The Daily Diet: Food For Freerun/Parkour

What many practitioners don’t realise about Freerun/Parkour is that exercise and fitness are not the only things required to achieve ‘immortality’: An aspiring freerunner or traceur must have a proper diet as part of his lifestyle and daily practise, or else his/her skills will soon amount to nothing. Of course, dieting does NOT mean cutting down on what you eat – it actually means eating more of the healthy foods out there. To put it as simply as possible, it all comes down to eating natural, unrefined foods whenever you can – fruits, vegetables, fish, some meat, etc – and maintaining good levels of hydration. You don’t need to analyse everything you eat with a magnifying glass – just be sensible, aim for a balance of the good stuff, and avoid the refined sugars, too much fat, and unnecessary additives and chemicals. This will provide you with the daily diet your body needs in order to be able to train hard and long for many years to come.

许多练习Freerun /跑酷的人没有意识到，要想实现'不朽'仅仅锻炼和健身是不够的：一个有抱负的freerunner或traceur必须使正确的饮食习惯成为他的生活方式和日常练习的一部分，否则他/她的技能很快就会衰退。当然，合理饮食并不意味着减少你的食量-而是要求你吃更多的健康食品。简单来说就是尽可能吃得自然，少使用精加工的食品，例如水果，蔬菜，鱼类，一些肉类等-并且多饮水。您不必用放大镜分析一切所吃的食物，-只要是合理的，目的是维持膳食平衡的好食物，并避免精制糖，过多的脂肪，以及不必要的添加剂和化学品。这将为您提供的日常饮食需要，使你的身体能够接受长期大量训练，并持续许多年。

Breakfast

A hearty breakfast is indeed the key to a fresh start. Whether you’re going out for a morning practice run, need to study and cram for a science exam, or simply want to feel energetic and revitalized during the day, you need to start it off with a nutritious breakfast. This means throwing out waffles, pancakes, and most cereals in the morning; the aim is to start out by stocking up on healthy foods. Don’t be afraid to cram more fruit onto your plate. Never hesitate for that extra glass of orange juice. If you need it, go for it. You can’t get too healthy! Some examples of healthy morning foods include:

Yogurt - provides calcium, only 40 grams of sugar for a jumpstart to the day, and a low 240 calories (per 8 ounces)

Orange Juice - You can’t get enough Vitamin C, and preferably buy orange juice with the pulp, also with added calcium (in case you don’t like yogurt too much).

Strawberries - This tasteful fruit is rich in Vitamin A, C, Calcium, Potassium, Phosphorous, and Foliate. All of these are healthy, nutritious ingredients that create a keen mind and able body.

Peanut Butter Sandwich - It may not sound like much, but the protein and carbohydrates in even one slice of bread with peanut butter is enough to keep you alive and kicking during those arduous morning classes.

Hint: Try some celery sticks as a morning snack. The Sodium and Vitamin C will help support you throughout the entire day.

贴心的早餐是新开端的关键。无论您是想外出晨跑，学习和应付一门理科考试，或只是想在白天感觉精力充沛，充满活力，你都需要一顿营养丰富的早餐。这意味着抛弃华夫饼，煎饼和大多数谷类;其目的是为了开始食用健康食品。不要害怕在盘子里添加更多的水果。不要犹豫再额外来一杯橙汁。如果您需要它，选择它。你会非常健康！一些适合早晨食用的健康食物包括：

酸奶-提供钙，对于一天的开始只有40克糖，低于240卡路里（每8盎司）

橙汁-你能获得足够的维生素C ，包含果肉更好，还有额外的钙（如果你不大喜欢酸奶） 。

草莓-这种美味的水果含有丰富的维生素A ， C ，钙，钾，磷和叶酸。所有这些健康，营养的成份可以激发你的思维能力并带给你足够的体力。

花生酱三明治-这可能听起来没什么，但即使是一片涂抹了花生酱的面包，其所含的蛋白质和碳水化合物足以让你在忙碌的上午时间中保持活力。

提示：尝试用一些芹菜茎作为上午零食。钠与维生素C将有助于支持您度过一整天。

Lunch

If possible at all, bring your own lunch to school. You do not want to put your own health into the hands of school cafeterias. Remember, pizza, hot dogs, and hamburgers are acceptable once in a while, but do NOT over-eat them, because they will make you fat, ugly, lazy, lacking in vitality and easy to tire. An example of a good lunch might include:

Chicken/Turkey Sandwich - Folks, every time I have a chicken sandwich I feel amazing half an hour after I eat it. Eat this with lettuce, cucumbers, and mushrooms, and you will get a good bunch of vitamins and minerals which will set you up for a positive afternoon.

Green Vegetables – Incredible source of vitamins and iron, very good for the blood and overall health. Spinach is always a good side for your lunch, due to it being rich in Sodium, Calcium, Vitamin A, Vitamin C and Carbohydrates. Aim for a minimum of three helpings of vegetables every day.

Grapes - There’s nothing like a side of red or green grapes with your fulfilling sandwich. Grapes provide large amounts of Carbohydrates, Vitamins A and C, Calcium, and Iron.

Gatorade/Vitamin Water - Drink one bottle with your lunch and you’ll have the stamina to keep going through the day. Water keeps every bodily system flushed and working properly – dehydration is one of our worst enemies, and most people are dehydrated a great deal of the time without even knowing it. Remember that caffeine (coffee, cola etc) and alcohol actually dehydrate you. If in doubt, pure water is always the best option.

如果可能的话所有，自带午饭上学。你不会想把自己的健康交到学校食堂手中。请记住，披萨，热狗和汉堡包是偶尔可以接受的，但不要过度吃，因为它们会使你发胖，丑陋，懒惰，缺乏活力和容易疲劳。好的午餐包括：

鸡肉/火鸡三明治-伙计们，每一次吃完一个鸡肉三明治一个半小时后，我都有惊人的感觉。和生菜，黄瓜，蘑菇一起吃，您将获得大量的维生素和矿物质，这给您一个积极的下午。

绿色蔬菜-不可思议的维生素和铁的来源，血液和整体健康很好。菠菜永远是您的午餐始的好选择，因为它富含钠，钙，维生素A ，维生素C和碳水化合物。每天至少食用三种蔬菜。

葡萄-没有什么比红色或绿色的葡萄与您的三明治更相配啦。葡萄提供大量的碳水化合物，维生素A和C ，钙和铁。

佳得乐/维生素水-午餐时喝一瓶，你会活力一整天。水让每一个身体系统正常运作-脱水是我们最可怕的敌人，而大多数人甚至不知道的情况下长时间脱水。请记住，咖啡因（咖啡，可乐等）和酒精实际上使你脱水。如有疑问，纯净水永远是最佳的选择。

Dinner

Remember, class - steak is good, but too much of a good thing can be bad. The iron content of meat will eventually turn your skin yellow, and you will end up on the nasty end of a coronary. As a traceur you must cope with enough potentially dangerous situations as it is, so why add heart attacks to the list? Just remember to brush after dinner, and try not to drink soda with your meals. Just one example of a healthy evening meal:

Fish – A great source of protein, and the natural oils work wonders for your bones and joints.

Salad - Yes, it might be rabbit food, but a good leafy salad with croutons, vegetables, fruits, chicken, and a low-fat or non-fat dressing is a great way to end your day.

Pulses, Beans, Seeds, Nuts – All raw foods such as these contain enormous amounts of energy and nutrition. Eaten raw within salads, or thrown into stews or stir fries, these things are the stuff of life and bring real vitality to your whole system.

Apple Slices - Apples are a great source of Vitamin A, Phosphorous, Carbohydrates, and Potassium. Plus, they only hold around 81 calories. Any and all fruit is a bonus – preferably organic, and washed.

Finally, use your imagination! Clementine oranges are, for me, the best snack ever invented: I usually have four or five a day and it certainly has a very positive effect. There are so many ways to eat healthily, the choices are almost limitless and varied enough for everyone to find something they like.

If you are used to a diet of refined sugars and overpowering unnatural tastes, it may seem difficult to make the transition to a more natural, healthy menu every day – but once the toxins and additives are flushed from the system, you will find that healthy eating provides just as much a range of delicious tastes and enjoyable meals. And the results you will experience will blow your mind and keep you coming back for more.

请记住 -牛排是好的，但物极必反。肉类中的铁将最终使您的皮肤发黄，并最终导致冠状动脉堵塞。作为一个traceur您必须应付无数潜在的危险，为什么还要加上心脏病呢？记得饭后刷牙，吃饭时尽量不要喝苏打水。以下只是一个健康晚餐的例子：

鱼类-非常棒的蛋白质来源，天然油脂有助于你的骨骼和关节运动。

沙拉-是的，这可能是兔子的食物，但一个好的蒜香绿叶沙拉，蔬菜，水果，鸡肉，加上低脂肪或无脂肪的调料是结束一天的好选择。

豆类，豆类，种子，坚果-所有生的这些食物含有大量的能量和营养。和沙拉生吃，煮或炒熟，这些东西会给您的整个系统带来真正的生命和活力。

苹果切片-苹果是非常好的维生素A ，磷，碳水化合物，和钾的来源。此外，它们只有约81卡路里。任何和所有水果是奖励-最好是有机的，并且洗干净。

最后，运用你的想象力！克莱门汀桔子对我来说是最好的零食：我通常一天吃四个或五个，它对身体非常有帮助。有很多办法可以吃得健康。选择非常多，每个人都能找到自己喜欢的健康食物。

如果你习惯食用精制糖和热量过多的非自然口味食物，尝试更加自然，健康的饮食习惯看起来比较困难，但是一旦毒素和添加剂被从身体里剔除，你会发现，健康的饮食一样提供各种美味的口感和愉快的用餐。而你的经历使你所得到的结果会彻底改变的思维并且让你坚持健康饮食。

Improved Diet, Improved Performance

Why is diet so important? Traceurs and freerunners make efforts through training, conditioning, and practice to improve performance. A critical link in this process is proper nutrition. Improper nutrition can not only hinder performance, but is a detriment to overall physical health. The macronutrients (water, carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) can all have major implications if low or deficient. Parkour raises numerous energy issues, such as body weight maintenance, proper nutrition before and after training. So how do we need to eat for parkour?. Lets take a look at what parkour is on a physiological level. Parkour is characterized by high-intensity anaerobic activity interspersed with sub-maximal aerobic work. Traceurs need to rapidly generate muscular force in a quick series of movements. Aerobic endurance is required to assist with recovery between bursts of high-intensity activity and to support performance through several different movements. In parkour the traceur must move his body as fast and as explosively as possible during play, carrying unnecessary weight is costly energy expenditure so staying lean is important. Another problem with traceurs is that they tend too over train and under eat, leaving them listless, tired, sleep deprived and increasingly prone too injury. With this in mind the traceur will get the most out of each training session if they are adequately fueled and hydrated.

为什么饮食很重要？ Traceurs和freerunners努力通过训练，状态调节，锻炼来提高动作。在这一过程中，其中的一个关键环节是适当的营养。不适当的营养，不仅会影响动作，而且不利于身体健康。大量营养素（水，碳水化合物，蛋白质，和脂肪）和微量营养素（维生素和矿物质）如果摄入低或不全都会产生重大影响。跑酷提出了许多有关能量的问题，如保持体重，训练之前和之后的营养摄入。因此，为了跑酷我们应该如何吃东西？我们先从生理角度看看什么是跑酷。跑酷的特点是大量高强度无氧运动穿插较大量的有氧运动。 Traceurs必须迅速使肌肉力量产生快速的一系列动作。在连续的高强度活动之间需要有氧耐力性运动以协助恢复体力，并继续进行下面的不同的动作。在跑酷中，traceur必须尽可能快速并爆发力强的移动身体，体重过重会浪费体力，所以脂肪少是很重要的。但另一个traceurs遇到的问题是，他们往往过度训练并且吃得很少，这使他们无精打采，疲倦，失眠，并日变得容易受伤。记住这一点，如果能够摄入足够的能量和水，traceur将在每一次训练中收获更多。

Starting with the basics

Dr John Berardi outlines 7 simple habits for anyone to adhere to for a good diet. Good Diet Habits:

HABIT 1 Eat every 2-3 hours
HABIT 2 Eat complete, lean protein with each feeding opportunity
HABIT 3 Eat vegetables with each feeding opportunity
HABIT 4 Eat veggies/fruits with any meal. Eat “other carbs” only after exercise
HABIT 5 Eat healthy fats daily
HABIT 6 Don’t drink beverages (soda, beer, etc.) with more than 0 calories
HABIT 7 Eat whole foods whenever possible I love these guide lines and they’ve served my athletes and myself well.

基本知识

博士贝拉尔迪概述了7个简单的习惯，想保持良好饮食习惯的人要坚持。

1每2-3小时进食一次

2每次进食吃完整的精制蛋白质

3每次进食必需吃蔬菜

4每餐都吃蔬菜/水果。只在锻炼后吃“碳水化合物”。

5每天摄入健康的脂肪

6不喝超过0卡路里饮料（汽水，啤酒等）

7食用完整的食物

The Macronutrients

Making up the largest portion these in the right ratio are key to nutritional success

大量营养素

占最大比例，正确比例是营养达标的关键

Protein

Most foods contain at least some protein. Good sources of protein include nuts and seeds, pulses, lean beef, chicken/turkey, oily fish, free-range eggs and some dairy products (milk, cheese and yogurt). You need 1.4-2.0g per kg of Bodyweight daily to help build muscle!

Carbohydrates

Carbohydrates and creatine-phosphate (CP) are the main fuel source used by the body’s cells to replenish adenosine triphosphate (ATP) stores during moderate to intense activities. Good sources of carbs are oats/cereals/grains, potatoes/yams, fresh vegetables and fruit.

