1.0.0 / September 14, 2017
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Description

Parkour is a non-competitive sportthatinvolves efficient movement around obstacles. Participants —calledtraceurs (males) and traceuses (females) — move throughanenvironment, such as city streets, by vaulting, rolling,running,climbing, and jumping on, over or around obstacles.

The basic moves of parkour got their start long ago in theEasternmartial arts, like ninjutsu. And afterwards parkour isusingmovement that developed from military obstaclecoursetraining.

Parkour developed from a training method into a sport focusedongracefully overcoming obstacles within one's path by adaptingone'smovements to the environment. Parkour is as much art as itissport, as creativity and vision are as important asphysicalconditioning and strength.

Although parkour moves may look like dangerous tricks,thediscipline actually discourages reckless behavior anddangerousstunts. Instead, it focuses on safety and personalresponsibility.The parkour moves that look so easy when performedby professionalsare actually difficult moves that only come aboutsuccessfullyafter lengthy training and practice.

Today, though, parkour and free-running are often consideredtwodifferent disciplines. Parkour is more rigid in its focus onnevermoving backward and being practical and efficient.Free-running, onthe other hand, allows moves in any directionpurely for artisticpurposes.

One of the primary goals of parkour remains self-improvementandfreedom from obstacles — either physical or mental. Traceursandtraceuses train to improve both their physical and mentalhealth,while learning to function independently in theirenvironmentwithout the constraints of society's usualthinking.

Before you even think about trying parkour, you'll want to makesureyour muscles are primed and ready. What's the best way to getyourmuscles ready for exercise? Stretch them! Do a variety ofstretchesthat hit all your main muscle groups in your arms, legs,andback.

After stretching your muscles, you'll want to get your heartandlungs warmed up with some light and simple cardio exercise.Youcould do jumping jacks or jog around the block. If you have ajumprope, that's also a good way to get your heart pumping formorevigorous exercise ahead!

Ready to give parkour a try? Parkour can be dangerous foramateurs,so you won't want to overestimate your abilities when youlearnyour first moves. The most important thing to remember issafety.Start slow and always stay in control. Never try to dosomethingyou can't do comfortably and safely.

App Information Parkour training program for beginners

  • App Name
    Parkour training program for beginners
  • Package Name
    zz.new.fitness.workout.parkour
  • Updated
    September 14, 2017
  • File Size
    Undefined
  • Requires Android
    Android 4.0.3 and up
  • Version
    1.0.0
  • Developer
    Roemi Class
  • Installs
    10 - 50
  • Price
    Free
  • Category
    Health & Fitness
  • Developer
  • Google Play Link

Roemi Class Show More...

