contrast to the classical breakthrough (franchissement), make the 360-break rotation around the body axis. What counts is the proper hand grip on the upper bar. You grab the bar with hands crossed. The upper hand grasps from above, the lower hand reaches from below. Legs tighten to rotate on its axis and set feet back on the ground.

The Armsprung (saut de bras) is one of the parkour basics. This exercise is a gap jump. Since it docks hanging, the gap may be slightly wider than the precision jump. Beginners bridge around 2, professionals 4 meters.
Parkour technique: Armsprung (saut de bras)

© Andreas Kalteis

Armsprung (saut de bras)

A gap jump. Since it docks hanging, the gap may be slightly wider than the precision jump. Beginners bridge around 2, professionals 4 meters

THAT'S HOW IT'S DONE:: When landing arms can forward. Legs are almost stretched to show towards the wall. Toes hit first, knees do not touch the wall. to angle legs to cushion the impact. With your hands grab the edge, clutching tightly. go to the support, climb up.

The wall jump (passe muraille) is one of the parkour basics. The exercise is ideal for stable obstacles from shoulder height. Professionals catapult 3.50 meters in height. In the video we show you how's geht.
Parkour technique: wall jump (passe muraille)

© Andreas Kalteis

Wall jump (passe muraille)

Ideal for stable obstacles from shoulder height. Professionals catapult 3.50 meters in height

THAT'S HOW IT'S DONE:: Jump with one leg. tread lightly against the side in flight with the anchor leg and push away from the obstacle, which provides the vertical thrust. With all the palms rise up pull or climb.

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