蛋白质

大多数食物中含有至少有一些蛋白质。良好的蛋白质来源包括坚果和种子，豆类，瘦牛肉，鸡肉/火鸡，高脂肪含量的鱼，各种蛋类和一些奶制品（牛奶，奶酪和酸奶）。每天每公斤体重需要1.4到2.0克蛋白质以帮助肌肉增长！

碳水化合物

碳水化合物和肌酸磷酸是人体细胞主要的能量来源，以在中度至强度的活动中补充储存三磷酸腺苷（ ATP ）。良好的碳水化合物来源是燕麦/谷物/谷物，土豆/红薯，新鲜蔬菜和水果。

Fats

Fats are a more abundant source of energy, requiring more oxygen to use up, certain dietary fats are needed for normal organ function, essential fatty padding, nervous system function and other essential uses, thus called essential fatty acids. These come from fish oil capsules, oily fish such as mackerel, sardines, kippers etc also from nuts and some dairy produce.

Eating On The Move, A Practitioners Downfall

During those day long session we risk compromising our hard work with poor nutritional habits, small light mainly carb based meals are the order of the day especially if time is short. During a thread where Brad asked for advice on a day long gymnastics event. The advice here is useful for those who cant take an hour or two off to eat a proper meal. Getting in some form of fat and protein during a day long training session would be better than just consuming carbs all day (note that the gymnasts didn’t have that luxury). The other issue is that no one wants to carry around backpacks with food because this can be cumbersome. So sandwich shops and the like are a boon to the traceur on the go. Picking complex carbs is important because eating a lot of high sugar foods will lead to insulin spikes and drops (that sluggish feeling you get after eating too much of mums roast).

油脂

脂肪是能量更丰富的来源，需要更多的氧来转化，某些膳食脂肪是正常器官运转所需要的，必需的脂肪填充，中枢神经系统功能及其他必要用途，这些叫做必需脂肪酸。这些来自鱼油胶囊，高脂肪含量的鱼，如鲭鱼，沙丁鱼等，也有坚果和一些乳制品。

吃的移动，一次从业人员毁灭

这些天的训练中，错误的饮食习惯有可能损害我们辛苦锻炼的成果。每天都是少量的主要碳水化合物，特别是如果时间不够。Brad的这个思路是对于训练一整天的建议。这个意见适合那些不能拿出一两个小时来吃一顿正确饭食的人。在一整天的训练后摄入一些种类的脂肪和蛋白质更好，而不仅仅是摄入碳水化合物（注意：体操运动员没有这么奢侈）。另一个问题是，没有人愿意随身携带装满食物的背包，因为这很累赘。所以三明治店之类的都是好的选择。选择复合碳水化合物是重要的，因为吃了很多高糖的食物会导致胰岛素上升和下降（即吃太多妈妈的烧烤后你会有懒洋洋的感觉） 。

Ergogenics /Supplements

For those of you that have the money and the rest of your diet sorted supplements are useful for getting that last 5% performance improvement. After you have got your nutrition and workout in order, only then is it time to consider supplementation. For example, taking a fat loss supplement won’t help you lose fat if you are consuming more calories than you are using in a day. Similarly, if you don’t consume enough food, supplements designed to aid muscle growth will have very little effect. Supplements cannot do the work for you. They are not a replacement for discipline and desire. They are something you use in addition to your other strategies in order to speed your progress. Without going into too much detail here are the best two supplements, there are others but I could write a separate article on that alone. The main players:

Creatine

Creatine supplementation improves repetitive, short-term performance. Contrary to nonsense I hear its not a steroid or a drug. Research has indicated that creatine supplementation may produce a slight muscle-building effect, or - more specifically - an expansion in the size of type II (’fast twitch’) muscle fibres. But it wont make you huge aside from gaining a little water weight. Sticking to monohydrate is the best bet, because serum’s and the like degrade quickly in their containers.

Ergogenics /营养素补充

对于有余钱的人来说，饮食之外的补充对再获得5 ％的体能提升是有帮助的。当您的营养和锻炼步入正轨，只需要考虑营养补充剂。例如，如果你摄入的热量比消耗的多更，吃低脂肪食物并不会帮助你减肥。同样，如果你没有摄入足够的食物，旨在帮助肌肉增长的补充剂将只能起到很小的作用。补充剂做不到这一点。它们不能代替训练和愿望。他们只是您其他手段的补充，以加快您的进步。这里有两个好的推荐：

肌酸

肌酸的补充可以提高重复性和短时的动作。它不是类固醇或药物。研究表明，补充肌酸可以产生轻微增长肌肉的作用，或-更具体地说-增大第二类（ '快缩' ）肌肉纤维。但是除了一点水重量，他不能让你变得强壮。坚持单水化合物是最好的选择，因为血清和类似的物质会在其容器中迅速降解。

Improving Movement

To improve movement, each traceur/freerunner should have a firm understanding of the function of the kinetic chain and its relationship and interaction with ground reaction forces and momentum. Once this understanding is developed a logical progression can be implemented to correct and enhance movement skills.

为了提高运动，每个traceur / freerunner应该熟知动力链的功能，之间的关系，地面互相作用力和惯性。一旦这种理解形成一个合理的过程，可以起到纠正和提高运动技能的作用。

Ground Reaction Forces

The foundation for all movement must reside in the knowledge that movement is completely dependant on the ability of the athlete to utilize and manipulate forces, most importantly the forces that interact with the ground (ground reaction forces GRF).

The ability to powerfully apply force to the ground is crucial to movement, but is only part of the equation. We must also be able to efficiently deal with the force the ground supplies back into the body, because in reality, these are the primary forces that propel and stop the body.

Thanks to Newton’s laws of motion, we know that for every action there is an equal and opposite reaction. With respect to movement, this means that when we push against the ground with X pounds of force, the ground is going to push back with that same (X) amount of force (dependant upon the surface).

FIFO (force in = force out) response. When you further examine the FIFO response you will see that the harder you push into the ground the harder the ground is going to push back. This concept will become increasingly important later when we start to discuss acceleration and deceleration.

During movement we must not only be concerned with the magnitude or amount of force we produce, but also with the direction of application of the force vector. For the purposes of this article, a force vector will be defined as an imaginary line that defines the direction of application of a force. Understanding force vectors will allow us to visualize the forces that we apply and receive.

Note: When you push against the ground with your foot, you are creating a force vector dependant on the direction of push. In response, the ground is going to directly oppose that force vector with its own. It is important to visualize both vectors when we start to analyze the movement.

We must know how to appropriately direct forces to create clean movement. If we misdirect the force we apply to the ground, the resultant reaction will not efficiently help us create or deviate movement.

Although the foot is the point of contact with the ground, it does not determine the force vector created by the push. Rather, one must consider the segment of the leg from the knee down to the foot. It is this segment that will determine the direction of that vector.

地面反作用力

所有的动作完全依赖于运动员利用和操纵力量的能力，特别与地面产生的力（地面反作用力GRF）。

对地面给出有强大的力量对于运动是至关重要的，但这只是一部分。我们还必须能够有效地处理地面返给身体的力，因为在实践中，这些是推动并使动作停止的力量。

从牛顿的运动定律我们知道，每一个运动都有一个相等和相反的力。流动方面，这意味着，当我们把对地面施加力量时，地面给出相等的力（取决于表面） 。

FIFO（施力=受力）。当你进一步研究FIFO，你会发现你给地面的力越大，地面返回的力也越大。当我们开始讨论加速和减速时，这一概念将变得更重要。

在运动时，我们不仅必须关注自己所给出的力的大小，还有力的方向。在本文中，力的方向将被定义为一个假想线，确定力的方向。理解力的方向将使我们能够看到施加和受到的想象中的力。

注意：当你的脚对地面施力时，你正在制造一个推进方向的力。而地面将直接给出相反的力。当我们分析运动时，同时看到这两个方向是重要的。

我们必须知道如何给出适当方向的力，以做出利落的动作。如果力量的方向是错误的，由此产生的反应将不会有效地帮助我们做出或改变运动。

虽然脚是与地面接触的，但它并不决定力的方向。相反，必须考虑从膝盖到脚这部分腿。正是这一部分决定力的方向。

One must also consider the centre of gravity (COG). The relationship between the location of the COG and the angle of the GRF becomes very important during movement.

Once again we are reminded of Newton’s laws of motion. Newton stated that a body will stay in a constant state of motion (or motionless) until it’s acted upon by an outside force. Typically what we see (when the body is motion) is that when the force vector created by the GRF opposes the direction of travel of the COG we create a breaking or decelerating moment which disrupts the current state of movement.

This becomes apparent when an athlete tries to rapidly decelerate and they sound like a Clydesdale stomping. They are creating substantial breaking forces to rapidly decelerate their COG. These forces directly oppose the COGs direction of travel.

Likewise, when the force vector angles the same direction as the COG, we are producing propelling or accelerative forces. If you were to analyze a sprinter coming out of the blocks you would notice that they maintain a significant forward lean for 8-12 yards (some more some less).

This forward lean puts the lower shank of the leg at a close angle to the ground. This angle creates a force vector that angles the same direction as the direction of travel of the COG. This means that they are propelling, or pushing the COG forward.

If we examine jumping from a stand still we see that the GRF’s are parallel to the COG and perpendicular to the ground. This creates lift or vertical displacement since you are pushing the COG up.

我们还必须考虑重力（COG）。COG的位置和GRF的角度之间的关系在运动中是非常重要的。

我们要再次提到牛顿运动定律。牛顿指出，一个物体将保持不断运动的状态（或静止），直到给它一个外力。通常我们所看到的（当身体运动时）是GRF产生的力的方向量和我们制造的COG的行进方向相反，造成破坏或减速，这改变了运动的现状。

当运动员试图迅速减速是更为明显，他们听起来像一个Clydesdale的急刹车。他们制造出大量的破坏力量以迅速降低COG。这些力与COG的方向相反。

同样，当力的角度和COG的方向一致，我们可以产生推进或加速的力。如果你分析短跑运动员你会发现他们保持着一个重要的8到12码（或多或少）的倾斜。

这种前倾使小腿有一个更 接近地面的角度。这个角度制造了一个和COG同一方向的力。这意味着它们加大了COG。

如果我们研究从一个静止的物体跳下，我们可以看到GRF和COG是平行的而垂直于地面。当你提高重力时，你将制造上升或垂直的位移，。

*Develop A Strong Vertical Jump! An explosive vertical jump is important to nearly all athletes regardless of their sport of choice, especially Freerun/Parkour.

With this discussion on how GRF’s affect our direction of travel, we can start to see how minor changes in our GRF’s can cause small deviations in the path of or COG. This becomes an issue when this path is not consistently directed toward our goal.

The next step of the process lies in understanding how we must configure the body to appropriately apply and utilize ground reaction forces.

I have divided cutting into 5 parts. This is a particularly remedial breakdown of movement where I will be discussing the FUNDAMENTALS in an extremely controlled environment. Once these fundamentals are ingrained we will begin to work on how they apply to a more realistic chaotic environment.

Start by setting 6-8 cones up in a zig zag pattern so the cones allow 6-8 steps to be taken and form an approximate 90 degree angle to the next cone.

*锻炼出强有力的纵跳能力！强大爆发力的垂直跳对几乎所有的运动员都是重要的，不论是什么运动，特别是对Freerun /跑酷来说。

这个有关GRF如何影响我们方向的讨论，我们可以明白微小的GRF的变化如何造成微小的运动路线偏离或是COG。当条行进线路不是我们的目的地时，这就很重要了。

下一步是我们必须了解如何获得和使用地面反作用力。

这分为5部分。这是一个特别的对错误行动的补救，这是我在极为需要控制力的环境下要讨论的基本要素。一旦你能掌握这些，我们将可以把它应用于更现实的混乱环境。

从在z型图案中做出6-8个转角开始，这些锥形允许6-8步并与下一个锥角形成一个接近90度的角。

Terminal Stance

The terminal stance is the bodily configuration used to optimize the biomechanics of the body with respect to cutting. There are 8 key elements to this stance.

1. The Feet: You should be on the front half of the foot on both feet with the heel slightly elevated. I refer to this as up on the platform. Both feet should be facing the cone with the foot opposite of the direction of the cut in front.
2. Lower Leg Angle: This is somewhat dependant on your anatomy. Generally we want the back leg angle to be much lower than the front (with respect to the ground). This will allow you get you hips low and actively use them when you push. The front leg should be angled slightly back toward the body.
This leg will act like a shock absorber, and will create a breaking moment to help absorb the deceleration of the COG (centre of gravity). Furthermore, this will allow the musculature of that leg and the hips to preload and reactively respond during the push phase. It should also be noted that the lower legs should have a perpendicular medial lateral reference.
3. Upper Leg Angle: You should approximate a 90 degree angle between the front and back thigh. This will help determine foot spacing front to back.
4. Hips Low: Lowering the centre of gravity will help in the manipulation of the momentum of the body. In generally, when we lower the COG, we what to use the hips, not the upper body (flexion at the waist). I like to use the analogy of what corners better, a sports car or a school bus? The sports cars COG sits much lower, which allows it to corner much more efficiently.
5. Balance: The body must be balanced. The COG should be centred between the feet front to back and side to side. This will allow for the effective manipulation of momentum and ground reaction forces (GRF).
Note: Do not allow the hip of the plant leg to push out lateral.
6. Upper Body Angle: The upper body should create an angle slightly less than 90 degrees with the front leg. When closed or opened, the hips will not be positioned in an advantages position for the expression of force.
7. Spinal Alignment: The spine should stay in a neutral alignment. Avoid rounding the back.
8. Head: The head should stay up. Lowering the head can cause rounding of the back and over flexion at the waist. Do not focus on the cone with your eyes, rather look toward the horizon.

Start by learning the terminal stance. Spend time educating the body on how it feels.