Resistance band exercises - Sculpt your body 1.0.0 APK
Roemi Class
Tension - Movement - Every lastmusclefiberStand in a split stance with your right leg forward and leftheellifted. Fold your resistance band in half and hold it paralleltothe ground in front of your chest, palms facing down. Bendyourelbows and stretch the band wider as you row the band intoyourchest. Keep your shoulders down and imagine that you'resqueezing alemon between your shoulder blades. As you row, rotateyour torsoto the right while lowering into a lunge. Return to thestartingposition.Stand tall with your knees and toes slightly turned out,heelspressed together, holding the folded resistance band overhead.Stepyour right foot out wide to the side and immediately bendbothknees and lower into plie squat position, stretching the bandwideas you pull it down in front of your chest. Slide your rightfootback into your left as you reach the band overhead and returntothe starting position.Grab one end of the resistance band in each hand and stretchitacross your upper back/shoulders (the band should be underyourarmpits). Get into pushup position with your feet together,holdingthe ends of the band in place with your hands. Lower yourbody toperform a full pushup.Hold both ends of the band evenly and step your left foot acrossthecenter. Lunge your right leg forward (left leg shouldremainstraight). Curl the ends of the band into your body, keepingyourelbows in tight by your sides, palms facing up.Press your arms out in front of your chest, palms facing up,elbowsslightly bent. Bend your arms back in by your sides and thenlower.That's one rep.Engage your abs, press your shoulders down, and keep your upperbodyas still as possible during the curl and press movements. Ifyouneed more resistance, move your grip lower on the band.Start in a split stance with your left foot forward. Place yourleftfoot on the center of the band, holding both ends with yourrighthand. Lower into a lunge, reaching your right hand towardstheinside of your left foot.As you rise out of the lunge, row the band back, pulling the endsofthe band to the right side of your body. Brace your abs in tightandmaintain a straight line through your spine as you reach androw.Your shoulders and torso can twist during the reach androwmovement, but don't let your shoulders round forward.Sit with the band looped around your feet, knees slightlybent,holding the ends of the band evenly with your palmsfacingdown.Hinge back, twisting your upper body to the right as you openyourarms (left arm extends up by ear, right arm extends down andout tothe side). Slowly and with control, return to thestartingposition.As you lean back, keep your spine naturally arched, chestlifted,and abs engaged so you don’t collapse into your lowerback.Sit tall with your knees slightly bent and the band loopedaroundyour feet. Focus on using your back muscles to bend yourelbows inby your sides, holding the band with palms facingdown.Brace your abs in tight, lean your upper body forward, andextendboth arms behind your body, keeping your spine naturallyarched.Return to the starting position.Focus on pressing the band behind your body with the backs ofyourarms. For more of a challenge, increase the resistance byloweringyour grip on the band.Lie faceup with your knees bent and your feet flexed so thatjustyour heels touch the floor. Loop the band around the bottom ofyourright foot and hold both ends evenly with arms bent, palmsfacingin.Lift your hips off the floor and extend your right leg out about45degrees (your right knee should be in line with your left) asyoupress both arms overhead. Lower your hips and return your armstothe starting position.Keep abs drawn in and exhale as you extend your arms andlegs.
5 min Workout - Morning routine 1.0.0 APK
Roemi Class
When it comes to exercising in the a.m.,it’sway easier to be a wimp than a warrior—which is badnews,considering how an early sweat session may benefit your body,notto mention your to-do list.Not only are morning workouts easier to stick to (hey,impromptuhappy hours don't happen before the sun comes up), butscience alsosuggests that working out early—more specifically,before you’vehad breakfast—may help the body burn fat moreefficiently. Thatsaid, actually getting yourself to the gym—or evenout of thehouse—at the crack of dawn can feel like a one-way tickettostruggle city.It’s no wonder, really, since your body’s still in snooze modeatthat hour, particularly if it’s not acclimated to doingsomethingright away. But that doesn’t mean you have to give up onall youraspirations—just opt for a calmer kind of workout atthebeginning.1. It's Easier To Follow High-Volume Training SystemsTrying to do a triset or a giant set is all but impossible inapacked gym. This guy over here wants to work in. That girloverthere wants to steal your dumbbells. Others cast an evil eyeyourway for hogging so much equipment. They would have a point—ifthegym was crowded.But it's not, because you were ready to rise and grindbeforeeveryone else. Yep, it's much easier to complete these typesoftraining programs when the facility is less crowded. Thatjusthappens to be in the