终极理念。

利用身体的姿势来优化身体的生物力学。有8个关键要素。

1 。脚：你应该用双脚的前半部分站立，脚后跟轻微上抬。双脚应指向前方的交点。

2 。下肢角度：这有点取决于您的自身条件。通常我们要求后腿的角度大大低于前腿（对地面的角度）。这样，您就可以让你的臀部放低，并给你一个很好的推力。前面腿向自身回倾。这条腿就像一个减震器，并制造出一个突发瞬间，以帮助吸收COG（重力）的减速作用。此外，这将使腿部和臀部的肌肉预备应付起跑阶段的压力。还应该指出的是，小腿应该有一个垂直的内外侧参照。

3 。大腿角度：前后的大腿应大致呈90度角。这将有助于确定前后脚的间距。

4 。臀部低：降低重力将有助于控制身体的惯性。大多数情况下，我们利用臀部降低COG，而不是上半身（弯曲的腰部）。我喜欢用比喻什么角落更好，跑车或校车？COG的跑车坐在低得多，这使得它能够更有效地角落。

5 。平衡：该机构必须是平衡的。在COG应集中脚之间的前面，以背部和侧面侧。这将能够有效地操纵势头和地面反作用力（ GRF ） 。

注意：不要使髋关节的工厂，推动了腿侧。

6 。上半身角：上身应建立一个角度略小于90度的前站。当关闭或打开，臀部不会被定位在一个优势位置的表达力。

7 。脊髓对齐：脊柱应保持中立对齐。避免绕回来。

8 。头：头要平方。低头可能造成弓背和腰部过度弯曲。不要用眼睛盯着角，看远方的地平线。

开始起跑的站姿。花时间训练身体并寻找感觉。

The Approach

The approach is vital since it leads into the terminal stance.
1. Approximately 2-4 steps before hitting the terminal stance, you need to begin lowering your centre of gravity (lower using the hips not the upper body).
2. Use minor stride adjustments to hit the terminal stance stride length. Avoid jumping or reaching to get to the cone and the stance.
3. Decelerate as you lower your centre of gravity. The amount of deceleration is dependent on your mechanics and leg strength. Weaker athletes may not be able to decelerate as quick. Furthermore, when the COG resides to high, momentum may make deceleration more difficult.

First start 2-4 steps out, walk and lower the COG as you come into the terminal stance. Once this is comfortable, begin at the first cone, walk and hit the terminal stance at the next cone.

Knee Drop Assume the terminal stance. The body should be configured as described above. At this point in time there should be no medial or lateral tilt to the lower leg. If we were to maintain this position, hip and knee extension would cause elevation of the COG or posterior displacement. Since our goal is to move the COG horizontally toward a cone that resides in front and to the side of your current position, we must change this bodily configuration somewhat.

The front leg must be tilted medially toward our destination (typically 15-20 degrees, but who is measuring). Do not rotate the foot, rather keep it pointed toward the cone, and rotate the leg in and toward the next cone. This will allow the push to project the COG toward the next cone.

Practice the approach into the terminal stance. On cue, drop the knee and hold the position. Once balance can be maintained, approach the cone and hit the terminal stance with the leg rotated in.

该ApproachThe办法是至关重要的，因为它导致到终端的立场。

1 。大约2-4步骤，然后击中码头的立场，你需要开始降低您的工作重力（下使用臀部不是上半身） 。

2 。利用未成年人薄雾浓云愁永昼大步调整击中终端立场步幅。避免跳跃或达到去锥和立场。

3 。减速为您降低重力。减速的金额取决于您的力学和腿部的力量。较弱的运动员可能无法减速快。此外，居住在COG高，势头可能使减速更加困难。

第一次启动2-4步骤进行，步行和降低COG你进入终端立场。一旦这是舒适，开始第一次锥，步行击中终端立场在下次锥。

膝降假设终端立场。该机构应配置如上所述。在这个时候不应该有任何内侧或外侧倾斜的小腿。如果我们要保持这一立场，髋关节和膝关节延长会导致海拔后的COG或流离失所。

因为我们的目标是把COG水平走向锥驻留在正面和侧面您当前的位置，我们必须改变这种身体有点配置。

前面腿内侧倾斜，必须向我们的目的地（一般为15-20度，但谁是衡量） 。不旋转的脚，而不是保持指向锥，和旋转腿和对未来锥。这将使推动项目的COG对未来锥。

实践的方式进入终端立场。对线索，减少膝盖和持有的立场。一旦能保持平衡，办法锥击中码头立场的腿旋转英寸

Triple Extension Push

Just as it is better to absorb force through multiple joints, it is better to express force through multiple joints. Since we know that extension means to straighten or increase the angle at a joint structure, we can realize that triple extension must refer to 3 joints.

In this situation these joints are the hip, knee, and ankle.

When we are in the terminal stance, we have flexed and loaded these 3 joint structures. With the knee tilted, simultaneous triple extension will effectively push the COG toward the next cone.

When correctly orchestrated, this triple extension can be the most powerful motion the body can produce. This has been demonstrated by the huge power outputs measured by lifters performing Olympic lifts (which are based on this triple extension). This motion needs to practiced and perfected.

Here are some ways to practice this motion.

Start in the terminal stance (with the front leg rotated in). Explode through triple extension of the front leg and jump toward the next cone. Land on the opposite foot and regain your balance. Focus on the simultaneous triple extension and complete extension at the hip (which is many times not fully completed). Also work on rapidly regaining balance on the landing (which will be on one foot).

Stand on one foot. Jump diagonally landing on the opposite foot. Absorb the landing through the hip, knee, and ankle and make sure you land with your hips pushed back and your knee behind your toes. As soon as the decent terminates, explosively triple extend and jump back to the starting position. Practice this off both feet. The intensity of this exercise is determined by the distance of the jump.

Younger or weaker athletes should not leap as far forward as more conditioned athletes. If there is a problem controlling the landing, than the initial jump was too great.

I would like to note that these drills are designed to teach the execution of the triple extension, and will be modified to properly propel the COG during the next drill.

三个延长推力

就像应当通过多个关节吸收力一样，我们也应当通过多个关节来给出力。当我们知道延展意味着拉伸或增加关节的角度，我们就能够认识到必须提到三重延长及到3个关节。

在这种情况下，这些关节是髋，膝和踝关节。

当我们要发力时，我们已经弯曲和摆好这3个关节的姿势。膝关节倾斜将使这三部分有效地把COG推向下一个角度。

正确控制这三部分使身体可以产生最强大的运动能力。这由奥运会的举重者所表现出的巨大力量证明了（基于这3倍延抻）。这个运动需要练习和完善。

这里有一些练习方法。

开始在候机楼的立场（与前面腿轮流担任） 。爆炸通过三重延长战线腿跳向新一代锥。土地相反脚和恢复您的余额。同时重点推广和完整的三重延长在髋部（这是很多次没有完全完成） 。

工作也迅速恢复平衡的目标（这将是一英尺） 。

站在一英尺。跳转角降落在对面英尺。通过吸收着陆的髋，膝和踝关节，并确保您与您的臀部土地推后和你的膝盖后面的脚趾。尽快体面终止，爆炸三重扩大和跳转回到起始位置。实践中，这从两英尺。

强度，这项工作是由距离跳转。

年轻的或弱小的运动员不应该跨越远着为更多的条件的运动员。如果有问题的控制目标，比最初跳转太大。

我想指出的是，这些演习的目的是教的执行延长3倍，并且将进行修改，以适当推进COG在未来演习。

First Step

The first step is made by the back foot coming out of the terminal stance and should be directly toward the destination, which in this case is the next cone. Since we know the shortest distance between two points is a straight line, the location of this step could potentially add distance to our path if misplaced.

Although we practiced jumping off the cut to execute triple extension, we truly do not want to lose contact with the ground when we cut. This is so for two reasons. First, when you lose contact with the ground you lose the ability to change direction (since you are in the air, you are going to go the way you jumped). Secondly, when we talked about moving the COG in a straight line toward the next cone to decrease the distance travelled, we need to also consider vertical oscillation.

The first step needs to be a comfortable stride. Over-striding will cause a breaking action and will hinder forward momentum. Likewise, under-striding will not allow for full triple extension off of the cut. This size of this step needs to be worked with, as it will be different for each person.

In addition the first step, should initiate from the lead shoulder. By this I mean that when coming out of the terminal stance, the lead shoulder should push toward the destination as the lead leg executes triple extension. If this is not performed properly, the shoulders will lag behind the hips on the push causing a momentary lag as they are catching up.

Final Words

Take time learning these techniques as they are fundamental to multidirectional movement. These mechanics need to be reflexive in nature to truly have on impact on confrontation chaotic movement.

Time spent learning the basics will pay off tenfold in the future.

第一StepThe的第一步是由回徒步走出码头的立场，应当直接向目的地，而在这种情况下是下一个圆锥形。因为我们知道了即两点之间距离最短的一条直线，所在地的这一步骤可能会添加到我们的道路的距离，如果放错位置。

虽然我们实行跳削减执行三延伸，我们确实不想失去与地面接触时，我们切断。之所以如此，是出于两个原因。首先，当你失去与地面接触你失去的能力，改变方向（因为你是在空中，你想让你的方式增长） 。其次，

当我们谈论移动煤气直线向新一代锥减少路程，我们也需要考虑纵向振荡。

第一步需要一个舒适的大踏步前进。过度跨越会造成破坏行动，并会阻碍前进的势头。同样，下跨越不会允许充分延长了三倍的削减。这种规模的这一步需要同，因为它会有所不同的每个人。

此外，第一步，应主动从领佳节又重阳导的肩上。我的意思，当来自于终端的立场，应带头承担推向目的地作为牵头腿执行三重延长。如果这不是正确执行，肩膀将落后于臀部的推动造成了一时的滞后，因为它们迎头赶上。

最后WordsTake时间学习这些技术，因为它们根本多方向运动。这些力学需要反思的性质，真正产生影响的对抗混沌运动。

花时间学习基本还清了10倍将在未来。

Don’t Forget To Breathe

So, how’s your breathing? Oh fine, I hear you answer, been doing it since birth thanks. And yes, you could leave it at that and continue breathing without trouble right up until you stop, hopefully many years hence But in doing so you would also be missing out on some huge potential gains and whole worlds of improvement that can only be accessed by investing some time and energy into looking a little closer at this most basic yet most amazing physical function. Breathing is the only process linked to both our voluntary and automatic physical systems, and as such is the principal method by which we can affect and control our automatic physical responses. That makes it one hell of a powerful tool, and yet all too often we completely forget about it.

Of course, it sounds obvious – breathing comes pretty easily to us, after all, and the body does an excellent job of regulating it to cope better with all the various demands we place on our systems. However, as with many automatic functions, it is not necessarily as effective as it could be. We can all run, for example, but a trained runner travels more efficiently, with greater economy, and can alter his pace, stride and technique to fit a wide range of running scenarios. So it is with breathing: it is an art-form in itself, a discipline we can work at, a method we can employ to improve our performance across the board.

Without going into too much detail, let’s look at some of the ways in which we can utilise our breathing to benefit our everyday practice of Freerun/Parkour. There are innumerable methods, both ancient and modern, for training one’s breathing and these vary depending on the ultimate aim of the discipline in which one is engaging. Very loosely, however, there are two areas of breathing at which we can improve: The first we will call preparatory breathing – or how we can use our breathing before carrying out an action; the second we will refer to as synchronized breathing – or how we can get the most assistance from our breathing during an action.

不要忘记呼吸

你的呼吸？非常好。我听你的答案，因为从出生就开始了。是的，你可以继续呼吸直到停止。但这样做你也将错过了一些巨大的潜能和提高，而仅仅投入一些时间和精力在这个最基本但最令人惊讶的身体功能上就能做到。呼吸是唯一的进程联系我们的自愿和自动物理系统，因此是主要的方法，我们可以影响和控制我们的自动身体的反应。这使一个地狱的一个有力工具，但往往我们完全忘记了。

当然，这听起来很明显-呼吸是很容易给我们，毕竟，和身体没有了出色的工作规范，以更好地应付各种要求我们对我们的系统。然而，由于许多自动功能，它并不一定是有效的，因为它可以。我们大家都可以运行，例如，但受过训练的亚军旅行更有效率，

以更大的经济，而且可以改变他的速度，步幅和技术，以适应广泛的运行情况。因此，同呼吸：这是一种艺术形式本身，一门学科，我们可以工作的方法，我们可以利用，以改善我们的表现全面。

我不想赘述，让我们看看一些呼吸运用的方法，以改善日常Freerun /跑酷的练习。有无数古代和现代的方法训练呼吸，这些有所不同取决于最终的锻炼目标。非常散乱，但是有两个地方我们可以改进：第一，我们叫预备呼吸-或进行动作前我们如何呼吸;第二，我们称之为同步呼吸-或者我们在运动中，如何呼吸才能获得最大帮助。

Preparatory Breathing

When the body undergoes high levels of stress or anxiety, perhaps before attempting a huge cat leap or a complex vault sequence for example, the heart rate becomes elevated and a cocktail of powerful chemicals floods the system. Parts of the brain and central nervous system actually become inaccessible, fine motor skills deteriorate, vision can blur, and accuracy and precision become almost impossible. One way to prevent this from happening, of course, is to have a high level of relevant skill – the more experienced you are at doing something, the less stressed you become when you have to do it. Nevertheless, sometimes you must attempt things you are not experienced at or have not done before, or even simply operate within unfamiliar environments, and the result can be the onset of the above physical reactions.

The best way to manage this stress and to restore control to your physiological systems is to utilise slow, deep breathing. By this we mean initiating your breathing from the abdomen and diaphragm rather than only from your lungs. Inhale through the nose, keeping the shoulders and chest as still as possible, and imagine filling the lungs up from the bottom. You should find that your stomach expands as you do this, and you will feel your core muscles stretch as well. Hold the breath for a second or two, then exhale – and the exhalation should also be slow, deep and controlled.

This type of breathing helps your body switch its state back to one of relaxation, opening the connections within the brain and restoring calmness and lucidity. You will find this improves your confidence as it helps you settle yourself before attempting the action, expands your senses, and will in turn reduce the chance of injury through carelessness and lack of control. Be aware of your breathing at all times and you will soon understand how taking simple steps can maximise your overall performance.

Warming-up is a prime example: learn to breathe into your stretches, exhaling purposefully through moments of involuntary tension or pain, and you will find it much easier to stretch the muscles further and more completely. Furthermore, the increased blood flow to the stretched muscles improves their elasticity and increases the rate at which lactic acid is purged from them.

Relaxation during the practise of Freerun/Parkour is absolutely vital, and this results from proper, deep breathing. It will harmonize your body with its environment, improve the bloodflow to your muscles, centre your focus, and awaken you fully to your surroundings.

预备呼吸

当身体承受很大压力或焦虑时，或者在试图完成一个远距离的猫挂或一系列复杂的穿越时，心跳加速，一种强大的化学混合物充满身体。部分大脑和中枢神经系统实际上无法进入状态，良好的动作技能恶化，视力也变得模糊，准确度和精确度几乎成为不可能。防止这种情况发生的一个方法是具有一个高水平的相关技能-越有经验越没有压力。然而，有时候你必须尝试没有经历过的东西或在陌生的环境中，其结果可能是出现上述身体上的反应。

最好的缓解这一压力的方式和将生理系统恢复到放松的状态，是缓慢的深呼吸。这方面我们指从腹部和隔膜发起呼吸，而不是只从你的肺部。通过鼻子吸入，保持肩膀和胸部不动，想象完全填满肺。您应该会发现因为做到这一点，你的胃部扩大了，你会觉得你的心肌也伸展了。屏气一两分钟，然后呼气-呼出也应是缓慢的，深刻的并且要控制住。

这种类型的呼吸可以帮助你的身体状态切换回一个放松，打开大脑的思路，恢复冷静和清晰的状态。你会发现这提高了自己的信心，在尝试动作前使您的感官变得敏锐，反过来降低疏忽和缺乏控制所造成的受伤机率。在任何时候都要清楚地掌控自己的呼吸，你很快就会知道如何以简单的步骤可以最大限度地提高您的整体效能。

准备活动是一个最好的例子：在您的抻拉时学习呼吸，刻意在韧带感到紧张或疼痛时呼气，你会发现更容易更全面的进一步伸展肌肉。此外，增加的血流量可以提高其拉伸肌肉的弹性和提高清除乳酸的速度。

放松在练习Freerun /跑酷中是绝对重要的，这得益于正确的深呼吸。它将协调身体与环境，提高肌肉中的血流量，集中注意力，并充分唤醒你对周围环境的感知。

Synchronized Breathing

Before you start; no, this does not involve swimming caps and judges’ scorecards.

By ‘synchronized breathing’ we are referring to proper coordination between breathing and action, something that is crucial in that it improves one’s power, uses less energy and is more efficient, greatly increasing one’s endurance. Not only does this relate to proper harmony between breathing and posture – which creates a constant and flexible dynamic tension inside the body, protecting organs from harm and impact – but it also means knowing how best to coordinate our breathing with our movements. Let’s look at some basics.

First and foremost, learn to exhale! During training explosive actions are commonplace: cat leaps, diving vaults, precision jumps, and many more. These often require an enormous effort, and a sudden and powerful exhalation synchronized with the moment of maximum muscular exertion will greatly improve the power you are able to generate.

Another useful employment of exhalation is during any landing of considerable impact, such as level-to-level cats, big drops, or even those rare but inevitable bails! Breathing out at this moment allows your body to relax into a landing, which enables you to absorb the impact far better than if you were inhaling or simply holding your breath – the most common, yet not the most effective, automatic preparation for impact.

One other important breathing method is known as the ‘control pause’, and is particularly useful when attempting complex manoeuvres that require high levels of skill and precision. The control pause is that moment at the end of an exhalation, before inhaling (and even between heartbeats for the truly skilled), when our entire organism is at its stillest point. This is when we are best placed to interact with our environment completely, to tap into that connection and utilise it best. At the end of an exhalation we have the most control over our fine-motor skills, which is why this is precisely when the skilled marksman takes his shot and the archer looses his arrow… and it can be of no less use to the freerunner when attempting the more intricate actions of his art.

同步呼吸

同步呼吸，我们指的是呼吸和行动之间正确协调性，这是至关重要的，因为它提高了一个人的力量，使用较少的体力但更有效，大大提高人的耐力。这不仅涉及到适当协调的呼吸和姿势-这将给我们带来持续和灵活的身体，保护器官免受损害和压力-它也意味着知道如何最好地协调我们的呼吸与运动。让我们来看看一些基本知识。

首先，学习呼气！训练时爆发力强的动作是司空见惯：猫挂，穿越，定点等等。这往往需要作出巨大努力，同步进行的突发、强有力的呼气，以及肌肉给出的最大力量，这将大大提高你能够发出的力量。

呼气另一个有用的地方是任何适当强度的落地，如平面猫挂，速降，甚至不常见的，但不可避免的bails！呼气在这个时刻让你的身体放松的着陆，它能够缓解冲击力，远胜于吸气或简单地憋气-最常见的，但并不是最有效的。

另外一个重要的呼吸方法被称为'控制暂停' ，特别对需要高度的技巧和精确度的复杂动作有好处。对照的是，暂停控制是在呼气结束时，吸气之前（甚至在心跳之间的真正技能），当我们所有身体机能在其停顿点。当我们完全准备好与我们的环境产生互动时，利用这个联结点并且运用到最好。呼气结束时我们有最强的控制精细运动技能的能力，这就是为什么这正是熟练的射手开枪射击的时刻...freerunner试图做更复杂的动作时，这同样有效。

Breathing On The Run

Freerun/Parkour is about constant movement, unbroken fluidity. So, I hear you cry, how can I take the time to stop and think about whether I am exhaling or inhaling at any given point? Good question. The answer: you don’t. Correct breathing is something you must practise, like any other skill or technique, until it is natural and unconscious. If your practice is deep and regular, you will find that you automatically integrate these patterns into your dynamic training runs. You won’t have to stop to plan your breathing as it will plan itself, flowing in one unbroken, highly effective process. Parkour is non-stopping, ever-moving, and rhythmic. Just like good breathing. Combine the two through serious practice, and you have a recipe for advanced ability.

However, a word of warning. If you try too hard to breathe correctly, it can become forced and unnatural, and will be of no use to you at all. Rather than forcing your breathing, you must learn to allow your breathing – to let proper structure and movement create natural and effective respiration. The key is to exhale through difficult, painful, or stressful moments, yes, but this facility must be developed over time through consistent practise. Let it develop in tandem with your other skills and the benefits will soon become obvious: better breathing leads to better control, better flexibility, better stamina, and better power.

Forget it, and you forget your potential.

跑步中的呼吸

RunFreerun /跑酷是持续性的运动，不停顿而流畅。所以，我听到你的叫喊，我如何花时间停下来想一想，在某个特定的时间我吸气还是呼气？很好的问题。答案是：你没有。像所有其他技能或技术，你需要练习正确的呼吸，直到它变得自然不需要特意思考。

如果你定期认真地联系，你会发现，你会自动把它融入到动作训练中。您就不必停下来计划你的呼吸，因为它会成为自发的动作，融合在这个流畅高效的过程中。跑酷是不停止，不间断具有节奏感的。将二者结合起来，通过认真的练习，你会获得能力的提高。

然而，一些警告。如果您过度思考呼吸正确，它会成为压力，并且变得不自然，并且将变得无用。而不是强迫呼吸，而是学会让自己呼吸-让适当的姿势和运动制造自然和有效的呼吸。关键是要在困难，痛苦或紧张的时刻呼气，是的，但这一能力必须通过不断地联系。让这个能力和其他技术一起发展，它的好处很快会明显：更好的呼吸会带来更好的控制力，更好的灵活性，更好的体力，和更好力量。

忘记它，你就忘了你的潜力。

Parkour/Freerun For Health

When people think about health they think doctors visits, colds, medicine and hospitals. The World Health Organization (WHO) defined ‘health’ as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. While the term wellbeing has a new age feel, they do have a point, health isn’t just about disease and doctors. It’s keeping you in good functioning order and having the ability overcome any challenges thrown your way. I’m of the opinion that a health body equals a healthy mind.

说到健康，人们会想到看医生，患感冒，药品和医院。世界卫生组织（ WHO ）所定义的'健康'是为“健康是指生理、心理及社会适应三个方面全部良好的一种状态，而不仅仅是指没有生病或者体质健壮。”健康有有了新时代的意义，它不再只与疾病和医生有关。它让您在良好的运作秩序，并有能力克服任何你将面临挑战。我认为，一个健康身体等于健康的心智。

Exercise is the performance of movements in order to develop or maintain physical fitness and overall health. It is often directed toward also honing athletic ability or skill. Frequent and regular physical exercise is an important component in the prevention of some of the diseases of modern life such as cancer, heart disease, cardiovascular disease, Type 2 diabetes, obesity and back pain.

锻炼是为了发展或保持良好的体能和整体健康的一种行动方式。它往往还针对磨练运动能力或运动技巧。经常和定期锻炼身体是预防一些现代生活疾病的一个重要组成部分，如癌症，心脏病，心血管疾病，2型糖尿病，肥胖和背部疼痛。

Exercises are generally grouped into three types depending on the overall effect they have on the human body:

Flexibility exercises such as stretching improve the range of motion of muscles and joints.

Aerobic exercises such as walking and running focus on increasing cardiovascular endurance and muscle density.

Anaerobic exercises such as weight training or sprinting increase muscle mass and strength.

Physical exercise is considered important for maintaining physical fitness including healthy weight; building and maintaining healthy bones, muscles, and joints; promoting physiological well-being; reducing surgical risks; and strengthening the immune system. All of these can be acquired through Parkour/Freerun, with its broad skill base and broad range of fitness facets. So training in the discipline is an excellent means of staying fit and healthy.

按照带给人体的不同影响，锻炼通常分为三种类型：

灵活性练习，如伸展运动，改善肌肉和关节的运动范围。

有氧运动，如散步和运行，重点是提高心肺耐力，肌肉密度。

无氧运动，例如负重训练或短跑增加肌肉的质量和力量。

体育锻炼对保持身体健康是非常重要的，包括健康的体重;建立和保持骨骼，肌肉和关节的健康，促进生理健康;降低手术风险以及加强免疫系统。所有这些都可以通过跑酷/ Freerun获得，因为它们包括全面的技能基础和健康要素。因此，自觉锻炼是一个极好的保持身体健康的方法。

So what can Parkour/Freerun do for you?

那么，跑酷/ Freerun能为你带来什么呢？

Weight Loss and Diet Engaging in a physical activity like Parkour/Freerun can tip the balance of a person’s calories consumed versus calories burned, with this kind of exercise and moderating your diet, it’s certainly possible that it will have a significant effect on your body composition.

Because of the nature of our discipline, a person’s strength-to-body-weight ratio is a good predictor of success, slighter-built people do better than more overweight ones, so as soon as a traceur or freerunner starts to lose some excess weight, they find out that they’re more agile and making better climbs, jumps and so on. Fat will quickly be seen as excess baggage to be carried around and with this mind set weight management becomes important to practitioners.

Proper nutrition is just as (if not more) important to health as exercise. When exercising it becomes even more important to have good diet to ensure the body has the correct ratio of macronutrients whilst providing ample micronutrients; this is to aid the body with the recovery process following strenuous exercise. We generally look to eat healthily and eat in the best manner to improve what we do.

体重减轻和饮食调节：在体力活动，如跑酷/ Freerun中，可以平衡一个人的热量摄入与热量消耗，这种锻炼方式和对饮食的节制，可以对身体的组成产生重大影响。

由于锻炼的特性，一个人的力量与体重的比例是对成功的很好预测，体重轻的人比体重大的人做的好，所以只要一个traceur或freerunner开始减去一些多余的体重，他们就会发现比以前变得更灵活，能更好地攀爬，跳跃等。脂肪将很快被视为负担，所以体重的控制是非常重要的。

适当的营养（如果不是太多）和健康以及运动是一样重要的。当锻炼变得更加重要的是要有良好的饮食习惯，以确保身体的营养素比例正确，同时提供充足的微量元素，这能够帮助身体在大运动量之后更好的的恢复。我们通常靠健康的饮食和最好的饮食方式来改善我们的所进行训练的。

Strength And Power While watching us move you’re seeing great expression of strength and power. Jumping, landing and climbing require both of these and doing Parkour/Freerun will improve both. When starting from scratch, it is necessary to prepare the body for the more strenuous demands to come by first giving it a relatively light period of adaptation. Tudor Bompa calls this phase Anatomical Adaptation, in which the main objective is to strengthen the body as whole, correct muscular imbalances, and prepare the muscles, joints, tendons and ligaments for the prolonged and intense training to follow. Things like bodyweight circuits, GPP training all prepare the body generally for the multidisciplinary nature of Parkour/Freerun. You’ll not find many practitioners who can not do a good number of pull ups, push ups, pistols or jump very far. When a practitioner is generally ready to go to the next level they may look towards weights (weighted vests) and specialist conditioning workouts to improve their performance further.

力量和体力：当你看到我们运动时，你看到的是最大限度的力量和体力的表达。跳跃，落地和攀爬都需要这些，而跑酷/ Freerun能改善我们的力量和体力。刚开始时，在进行高强度训练前，有必要给身体一个相对轻松的适应期。Tudor Bompa叫这个阶段为生理性适应，其主要目的是加强身体的整体肌能，纠正肌肉的不平衡，并使肌肉，关节，肌腱和韧带为长期和激烈的后续培训做准备。像体重限制，GPP（General Physical Preparedness）训练（全身预备训练？）都是在为大运动量的跑酷/ Freerun做准备 。你会发现许多人做不好引体向上，俯卧撑，（pistols）（手莫道不消魂枪？起跑？）或不能跳得很远。当参训者准备好进入下一个级别的训练时，他们就会注重负重（负重背心）和专业的身体训练，以改善他们的动作。

Balance And ProprioceptionWe hear a lot about how to keep our heart and lungs healthy, but not so much about how to keep our balance and proprioception in check. Our balance system includes all the senses in our body that tell us how we are moving.