morning.2. Your Hormones Are Working To Your AdvantageAs mentioned, in the early morning hours, crucial hormones(i.e.,testosterone) that help build muscle mass are elevated in thebody.By exercising in the morning, you're taking advantage ofthesenaturally circulating hormones as they're peaking, ratherthanlater in the day when they're lower.3. It Leaves Times For Other PrioritiesI may make a living from the gym, but it's still not my numberonepriority. Nothing is more important than family. Clearly there'satrade-off between the amount of time you spend in the gym andtheamount of time you can spend at home. Which is why slicing offasmall segment, like you can in the morning, is usually betterthanin the evening, when you have to fight rush hour, navigateacrowded gym environment, get home to shower, and allotwhatever'sleft for your family. The math simply works better if youget yourworkout done in the morning.4. You'll Be More Focused When You Reach The Office Or SchoolA bout of exercise increases your focus on the nextactivity,because your body is aroused. What follows a morningworkout? Formost people, it's the office or school. Hence, one oftheadvantages of working out in the morning is that you're morealertduring those later hours.5. You'll Be Less Likely To Skip Your WorkoutIt may take a cup of coffee to get your morning going, butonceyou're up, there are few distractions on your way to the gym.Butlater in the day, any number of distractions can sabotageyourworkout: less motivation, fatigue, the gang is going out forsomedrinks, a sick child, an overdue report for work orschool.6. Your Mood Will ImproveYou're probably familiar with the notion that some workoutsreleaseendorphins, feel-good hormones that are increasedfollowingexercise of sufficient intensity and duration. But youdon't haveto do hours of cardio to feel good about yourself; heck,you'vejust completed your workout for the day.Nothing feels better than having a good workout under yourbelt,especially if you're prone to blowing them off at night.Rise And Grind - If you don't train regularly in the morning,youmay find that, at first, your performance suffers duringanaerobicexercise (like bodybuilding-type training) as comparedtolate-afternoon workouts. Nevertheless, you can makelargerimprovements in exercise performance if you make morningtrainingregular; that is, you do it consistently.3 So if you're newtomorning training, be patient but consistent with youra.m.workouts.
Jump rope workout: Fast fat burning 1.0.0 APK
Roemi Class
Jumping rope is an intense full-bodyexercise.The leg muscles work to help us jump, the core engages tokeep usbalanced, and the arms work to rotate the rope.Why do we care about intensity? Because it’s an important factorinburning fat and increasing metabolic output, not only duringourworkout, but also afterward.It’s also why conventional, steady-state cardio is lesseffectivewhen it comes to building muscle and lose fat.Proper form while jumping rope will stem from having a goodrope.Know that plastic “speed” ropes are easier to handle andcirclefaster than their cotton alternatives.Once you’ve selected a rope, be sure it’s adjusted to yourheight.When you stand on the middle of the rope, the handles shouldreachyour arm pits. Wrap your hand around the rope if you needto.Also, always keep your elbows slightly bent while jumping, withyourhands at hip height and arms close to your sides. Land on theballsof your feet, keeping your feet close to the ground whenyoujump.Jumping rope is an easy, relatively inexpensive way to target awiderange of muscle groups. While jumping rope, both the upper andlowerbody are engaged. It is an activity that not onlyboostscardiovascular health, but also can affect bone strength,agility,coordination and overall endurance. Top athletes aren't theonlyones who can benefit from jumping rope; it is a great way tostartan everyday workout. Talk to your doctor before startinganexercise program, especially if you have health problems.Lower Body Muscles - almost all the leg muscles are worked outwhenyou jump rope. Everything from the calves to hamstrings totensormuscles in the thighs are used to jump and land during eachroperevolution. The core muscles in the abs are alsoengaged,especially during jumping variations that require extrabalance,such as a one-legged jump.Upper Body Muscles - the upper body also gets worked out whenyoujump rope. When you swing the rope, muscles in both theshouldersand the arms are called into action, along with the wristsandhands. Back and chest muscles are also engaged, especiallyinjumping variations in which the arms cross over the body.Ofcourse, since jumping rope is an aerobic exercise,thecardiovascular system gets a good workout as heart andbreathingrates increase.Maximizing Jump Rope Workout - there's more to jumping ropethanjust the standard two-foot hop. One way to amp up the intensityofa workout is to add more difficult moves, such as incorporatingahigh step run or moving your landing position from left toright.Increasing the speed of each revolution of the rope can alsohelpmaximize a workout. Another option for a jump rope workout