平衡和本体感受：我们听说过很多关于如何保持我们的心脏和肺部的健康，但很少听说有关如何保持我们的平衡和本体感受。我们的平衡系统包括所有引导我们移动的身体感官系统。

This complex system needs plenty of regular ‘practice’. As children we develop good balance by practicing balancing activities - walking along walls, jumping and climbing. Too many adults give up these activities, but we maintain and look to build such skills. Climbing, scaling and positioning on top of objects requires great balance. Proprioception is the sense of the relative position of neighbouring parts of the body, where as balance requires a mixture of sight and inner ear balance. Proprioception indicates whether the body is moving with required effort, as well as where the various parts of the body are located in relation to each other. The proprioceptive sense is believed to be composed of information from sensory neurons located in the inner ear (motion and orientation) and in the stretch receptors located in the muscles and the joint-supporting ligaments (stance). The traceur/freerunner is using proprioception almost all the time without realising it. The proprioceptive sense can be sharpened through study of many disciplines. Several studies have shown that the usefulness of these types of training is challenged by closing the eyes, because the eyes give invaluable feedback to establishing the moment-to-moment information of balance. A good example would be trying to walk a balance beam with eyes closed.

这个复杂的系统需要大量的经常性的实践。儿童时期，因为大量的平衡练习，我们都具有良好的平衡能力-在墙壁上走，跳跃和攀爬。大多数成年人放弃这些活动，但我们保持并希望拥有这样的技能。攀登，定点需要很好平衡能力。本体感受是身体相关位置的相邻部分，因为平衡需要一个综合视觉和内耳的平衡。本体感受决定身体的移动是否能够得到所需要的力，以及在身体各部分是否存在联系。本体感觉被认为是由来自于位于内耳的感觉神经元的信息（姿势和方向）的位于肌肉和韧带的牵张感受器（姿态）组成的。traceur / freerunner几乎所有的时间都在无意识的使用本体感受。本体感受可以通过多种进行训练变得敏锐。一些研究表明，最有效的训练方法是闭上眼睛，因为眼睛提供了非常保持平衡的反馈信息。一个很好的例子是闭眼走平衡木。

When practitioners are moving through space, climbing or moving, the feeling of effortless technique is achieved over time through a combination of coordination, balance and proprioception.

当通过某个空间，攀爬或移动时，随着时间的推移，通过结合协调，平衡和本体感受，跑酷者可以体会到这种轻松的感觉。

Aerobic/Anaerobic FitnessIn general, aerobic exercise is one performed at a low to moderate level of intensity over a long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion, is generally considered aerobic activity, while golf or doubles tennis, with their brief bursts of activity punctuated by more frequent breaks, may not be predominantly aerobic. Parkour/Freerun covers both the bases with a mixture of running, sprinting jumping and climbing mean that both energy pathways are thoroughly challenged.

有氧/无氧运动：一般来说，有氧运动是长时间低到中等水平强度的运动。例如，在地势平缓的地方长时间跑步。但短跑不是。近乎持续的单人网球通常也被认为是有氧运动，而高尔夫或双人网球，他们运动时间短，频繁间断，不认为是有氧运动。跑酷/ Freerun则包括长跑，短跑，跳跃和攀爬等各种有氧和无氧的运动。

Mobility And Flexibility Today’s sedentary lifestyles mean that over time people lose mobility and flexibility. A lot of today’s modern back and joint complaints are a result of bad posture, lack of regular movement and sitting in one place for too long. Simple as this seems, it is a creeping issue that people only acknowledge when it’s too late and need surgery or therapy.

The process of learning to stretch and move around over and under objects involves the body working to give the necessary mobility to allow such movements. The fluid movements in parkour and freerun teach a person how to utilise their mobility to overcome obstacles. For an example a simple wall pass requires lifting the legs through space. Without mobility to pull the legs over, it couldn’t be done. By starting small and working up mobility and flexibility are improved. Simply put “good mobility and flexibility means a movement should be effortless”. The effortless movements we see are achieved by working on progressive movement and build on mobility and flexibility.

灵活性和柔韧性：现今，定居的生活方式意味着，随着时间的推移，人们失去了灵活性和柔韧性。许多后背和关节的疼痛是由于不良的姿势导致的，缺乏规律的运动，经常长时间坐在一个地方。显然，它是一个潜在的问题，人们意识到时，

为时已晚，不得不进行外科手术或治疗。

上下左右围绕一个物体伸展和移动的过程中，需要身体的移动性。在跑酷和freerun中流畅的移动教人如何利用其灵活性来穿越障碍。举一个简单的例子，过墙需要在空中收腿。没有灵活性把腿提起，这个动作就无法完成。通过训练灵活性和柔韧性可以得到改善。简单地说“好的灵活性和柔韧性是指运动应该是易如反掌的。” 我们所看到的轻松的移动是基于良好的灵活性和柔韧性。

Why Parkour/Freerun For Health? Parkour is a great form of exercise and those who are just getting into parkour and freerunning, indoor gyms and workshops can provide a safe and supervised environment for mastering the sport’s techniques and becoming comfortable with new movement and improving fitness. What we do gives a great sense of well being through its philosophy, greater sense of freedom and overcoming life’s challenges. However if philosophy isn’t you bag however it is a gratifying way to get fit and stay in shape.

为什么跑酷/ Freerun对健康有好处？跑酷是非常棒的运动形式，并且对于那些进行跑酷和freerunning的人，室内体育馆和培训班可以提供一个安全和指导性的环境以掌握运动的技巧，并习惯于新的动作，提高健康水平。自由的感觉和克服生活中的挑战，通过跑酷的这些理念，我们作为可以给跑酷的人带来了很好的感觉。如果这种理念对你来说不是一个负担，那么跑酷就是一个非常好健身和保持体型的方法。

13 Common Training Mistakes

13种常见训练错误

1) Excessive Endurance Training 过度的耐力训练

Nearly every athlete I work with runs themselves into the ground on a daily basis. Overly long warm-ups coupled with runs for punishment. This is counterproductive and is usually done because the coaches don’t have the necessary understanding of the body’s different energy systems and how to train them properly. Most sports require speed. Speed can only be improved through proper training of the nervous system and by avoiding excessive endurance work. Too much distance work can convert fast twitch muscle fibres into slow twitch fibres and can actually decrease an athlete’s speed over time.

Unfortunately I’ve seen this happen more times than I care to remember and have watched potentially great athletes have their careers ruined by improper training techniques. If coaches kept in mind the requirements of the sport they are preparing their athletes for, maybe this would not be such a problem. Most of the time a coaches/athletes does not have a degree in anatomy or physiology or even a general understanding of either. The coach is required to know the sport inside and out but is rarely an expert in energy system training. If head coaches could check their egos and let a qualified speed and conditioning coach handle this aspect of training they just might be producing better and smarter athletes.

几乎每一个运动员每天都进行跑步锻炼。过长时间的热身再加上惩罚式的跑步。这些是适得其反的，但是却经常发生，通常是因为教练不具备必要的对不同体能状况的了解，以及如何进行适宜的训练。大多数体育需要速度。速度只能是通过提高的中枢神经系统，并避免过度耐力的适当培训来提高。太多的长途运动会造成快肌纤维转换成慢肌纤维，并随着时间的推移，逐渐减慢运动员的速度。

不幸的是我已经看到太多次了，并看到很多很有潜力的运动员因为不适当的训练技术毁了自己的前途。如果教练能够记住他们培训的运动员的要求，也许这将不会成为一个问题。大部分时间教练/运动员没有解剖学或生理学的学位，甚至缺乏一般性理解。教练或许很了解这项运动，但却不是体能系统训练的专家。如果总教练可以检查运动员的体能条件，并让一名合格的速度和体能训练教练担任这方面的培训任务，他们就可以培养出更好的运动员。

2) Overtraining Most coaches/trainers/practitioners have an old school military attitude of “more is better,” and usually end up overtraining. Spending more than an hour in the weight room is a classic mistake. Performing extra sprints at the end of practice as a form or punishment is another one. By forcing the athletes to run in such a fatigued state, you increase their risk of injury and teach them to adopt improper sprint technique. Skill and conditioning training should be separate.

训练过度

大多数的教练/训练者/ 练习者都有老套的军事态度 " 越多越好," 所以通常训练过度。 在健身房练习超过一小时是一个传统的错误。 在练习结束的时候进行额外的短跑作为惩罚是另一种错误形式。强迫运动员在疲劳的状态中的跑步, 会增加他们的受伤的危险而且使他们采用不正确的短跑方式。技术和体能训练应该分别进行。

3) Improper Sprint Training Anyone who understands how the body works knows that to improve speed you must target the central nervous system (CNS). Proper neural training requires the appropriate amount of recovery time between sprints. The CNS takes five to six times longer than the muscles to recover, a fact which seem to escape most coaches. Running ten x forty yard sprints with a fifteen second rest is not speed training, it is time wasting and nauseating. The frequency of high intensity speed training is also too great. Most athletes are forced to perform maximal sprints every day of the week. The great Olympic sprint coach, Charlie Francis, has his athletes perform no more than three max effort sprint days per week and finds anything more than that to be detrimental in speed development.

不正确的短跑训练

任何人了解身体怎样工作的人都知道要想提高速度就必须以中央的神经系统为目标.(CNS) 正确的神经训练在下一次短跑之前需要适当量的恢复时间。 CNS的复原要花费的时间是肌肉的五到六倍,而大多数教练没有意识到这一点。只休息15秒的10x 40码短跑不是速度训练, 是在浪费时间。高强度速度训练的频率也太高了。大多数的运动员每天不得不进行大量极限速度的短跑。伟大的奥运会的短跑教练 , 查理法兰西斯,让他的运动员每星期进行不超过三次极限速度短跑每天，同时找到影响速度提升的问题。

4) Too Many Reps In The Weight Room Most of the weight training programs I see focus on sets of 10-15 reps, even for Olympic/power lifts.  With all of the other endurance work that serious traceur’s/freerunner’s usually do, the last thing you want to do is turn the time in the weight room into another endurance session. Focus on strength and speed which is best accomplished by using multiple sets of 1-6 reps and heavy weight.

太多的得训练计划

在健身房，大多数我看到的力量训练都是在每组10-15下的, 甚至是在奥运会/举重比赛中。完成所有认真的traceur's/ freerunner's 除了通常所做的耐力训练之后,你最不应该做的事就是进入健身房进行另一阶段的耐力训练。要注重力量和速度，完成几组1-6下每组的负重练习是最好辅助方法。

5) Doing The Wrong Exercises Triceps kickbacks, leg extensions, and pec deck flyes are all exercises that I have actually seen even athletes at the elite level use. These exercises are completely useless for any athlete. Strength is built using basic compound movements and heavy weight. Focus on squats, deadlifts, bench presses, military presses, rows, dips, pull-ups and chins and throw out the machines and isolation movements.

5) 错误的锻炼

肱三头肌后屈伸, 前腿肌伸展，蝴蝶机夹胸，这些都是我亲眼所见的，即使是最出色的运动员也会用得练习方法。这些练习对所有的运动员是完全无用的。力量的获得需要复合式练习和力量练习。多做蹲起，硬举，卧推，坐举,划船,臂屈伸,引体向上，扔掉那些器械并停止单独的联系方式。

6) Improper exercise formEven if you utilize the proper rep scheme, and train heavy on the compound exercises listed above it is all a waste if your exercise form is horrendous. In the commercial and private weight rooms I’ve been in, I’ve seen people bench press with their asses a foot and a half off the bench and have seen more varieties of a squats/deadlifts/pull-ups/dumbbell bench press/rows than I ever knew existed.

6)不正确的练习姿势

即使你使用适当的训练强度, 而且大量进行上面所列出的复合式练习，但如果你的姿势是错误的那依然是在浪费时间。在我去过的商业的和私人的健身房中，,我看到很多人在卧推时，屁股离开长椅一英尺半，各种姿势的蹲起/硬举/哑铃卧推等等。

7) Doing Conditioning Work Before Weight Training The point of lifting weights is to get stronger. To do so you should be as fresh as possible upon entering the weight room so you can train at your maximal capacity. Running and doing conditioning drills immediately before lifting drains your glycogen stores and saps your energy, leaving you weak and unmotivated, not exactly the way you want to feel before a long session. Completing an exhausting two hour practice and then going straight to the weight room for some heavy squats is also a great way to get injured.

7) 在力量训练前做素质训练

举重是为了让自己变得强壮。因此在进入健身房时你应该是尽可能保持好的体力。长跑和短跑都会消耗你储存的肝糖元并削弱你的力量, 让你变得虚弱, 这不是在进行一个长时间锻炼前你想有的感觉。完成一个二个小时精疲力尽的练习后，再做负重蹲起始非常容易受伤的。

8 ) Everybody Following The Same Workout You would be amazed at how many people use the exact same workout despite differences is strength, training age and leverages.  Even though all Parkour/Freerun practitioners share a common need for improved strength, the needs for each person can sometimes be very different and the training programs should reflect that. When it really gets to be appalling is when the weights to be used on a certain exercise are already written in ahead of time. Some workout sheets will say something like: Bench Press- 3 sets x 10 reps x100kg. So the 65kg beginner who has never lifted before and the 100kg experienced athlete who spent his life in the gym are supposed to do the same exact weight?

每个人做相同的练习

你会惊讶于人们都在进行完全相同练习，尽管他们的力量，开始训练的时间，和体能。即使 所有的Parkour/ Freerun 的人都需要提升自己的体能,每个人的需要有时是非常不同的，而且训练计划应该有所体现。 最骇人的是练习中所要用到的重量在开始练习前，就已经决定好了。一些练习计划会像这样:卧推-3 组合 x 10 次 x100kg。65 kg 从未举过的初学者和100 kg富有经验的运动员难道应该举相同的重量么?

9) Never Changing The Workout Too many people use the same workout month after month and year after year.  I’ve seen training programs other trainers use and I have had athletes bring me their old programs. A lot of the time it was the exact same three-day-a-week workout, fifty two weeks a year! Talk about boredom and burn out. I would go absolutely insane if I did the same workout for more than a few weeks straight, never mind for years. If you are getting paid to write workouts for a team of athletes, the least you could do is put a little thought into them and add some variety.

9) 一成不变的训练

太多人成年累月使用相同的训练方式。 我看过一些训练者得训练计划以及他们的原来用的旧计划。 大多数都是完全相同的一星期三天的练习,一年五十二个星期!不要再做令自己厌烦的事。如果我连续几个个星期直线做相同的练习，我一定会疯的,更别提一整年了。如果你在为队里的运动员设计练习流程,你应该注意多样性。

10) Following Someone Else’s Training I see this a lot in parkour and martial arts communities. Because your coach/guru/peer trains a certain way doesn’t mean you have too. You might not have the same build, training experience, age or diet. Find what works for you.

10) 盲从别人的训练方法

我在 parkour 和武馆中见过很多。因为你的教练 / 伙伴的训练方法不意味着你也要这样。你可能没有相同的状态,训练经验，年龄或饮食结构。找到适合自己的方法。

11) Not Squatting The squat is probably the exercise I hear the most nonsense about. “don’t squat below 90 degrees” is the big misconception here.  It’s one of those “well known facts” which is mysteriously unsupported in any research.  According to this myth, full squats (a squat in which the knee joint is taken through a full range of motion, so that at the bottom the hamstrings make contact with the calves) are inherently dangerous, particularly to the knee joint.

11) 不做蹲起

" 不要蹲到90 度以下"或许是我听到过最愚蠢的练习方法。很多所谓的事实在实践中是完全没有依据的。依照这个说法，完整的蹲起 ( 膝关节在蹲起中经历完整范围的运动, 这样可以完全锻炼跟腱和小腿) 是危险的,特别是对膝关节。

Studies of Olympic weightlifters and power lifters, both of whom squat with heavy loads, show no increased risk of knee damage in either population. Olympic lifters, in particular, regularly drop to full depth under hundreds of pounds, perhaps as often a hundred times a week or more, for years, and yet their knees are healthier than those of people such as skiers, jumpers, or runners. No study, short or long term, has ever shown an increase in knee laxity from deep squatting.

The essential fact here is that no matter how deep you go, you must not lose the natural curve of your lumbar spine. You need to maintain your normal spinal curve to keep your back safe.

The onset of lower back rounding defines a lower limit for safe squatting when heavy weights are used, and you should stop above this point. Most people can develop the necessary mobility to back squat to parallel, slightly below parallel, or even lower in some cases if enough work is put in to do so.

研究奥运会举重者都有负重蹲起,但没有增加对膝盖损害的危险。奥运会的举重者，举着数以百磅的重物有规律进行完全的深蹲,每星期一百次或更多,而且他们的膝仍然比一些人健康, 像是滑雪的人，跳高跳远者或跑步者。没有短或长期研究，显示深蹲会导致膝盖松弛。

事实上，无论你蹲得多么深,你都能失去天生的腰背骨曲线。你要保持常态的曲线以保证背部的安全。

负重时，当重的压重被用，而且你应该在上面这点停止的时候 , 比较低的后面圆化的攻击为保险箱蹲下定义一个较低的界限。大多数人可以起蹲到平行点,或平衡点还要低, 如果训练足够有的时候可以更低。

12) Listening To Every Tom Dick And Harry Misinformation, its everywhere, in the gym, the streets and on the internet.

Craig Rasmussen powerlifter and CSCS trainer put it best when he said “There’s a unique conceit among many weight trainees (and fitness enthusiasts), a weird mix of ignorance and pride that makes them think they can manage just fine without a coach (everyone needs a coach). Perhaps they’re too proud to admit they need coaching (everyone needs a coach), or they think they’re being adequately coached by their buddies and training partners (everyone needs a coach).”

Even now I have coaches I train with on occasion, to cross reference with, compare notes and I’m never too proud to try something different. The Bruce Lee adage “absorb what is useful, reject what is not” springs to mind.

听信别人

错误信息无处不在在健身房，在街上和互联网上。

Craig Rasmussen 举重者和社区体育教练都会这样说：“现在许多力量训练学员（和健身爱好者）都有一种很特别的自负，一个奇怪的愚昧和自负的混合，使他们认为他们没有教练也可以练习得很好（每个人都需要有一个教练）他们太自负，所以不愿意承认需要教练。或者他们自负地认为，他们的伙伴可以教他们（每个人都需要一个教练）。

即使是现在，我也有和教练一起训练的时候，以相互参照的，比较说明，我从来不因为骄傲而停止尝试不同的东西。李小龙的格言是“吸收有用的，摒弃没用的”。

13) No Critical Thinking The way I and I’m sure other critical thinking coaches who train athletes, is evolving all the time. While the core of what I do hasn’t changed much in 4 years, because of fundamental truths (aka “lifting heavy will make you stronger”), the accessory work I do, nutritional interventions, recovery work etc keeps changing and improving as new research comes to light. What I’m doing in 10 years may be totally different because something bigger and better may be just around the corner.

The Sports Science area’s teaching and learning philosophy is focused on developing independent critical thinkers who have the knowledge and the skills to work in the fitness, health and sport industries. The emphasis is on students applying the theoretical and conceptual bases for physical activity to the real world. Some conversely seemingly don’t make that real world jump and are so bound up in theory and idea’s that they haven’t taken the time to test them. Thusly not deciding to implement or discard them.

13）没有批判性思维

我敢肯定我和其他那些具有批判性思维的教练训练运动员的方式都是在不断改进的。但因为基本的理念，四年来核心并没有多大变化，（又名“举重会使你强壮” ），辅助性工作，饮食营养，恢复等都随着新的研究成果和理念在不断变化和改进。我在10年内所做的可能是完全不同的，因为更大，更好的东西就在下一个转角处。

体育科学领域的教学理念是专注于发展在健身，保健和体育产业领域工作，拥有知识和技能的独立批判性思想家。重点是学生将体育活动的理论和概念基础的用于实际。有些相反似乎无法应用于实际，而是只处于理论和思想中，未花费时间进行测试。所以无法决定将之执行或舍弃。

中英文对照健身术语

胸部训练：
flat bench press 平板卧推
incline bench press 上斜卧推
decline bench press 下斜卧推
vertical bench press 坐姿推胸
flat fly 仰卧飞鸟
cable crossover nip 拉力器十字夹胸
背部训练：
seated row坐姿划船
standing row俯身划船
one arm standing row站姿单臂划船
lat pulldown下拉
up&down引体向上
肩部训练：
lateral delt raise侧平举
cable lateral raise拉力器侧平举
feontal delt raise前平举
reverse pec-deck fly 反向飞鸟
seated shoulder press坐姿推举
behind-neck press颈后推举
shoulder shrug 直立纵肩
upright row直立划船
higt pulley高位下拉
臂部训练：
arm curl 臂部弯举
one arm bicep curl 单臂弯举
standing bicep curl 站姿弯举
tricp pulldown 肱三头肌下压
seated tricep extension 坐姿臂屈伸
reverse curl 反握弯举
腿部训练：
squat 深蹲
hack squat 哈克身蹲
leg extension 腿屈伸
inner/outer thigh kick 拉力器腿外展
lying leg curl 俯卧腿弯举
standing leg curl 站姿腿弯举
glute kick 机械腿后蹬
seated calf raise 坐姿提蹬
腹部训练：
abdominal crunch 腹肌训练
sit-ups 仰卧起坐

1.仰臥推舉（Bench press）槓鈴（barbell）或啞鈴（dumbbell）

2.上斜仰臥推舉（Incline bench press）

3.機械式胸部推舉（Machine chest press）

4.啞鈴擴胸（Dumbbell fly）

5.立姿對向滑輪擴胸（Standing cable cross-over）

6.雙槓擴胸（Dips）

7.過頂舉（Straight-arm pullover）

8.滑輪背部下拉（lat pull-down ）

9.槓鈴曲體划船（barbell rows）

10.單臂啞鈴划船（one-arm dumbbell rows）

11.機械划船（machine rows）

12.硬舉（deadlifts）

13.槓鈴下背肌伸展（barbell low back extension）

14.弓背運動（hyperextension）

15.槓鈴、啞鈴肩上推舉（barbell、dumbbell shoulder press）

16.機械肩上推舉（machine shoulder press）

17.啞鈴側舉（dumbbell laterals）

18.啞鈴正面上舉（dumbbell front raises）

19.啞鈴後方側舉（bent-over dumbbell laterals）

20.雙手重力上提（up-right row）

21.啞鈴聳肩（dumbbell shrugs）

22.槓鈴後聳肩（barbell back shrugs）

23.槓鈴二頭肌彎舉（barbell curl）

24.啞鈴二頭肌彎舉（dumbbell curl）：單臂、坐姿、雙手交互、單臂有依靠式。

25.集中彎舉（concentration curl）：啞鈴、槓鈴、滑輪（上、下）、有依靠式。

26.滑輪三頭肌下壓（pushdowns）

27.單、雙臂啞鈴三頭肌伸展（dumbbell triceps extension ）

28.槓鈴三頭肌伸展（barbell triceps extension）：坐姿及仰臥

29.啞鈴三頭肌後方伸展（dumbbell triceps kickback）：啞鈴及繩索

30.雙槓三頭肌下壓（dips）：雙槓及機械雙槓

31.逆式雙槓三頭肌下壓（reverse dips）

32.窄握三頭推舉（close-grip bench press）

33.逆式槓鈴、啞鈴捲曲動作（reverse wrist curls）

34.啞鈴直式彎舉（hammer curls）

35.槓鈴逆式彎舉（reverse wrist curls）

36.蹲舉（squats）

37.跨腿（lunges）

38.腿推舉（leg press）

39.腿伸舉（leg extension）

40.直膝硬舉（stiff-deadlifts）

41.俯臥腿彎舉（leg curls）

42.坐姿腿彎舉（seated leg curls）

43.立姿小腿上提（standing calf raise）

44.腿推舉機小腿上提（calf raise on leg press machine）

45.下斜板仰臥起坐（incline sit-up）

46.曲腿仰臥起坐（sit-up）

47.仰臥曲腿仰臥起坐（crunches）

48.坐姿腹部抬腿（seated leg tucks）

49.仰臥平板腹部抬腿（flat bench leg raises）

50.轉體運動；立姿、坐姿（twists）

51.彎腰轉體運動（bent-over twists）

原文转自http://www.urbanfreeflow.com/

What happens when we are scared?

Ever heard of the term ‘fight or flight’? It is a reflex in our body that kicks in when we scared or in danger. Maybe you’ve been with friends on a run and been feeling extreme peer pressure to perform a jump that you don’t feel 100% comfortable with, maybe you’ve bitten off more than you can chew with a giant cat leap or gap jump?
 Below is an explanation of what the body goes through in times when we are really
scared.

    听说过“战还是逃”么？这是当我们赶到害怕或是身处险境时身体的应激性反应。也许你已经与你
的朋友体验过了。在进行一个你觉的并不完美的跳跃时感到巨大的压力，在一个远距离的猫挂和跳跃
沟壕时你也许已经力不从心。以下是解释当我们真的是吓坏了的时候，身体将会经历什么。

* The liver extracts phenylalanine from the proteins we eat as part of our diet (chicke
n, fish, eggs etc) and turns it into tyrosine, before sending it to the adrenal glands.
 From here it is used to make the hyper hormone adrenaline. The hormone is then stored
there until we are placed in a dangerous situation.

肝脏从我们所吃的含有蛋白质的食物（鸡，鱼，蛋等）中提取苯丙氨酸，然后把它变成酪氨酸在传
送给肾上腺。在这里，它被用来制造超激素肾上腺素。激素就会被储存在那里，直到我们置于危险
的境地。

* When we sense danger, our brains trigger adrenal glands to release adrenaline into the blood up to 20 times faster than normal. Once adrenaline is in the blood, it goes to
receptors on the cell surfaces of the target organs such as lungs, heart, brain and major muscles. Within a matter of seconds it provokes the ‘fight or flight’ reaction.

当我们意识的危险，我们的大脑引发肾上腺以比正常高达20倍的速度释放肾上腺素进入血液。一旦肾上腺素进入血液中，他就会到达目标的受体器官细胞的表面，如肺，心，脑和主要肌肉。在几秒钟内它就可以激发'战斗或逃跑的反应。

* Adrenaline has numerous effects on different parts of the body. Here’s a breakdown:

肾上腺素对于身体的不同部分有多种影响，这里有一个细目：

*More blood will travel to our brains which makes our minds keener.
* Our pupils dilate to make our vision sharpen.
* Our blood clots more readily to help minimise potential blood loss (in case you bail while doing a cat leap or whatever).
*Blood vessels which feed the gastrointestinal tract narrow which slows down our digestion.
* Blood is diverted to where it is needed most: heart, lungs, brain and skeletal muscles.
* More blood transports extra oxygen and glucose (fuel) to the arms, legs, back and trunk of the body, which then goes into ’superhuman’ mode and sometimes allows us to accomplish feats that would normally be out of reach.
*Sweat production increases.
*The heart contracts much more forcefully and pumps out more blood.
* The airways in the lungs dilate and allow us to take in more oxygen.

*更多的血液将前往我们的大脑使我们的头脑反应迅速。

*我们的瞳孔放大，使我们的眼光敏锐。

*我们的血液凝块更容易，以帮助减少潜在性的血液流失（当你做挂的动作时，如猫挂或别的） 。

*消化道血管变得狭窄从而减缓我们的消化速度。

*血液是转移到最需要的地方：心脏，肺，脑，骨骼肌。

*更多的血液输送额外的氧气和葡萄糖（燃料）到手臂，腿部，背部及躯干，然后进入'超人'模式，有时使我们能够完成正常情况下无法实现的壮举。

*汗液产量的增加。

*心脏跳动更有力并泵出更多的血液。

*肺部的呼吸道扩张，使我们能够吸入更多的氧气。

* The adrenaline kick will usually last for one or two minutes, during which time you’ll have hopefully dealt with the dangerous situation accordingly. Afterwards your body will most likely go into shut down where you will probably start shaking uncontrollably and feel the need to run off somewhere to urinate. The reason for the toilet rush will be because adrenaline is oxidised and converted into waste products that are shipped out of the body when we pass water.

肾上腺素的输出通常会持续一或两分钟，在这期间您有希望处理相应的危险局势。此后你的身体很可能会开始尝试停止那些无法控制的颤抖，并感觉必须逃跑去小便。急于去厕所的原因是因为肾上腺氧化后产生的废物要通过尿液运出身体。

Surface Areas - Know Your Terrain

平面——了解你的地域

Whoa, hold on a minute, I hear you say. ‘I came hear to learn the art of movement, not to study geology! What’s this surface area thing got to do with fluidity and flow?’ Well, bear with us. We have your best interests at heart. And with that in mind, we want to bring your head out of the clouds for a moment and down to ground level: after all, as the experienced will know and the inexperienced should learn, this is really where it’s at. The quality of any movement is heavily dependent upon the surface it is carried out on.

哇，等一等，我听到你说。 '我想学习的是运动的艺术，而不是研究地质！表面与流动性和流动有什么关系？ '相信我们。我们希望对您有利。考虑到这一点，我们希望您回到现实：不论怎样，经验丰富的要知道和缺乏经验的要学习，。运动完成的质量在很大程度上取决于它所进行的表面。

Try the same set of vaults on concrete, then on grass, then on sand, then on a sprung floor and you will realize how your motion is affected by what is beneath your feet. Now, for a sport such as running this is basically all the information you need but for Parkour, you need to look a little closer. Effectively, what this means is developing a familiarity with the stuff you are working with: stone, concrete, brick, metal, plastic, wood, earth or whatever you are likely to be jumping off or onto, vaulting, sliding across or rolling over. On a basic level, this entails checking surfaces you are going to be using for that day’s training.

尝试在混凝土上进行同样一套跳跃，然后在草地上，然后在沙滩上，然后在弹性地板，你将意识到脚下的物体将给你的移动带来怎样的影响。现在，一项运动，如跑步，这是所有您需要的最基本信息，但对于跑酷，您要看的更清楚。实际上，这意味着要熟悉这些你做动作的地方的材料：石材，水泥，砖，金属，塑料，木材，泥土或你很可能是要跳上或跳下，跳跃，滑动或滚动的地方。最初始，你需要全面检查你要用来进行训练的地点的表面。

Some objects may look solid and strong to the eye, but introduce your weight to them with gravity backing you up and suddenly it’s a whole new ball game. So, when and where you can, actually physically inspect the surfaces first. This may seem like a boring task when you are ready and raring to go, but it really is worth the time. However, there is much more to all this than merely preparing your training area, and here is where the matter becomes truly interesting.

一些物体看起来稳固很强大，但一旦将你的体重和支撑你的重力加在它上面，那么你就会受到突如其来的冲撞。因此，无论何时何地，都要首先检查表面。当您准备好并且要开始动作时，这可能看起来是乏味的任务，但它的确是必要的。当然，还有比仅仅准备训练场地更重要的，这是更有意思的问题。

For starters, you have to know everything about these surfaces, do they provide good grip? How much give is in them? Can they become slippery under certain circumstances? How abrasive are they � will they cut or tear the skin? Everything. And then you need to gain an appreciation for the myriad different variations of each surface you can encounter - there are a over a hundred different types of stone used in the construction of our cities, and each type offers its own set of variables for the freerunner to factor in. So get to know them. Reach Out and Touch Something.

作为初学者，你必须了解这些表面的一切，他们能否提供良好的抓地力？能提供多少？在某些情况下，他们是否会变得湿滑，？当他们割破或撕裂的皮肤时的粗糙程度如何？然后你需要鉴别你可能会遇到无数表面的特性。有超过一百个不同类型的石材用于建设我们的城市，每种类型都具有不同的质量需要freerunner去感知，去熟悉。伸出手触触摸它们。

Fortunately getting to know your environment does not mean you have to break out a tonne of library books on the composition of stone blocks. What it does mean is gainng a tactile understanding of the surfaces around you, to the extent that eventually you are able to appraise terrain and obstacles accurately before you interact with them. This has to be the goal, simply because you won�t always have time to stop and check a surface before you land on it. At the very least it does somewhat take the ‘flow’ out of your run. So in order to improve your ability to evaluate surfaces, make physical contact with your environment as often as possible: reach out and touch walls, railings, gates, trees get to know how they feel both to the bare hand and to the shoe. You can do this even while not training - divert some attention to it while on your travels around any urban setting, let your hands glide over surfaces as you walk, check the stability of any bollards, bins or rails that you pass, anything you might utilise in a training run.

幸运的是，了解你所处的环境并不意味着你要阅读图书馆成吨的有关石块的书籍。它的意思是通过触觉了解你周围的表面，以致最终你能准确的评价地形和障碍，然后再与他们进行互动。这是目标，仅仅是因为你并不总是有时间在落在平面时停下来检查。至少在你移动时，它能减少滑动。所以，为了提高你对表面的评估能力，使身体尽可能多地接触你的环境，：触摸墙，栏杆，大门，树，了解他们给与裸露的手和鞋子什么样的感觉。即使不是训练时，您也可以做到这一点，在您的旅行在任何城市环境时，把你的注意力转移到它们上去，让你的手滑过这些表面表面，检查任何你要越过的柱子，垃圾箱或栏杆的稳定性，以及一切在训练中你可能利用到的。

You will find that very swiftly you develop an aptitude for judging the attributes of most objects and obstacles with only a glance, and also that your sense of touch becomes that much more sophisticated and refined. And this is the hidden bonus behind this kind of practise. Learning to assess your surroundings constantly in this way will enhance that innate but under used capacity we all possess: proprioception Proprioception: The True Sixth Sense Proprioception includes all the thousands of inputs into your central nervous system (CNS) which originate from your joints, muscles, tendons and deep tissue. Just as much as vision or taste, proprioception is a SENSE - it is not the processing of this information, it is one of our information-gathering systems: and it is quite possibly the best and at the same time the most neglected. It develops early on by twelve months most of us are able to walk, or near to it, and this requires rapid improvements in our proprioceptive ability. It is how you directly assess your muscular tensions (including movements and breathing), postural equilibium, and joint stability, and therefore it is, very simply, how you perceive your position in the world. It is what allows you to scratch a specific point on your back that you cannot see, for example, and how your body knows to adjust muscle contractions in order to achieve stable balance on a thin railing.

你会发现，逐渐你会发现，只一眼就可以非常迅速的判断大多数物体和障碍的特性，，而且您的触觉变得更精细和完善。这是这种练习所隐藏的奖励。学习这种不断熟悉你的环境方法将加强这一天生，但使用很少的，我们都拥有能力：本体感受。本体感受：真实的六种本体感受包括所有来自您的关节，肌肉，肌腱和深部组织的数以千计的输入到您的中枢神经系统（ CNS ）的感觉。正如视觉或味觉，本体感受是感觉-它不是对信息的处理，而是我们的一个信息收集系统：这很可能是最佳的但同时又是最容易被忽视的。它在我们第12个月就得到开发，我们大多数人能够步行，或勉强可以走路，这需迅速提升我们的本体感受能力。

这是你如何直接确定你的肌肉紧张度（包括运动和呼吸），姿势平衡和关节稳定，这样，很简单，你可以确定你在世界的位置。这正是让你可以不用看也可以准确地抓搔你后背得一个点，例如，你的身体知道如何让肌肉收缩，以实现平稳的定在细栏杆上。

So, all in all, it’s pretty damn important for what we do! There are five different types of ‘reception’ by which your body gathers information on a proprioceptive level, but the one we are interested in is mechanoreception. This involves your positional sense, your movement sense and your tension sense, and between them these three carry almost all the information your body needs to navigate its immediate environment. This information is then transmitted to your CNS and to your brain, which then decides on how best to interact with that environment. Proprioception is so powerful that it causes the most widespread and intense electrical activity in the brain, and more often than not the spinal cord receives this critical information before the brain stem receives information from the eyes and ears.

因此，我们做什么是非常重要的！你的身体有5个不同类型的'接受'，在本体感受的水平上收集信息，但我们所感兴趣的是机械性刺激感受作用。这涉及到你的位置感，你的运动感和你的紧张感，和它们三个所包含的几乎你身体通过即时环境时需要的所有信息。这种信息被传递给你的中枢神经系统和你的大脑，然后决定如何最好的与环境产生互动。本体感受是如此强大，以至于它在大脑中造成的最广泛和激烈的脑电活动，并且往往是脊髓先获得这一重要信息，先于脑干通过眼睛和耳朵获得的。

Thus it is absolutely vital that you learn to refine your proprioceptive skills, as this will mean you are that bit faster in reacting to changes in your surroundings, which of course are occurring all the time when practising parkour. The difficulty is that we tend to rely on vision and hearing as our primary information gatherers, to the detriment of all our other senses. Yet your eyes can be fooled many times when we visually misjudge our body position as we move, despite our proprioceptive Sixth Sense warning us of the error, we still obey what our eyes show us and end up slamming when we could have avoided it! One way to counteract this deficiency is through sensory deprivation training in other words, get a blindfold! Not that you should go leaping from pole to pole on one foot with a black cloth around your head like some Shaolin monk in a bad movie like the shaven head, that isn’t necessary. Start small: try even the simplest of movements while your eyes are closed and you will find out how much you rely on your vision for balance, control, everything.

因此，学会优化你得本体感受是绝对重要的，因为这将意味着对于周围的环境的反应会变得更快，当然，在你练习跑酷时，这一切正在发生。困难在于，我们倾向于依靠视觉和听觉作为我们的主要信息采集方式，这不利于我们其他感官。然而，很多时候你的眼睛会被蒙蔽，当我们运动时，我们会视觉上错误的判断我们的身体位置，尽管我们的六种本体感受警告我们的错误，但我们仍然听从我们的眼睛告诉我们，最终造成本可以避免的撞伤！方法之一是通过感觉剥夺训练来克服这一缺陷是，换句话说，闭上眼睛！不是说你要用黑布绕在你的脑袋上像一些少林僧人从一点跳到一点，这是没有必要的。从小处开始：闭上眼睛尝试最简单的运动，你会发现在多少程度上你依靠视觉来掌握平衡，控制一切。

Work with some basic ground exercises, but close your eyes; go slowly and surely; try to remain in balance and stealthy (as always!). Fully experience each and every movement, from the angle of your joints to your weight distribution to your breathing to your contact with the floor. Then repeat the same exercise with your eyes open you will soon find that your motor sensitivity is enhanced. Another method by which to access senses other than vision while you move is to train at night: in the dim, ambient light of the city your sight is heavily compromised, meaning you have to rely on your sense of touch and your bodys neural wisdom a whole lot more. This is an excellent tool for developing your proprioception, so use it!

作一些基本的地面练习，但闭上你的眼睛;慢慢的和坚决的;试图保持平衡和稳定（像平时一样！）。充分体验每一个动作，从关节的角度到重量分布到呼吸到和地面接触。然后睁开眼睛重复同样的动作，你将很快发现自发性敏感度增强。另一种方法是在夜间训练：在昏暗灯光的城市里，你的视力受到严重限制，这意味着你必须更多地依靠你的触觉和整体的身体神经系统。这是一个极好的发展被题感受的方法，因此使用它！

As a freerunner, knowing your terrain is something that cannot be emphasized strongly enough, and proprioception is the sense that allows you to connect to your surroundings on a deep, visceral level. And that connection, that experiential knowledge, is what keeps you safe. Have you ever vaulted a rail or a fence that suddenly gave way or wobbled as you were halfway over it? If you managed to compensate for this without bailing, managing to recover your balance and direction to finish the movement correctly, guess what it was your proprioceptive ability that enabled you to do that. And it all happens faster than conscious thought. Think about that while you have time to.

作为一个freerunner ，知道地形是是不用过多强调的，本体感受是一种感觉，允许你和你的环境的产生深层次联系。这种联系是经验性知识，它使你安全。你经历过在跨越一半时突然倒下或是抖动的栏杆吗？如果你设法弥补了这一点，恢复了平衡和方向，正确完成动作，这就是你的本体感受能力使你做到的。这一切发生的速度超过意识思想。有时间想想看。

The Fear Of Aging

What is age? As a wise man once said, a year is merely a man-made device for measuring how the Earth travels once around the sun. Aging does have mental and physical effects on all athletes. Everyone gets older. Most get wiser as well. Do we also get more fearful? Are we less reckless than before? If so, is this due to more responsibility in our daily lives as we grow older? Perhaps a fear of waning muscle strength? Or could it be a lack of confidence in our physical capabilities? We all know that our mind is the most powerful tool we have. We must use it as a tool for motivation, and not let it rule us by fear.

是什么年龄？一个智者曾经说过，一年只是一个人造的用来测量地球绕太阳一周所用的时间的标准。变老对所有运动员的精神和身体都会产生影响。人人都会老。同时也会得到更多的智慧。我们还是感到害怕？我们比年少时少了些鲁莽？如果是这样，是由于我们长大，在我们的日常生活中更多了些责任？也许是担心肌肉力量减弱？或可能是对我们运动能力缺乏信心？我们都知道，我们的思想是我们所拥有的最强大的工具。我们必须利用它作为一种带来动力的工具，而不是让我们的恐惧来控制它。

As we age our inner voice that tells us “I cannot do that” seems to get louder when presented with new challenges. Parkour, more than many other activities, constantly presents fresh situations where we must analyze and judge new situations every time we go out. When we are running on a track, we don’t have many new choices to make. That is, we aren’t often confronted with a new obstacle or barrier that forces us to judge it (such as a foreign object) as well as how we choose to navigate it; assessing our own potential.

随着我们变老，内心的声音告诉我们： “我不能这样做” ，在遇到新的挑战时，这种似乎声音更大。跑酷，比其他运动要遇到更多新的情况，每次训练时我们都必须分析和判断这些新的情况。当我们沿着路线运动时，我们不会作出很多新的选择。也就是说，我们不是常常遇到迫使我们做出判断的新障碍，（如一个从来没遇到过的物体），以及选择怎样的方式去穿越它;利用我们自己的潜力。

In Freerun and Parkour, however, we must make quick assessments and decisions. If something is high, we can do a number of things, and if it is wide or deep, then we have a totally different set of choices facing us. Training for swimming is similar to track, in that there aren’t new obstacles in the water. Ball sports or martial arts present new things – nothing ever happens in the same exact manner twice. That being granted, very infrequently do we have to assess our own capabilities when performing these activities. More often we simply make a choice based on what the opponent does. We look at the offense and the defense, and make choices according to what things we see. Many of these actions are actually reactions based on previous experience. We practice things over and over until they are done by rote. FRPK is similar in that it is reaction-based, but often the situations are singular enough that memories are not involved. Usually we base our decisions on things we have practiced before, but it is not uncommon to do something entirely new during a training session.

在Freerun和跑酷运动中，我们必须快速作出判断和决定。如果某样东西很高高，我们可以做一些动作，如果它是宽的或是很深，我们则要选择完全不同一套动作。游泳训练和跑步类似，在水中没有新的障碍。但是球类运动或武术则会呈现出新的东西-完全一样的动作不会出现两次。这是理所当然，在做这些动作时，我们很少必须判断自己的能力。往往我们只是基于对手作出选择的。我们盯住进攻和防守，根据我们所看到的作出选择。许多这些行动实际上是反应根据以往的经验。我们从父的这些动作，直到他们成为一种机械式得程序。 Freerun和跑酷是类似的，因为它是条件反射的，但情况往往是记忆中所没遇到过的。通常我们基于经验做出决定，但训练时，从未经历过的新情况的并不少见。

If we see a wall that we have climbed before, then we know that we can climb it again. If we see a gap that we have precisioned before, then we feel confident about doing it again. It is when we are faced with new obstacles that we are wont to hesitate. Dostoyevsky said that “Taking a new step is what people fear most.” When we are young, we are fearless. As we grow older, we tend to lose some of that. We are slow to take that new step, wondering if we are still physically capable. Is all of this worry founded in truth?

如果我们看到之前爬过的墙，我们知道可以再爬。如果我们看到一条之前遇到过的沟，那么，我们有信心再做一遍。当我们面对新的障碍时，我们惯于犹豫不决。陀斯妥耶夫斯基说， “迈出新的一步是人们最害怕的。 ”当我们年轻时，我们无所畏惧。但随着年龄的增长，我们往往失去一些冲劲。我们在迈出新的一步时开始犹豫，考虑我们是否有足够的体力。所有这一切的担心是必要的吗？

The recent buzzword for age-related loss of muscle mass is ‘sarcopenia.’ Most doctors today agree that lack of use, more than age, is the main factor. The deterioration can start at age 25, and between the ages of 25 and 50 up to 10 percent of muscle mass can be lost, mainly by disuse. Between the ages of 50 and 80, an additional 40 percent can be lost. Scientists have found that sarcopenia can occur with highly active people as well, mainly with runners, people doing aerobics and people using a ‘Stairmaster’ machine. While the aerobic effect is good, it does little to maintain or improve muscle mass. Therefore, a combination of aerobic and strength or resistance training is necessary. Many people will use weights for the strength training aspect, but Parkour seems ideally suited for this. Using the body’s weight as a tool for resistance training is a perfect way to counteract sarcopenia.

因年龄损失肌肉质量的高频词汇是“老年骨骼肌减少症”。大多数医生认为，缺乏锻炼和身体年龄超过生物年龄是主要的因素。这种恶化在25岁之前就可以开始，在25至50岁，百分之十的肌肉可能会丢失，主要是由于锻炼不够。50到80 ，另外百分之四十也可能会丢失。科学家发现，老年骨骼肌减少症同样出现在非常活跃的人群中，主要是跑步和做健美操的人，以及用“有氧器材”的人群。虽然有氧运动效果好，但对于保持或提高肌肉质量的作用却很小。因此，结合有氧和力量或阻力训练来对抗骨骼肌减少是必要的。很多人会用负重来作为力量训练，但跑酷似乎更适合。用身体的重量作为器材来进行阻力训练是一个完美的抵消骨骼肌减少方式。

It is also never too late to start. Scientists have discovered that lean muscle mass can increase at any age if a strength-training program is started and maintained. Scientists point to a routine weight-training regimen to counteract sarcopenia, including squats, dumbbell rowing, lunges and push ups. All of these exercises have suitable counterparts in Parkour. The only dangers are in laziness, in trying to do too much too soon, or perhaps not frequently enough. As people age they tend to exercise less and injuries can occur more frequently. Therefore, good warm-ups, stretching, and dedication (at least three times a week) can help combat this. The problem with fear of loss of physical ability appears not to have any foundation: Rather, the fear is all in our minds. As that perennial wisdom states, the only real thing we have to fear… is fear itself.

什么时候开始都不晚。科学家发现，如果训练计划启动并保持下去，肌肉质量可以在任何年龄段提高。科学家指出，抵东篱把酒黄昏后制老年骨骼肌减少的日常的体能训练方案，包括下蹲，举哑铃， 单腿下蹲和俯卧撑。所有这些练习在跑酷中都有相对似的训练。唯一的危险是懒惰，是尝试做的太多太快，或者是次数太少。随着人们年龄增长，训练往往减少，使少伤害频繁地发生。因此，良好的热身，伸展，和经常训练（至少每周3次）则对此大有帮助。害怕体能丧失是没有任何根据的：这种担心只是存在于我们的脑海中。正如那位智者所说，唯一真正恐惧的...是恐惧本身。

When faced with a new obstacle on a training run, do we fear it to be impossible? It is possible that we haven’t maintained our physical abilities, but we probably hesitate due to the fear that our remaining capabilities are insufficient. Certainly fear and insecurity can play a part in on-the-spot evaluations. As we age, we cannot run as fast as we used to, nor jump as high or far. However, we do seem to be able to run as far: we can maintain stamina. It takes longer, but young and old alike compete in marathons and triathlons. If the mind can will it, the body can usually do it. It is a choice. “Do or do not; there is no ‘try’,” as the short green one said.

当训练时面临新的障碍，担心是应该的？可能我们没有保持我们的体能，但我们犹豫可能是因为力不从心。当然，恐惧和不安全感可以发挥及时的决断作用。随着年龄增长，我们不能像过去跑的那样快，也不跳得很高或很远。但是我们依然可以跑得很远：我们能够保持耐力。它需要花费较长的时间，但是年轻人和老年人在参加马拉松和铁人三项时是一样的。如果你想做，那么身体通常是可以做到这一点的。这是一个选择。“做或不做；没有尝试。”

One of the most important things for aging athletes is discipline: will power; that ‘never give up’ attitude; inner strength. Call it what you will, but that it is necessary is clearly manifest. We all want to think that we have no limits. This is worthy in principle, but in reality awkward. For example, we today cannot run 1500m in three minutes. Impossible. Therefore, knowing our limits can assist us in our training.

其中对年龄大的运动员来说最重要的是自律：毅力; 永不放弃的态度; 内在力量。需要时唤醒它们，这是必要的。我们都希望自己是全能的。在理论上它很有用，但在现实中却很尴尬。举例来说，今天我们无法三分钟跑1500米。因此，知道我们的极限队训练是有帮助的。

More pointedly, a knowledge of our limits and continually (albeit safely) trying to test and extend these limits is what drives many of us. We want to improve, to do more than before, and to do better than the most recent time. This is where the inner strength, the will power, comes into importance: in our daily training. If last week I did 10 sets of 20 chin ups, then this week I want to do 11 sets. Or 10 sets of 21. It is precisely here, at the edge of our limits, that our mind is telling us, pleading with us, to quit. It is saying that your body is hurting, that this is doing more harm than good, that it cannot go on.

更准确的说，了解我们的能力，不断（尽管安全）挑战和扩大极限是我们许多人的动力。我们想提高，要做得比以往更多，并比最近一次做的更好。这就是内在的力量，意志的力量，重点在于：我们的日常训练。如果上周做了10组20个引体向上，这个星期我就想要做11组，或10组21个。正是这个，在极限的边缘，我们的心告诉我们，恳求我们放弃。这是说你的身体受到了伤害，这么做弊大于利，不能继续下去。

Other times this inner voice could be sweet, but nonetheless, urging you to quit now. Perhaps it is congratulating you on all you have accomplished; well done, stop now and try to do the same again next time. It happens to all athletes, we all recognize this. It is at these times that our willpower must surface. We have to search for the tiny defiant voice ordering us to go on.

有时这个内心的声音或许是好的，但0是他在催促你立即停止。也许，这是祝贺你已经完成的;做得好，现在停止并下一次再做同样的尝试。它发生在所有的运动员的身上，我们都承认这一点。正是在这些时候，我们的意志力必须站出来。我们必须去寻找那弱小但是让我们进行下去的挑衅命令。

Often times this tiny defiant voice is entwined with anger. Anger, hate, rage… all these testosterone-filled emotions are powerful allies when testing our physical limits. It is also no secret that our teens and twenties are the years when our lives are most affected by testosterone. Age mellows us in this sense, and therefore transitively can serve to dim the tiny defiant voice that in the past urged us on through pain. Elite athletes find some way to rekindle these emotions, or to channel others as surrogates. It is the challenge of all athletes to find another way to tap into this resource.

很多时候，这个微小的蔑视声音与愤怒交织在一起。愤怒，仇恨，...所有这些睾酮激发的感情是强大的盟友，来考验我们的身体极限。这也是不是什么秘密，我们在10来岁和20来岁时，我们的生活深受睾丸激素的影响。年龄的增长让我们成熟，所以曾经痛苦的经历可以帮助我们减弱这种反抗的声音。精英运动员找到某种方式重新点燃这种激情，或者使用其他的作为代替品。对于所有运动员来说找到这种途径是一项挑战。

Obviously long-time athletes can recognize this need for will power. Years of performing any activity requires a large degree of patience and discipline. For someone attempting to do a prolonged activity, years of practice at tapping into such emotions to prolong a workout is preferred to inexperience. However, it is not a prerequisite – merely being aware, having the knowledge (that you may need to tap into stereotypically testosterone-laden emotions) can be of use. Not all freerunners were boxers in a former life. Some played the piano. Others may have done nothing at all, but are seeking to improve themselves, to try something different and new.

显然，长期进行运动的运动员能认识到对意志力的需要。多年从事运动需要很大程度的耐心和自律。对于想做长期运动的人来说，长期调动这种情绪以延长锻炼时间，对于经验不足者是最好的。然而，这并不是一个先决条件-仅仅知道一些有用得知识（您可能需要睾酮-激情澎湃）就足够了。并非所有的freerunners以前都是拳击手。有些弹钢琴。其他人可能并没有做什么，而是努力提高自身素质，尝试不同的新的东西。

Attempting to improve ourselves is an attitude worthy of respect by all. At a young age it is easy to laugh when seeing older people walking around a track. When we are young we can run so fast, and think it silly, or a waste of time, to go around slowly. It is much harder to realize that these older people are far better off than their friends that are sitting on the couch watching television. This different way of looking at things is central to Freerun/Parkour. We as a group seem very supportive, and applaud not only the results of others, but also the efforts. It is precisely these efforts that we need to embrace as aging individuals. We must remind ourselves that efforts are the basis or rewards. We cannot shy away from trying a manoeuvre merely because a voice in our heads fears that we are no longer capable of such a feat.

设法改善自己的态度是值得所有人尊重的。年轻时，看到老人沿着跑道走会发笑。当我们年轻时，我们可以跑得很快，所以认为行进缓慢很愚蠢，或者是浪费时间。我们没有意识到，这些老年人远比他的那些坐在沙发里看电视他们的朋友好。以不同的方式看待事物是Freerun /跑酷的核心。我们作为一个团队具有强大的支持力，并不仅对他人的成果鼓掌，而是还努力。这些努力正是当我们变老时需要的。我们必须提醒自己，努力是获得回报的基础。我们不能仅仅因为害怕不再能在做出这样的壮举而试图回避。

To the victor go the spoils… but there are no real spoils in Parkour. With great risk comes great reward… and therefore with risk comes reward. We must not let fear overcome us. We must find confidence, and act upon it. We must take the risk, and get our own reward, our own satisfaction. We must use our minds, our most powerful ally, in our battle against fear and age.

胜利者是为了战利品...但在跑酷中有没有实际的战利品。回报越大危险越大... ，因此危险越大回报越大。我们不能让恐惧战胜我们。我们必须找到信心，并采取行动。我们必须承受危险，并获得回报和满足。我们必须运用我们的思想，我们最强有力的盟友，战胜恐惧和年龄。