isusinga weight rope. Just as a normal rope (also called a speedrope) canbe used to increase agility and coordination, a weightedrope canbe used for building endurance in shoulder and backmuscles.Weighted ropes can range from one to six pounds. If jumpingrope ismeant as a warmup, then 10 minutes is ideal before moving onto therest of the workout. If jumping rope is the main focus ofyourworkout, duration should be 20 to 30 minutes of variedmovements atvaried intensities.Athletic Benefit - jumping rope is often linked specificallytoboxers, but many other athletes can benefit from a goodropejumping workout. Athletes who use repetitive shoulder motions,suchas volleyball players and softball and baseball pitchers,couldespecially benefit from weighted jump ropes. Athletes whoplayracket sports, such as tennis and racquetball, also canbenefitfrom jumping rope as it strengthens grip and muscles aroundtheelbows and wrists. Jumping rope is also good for athletes whoarerehabilitating injuries. It is a lower impact activitythanrunning, but still promotes strengthening of musclesandligaments.
Ski Workout - Get Fit for Ski Season 1.0.0 APK
Roemi Class
Are you one of the millions of skiers whohitthe slopes hard opening week only to hobble around for thefirstfew days afterward? Here's a full-body workout plan get yourbodyin shape for the entire season. This is the first week out ofyoursix-week training plan to help you become a strongerandinjury-free skier.What's your dryland ski training routine? If your answerprimarilyinvolves "pint-lifting" at your favorite aprés ski spot,you haveyour work cut out for you. However, it's never too early(orlate... for you pint-lifters out there) to begin training forskiseason. In fact, efficient getting and staying fit for skiing isayear-round activity if you want to avoid injury, improveyourskiing and get the best out of your ski day.These exercises are simple but highly effective leg andcorestrengtheners that serve as staples of any routine.Check out the exercises below to improve your ski fitnessandenhance every moment you spend on the hill this season.
My yoga lifestyle - for a balanced life 1.1.0 APK
Roemi Class
An energizing morning yoga practice can workasa natural stimulant to set you up for a productive day.Thisbackbending sequence will help warm up the body and bring youfromrepose to refresh. Many of us sleep with the spine and hipsroundedin fetal position, which is calming and introspective forrest andcontemplation. In contrast, backbends stretch and extendthe spineand hips and bring an energetic openness to the body,preparing youfor action. Take 10, 20, or 30 minutes every morningto practice,and you’ll start your day wide-awake and full oflife.Practice once, holding each pose for 10–12 breaths or 1 minute(or30 seconds on each side). Then repeat 2 more times, movingmorequickly and taking one breath per pose.Morning time is a great time to start to get you in to the habitofrolling out your sticky mat and moving with your breath. Itwillset you up for a very productive, healthy, positive day,too.This little morning yoga sequence for beginners is wonderfulforgetting your blood flowing and your energy focused. The poseswillstrengthen and lengthen your body, and help you feel fitandflexible all day long in mind, body, and spirit.Mountain Pose is a great place to start. Ground your feet andpressevenly through all four corners of each foot. Stretch yourarmstowards the floor and draw your abdominals in and up.Hold for five to eight breaths to get focused and ready tomovedeeper.From Mountain Pose, lift your arms up overhead and press yourpalmsfirmly together. Keep the tops of your shoulders released awayfromyour ears and activate your triceps. Keep the abdominalsengagedand the legs firm. Hold for five to eight breaths.Warriors are always awesome to do in the AM. Warriors giveusconfidence and strength and help us connect to our owninnerstrength.From Urdhva Hastasana, step your left foot back one of yourownleg’s length apart. Press the outer left foot in to the mat asyoulunge your right knee forward. The left foot should be pointingata seventy-five degree angle. Make sure the knee stays abovetheankle. Hold for five to eight breaths.From Warrior I Pose on the right side, open the arms, hips,andwaist to the side as you gaze forward over your right hand.Yourback toes can open up a bit more than seventy-five degrees,butkeep the toes a little forward of the heel still. Make surethefront knee doesn’t roll in. Draw your abs in and and keep thetorsoeven between the legs. Stay and breathe for five to eightdeepbreaths.From Warrior II, straighten the front leg and hinge forwardplacingthe hand on the knee, shin, or a block. Imagine yourselfbetweentwo narrow walls. Hold for five to eight breaths, then comeback upto standing.Re-bend the front knee and place the outer right forearm ontheupper right thigh. Extend the top arm overhead and lengthenfromthe outer edge of the left foot all the way through theleftfingers.Hold for five to eight breaths.Drop your hands alongside the front foot and step forward,foldingin to both legs. Come back up through Urdhva Hastasana andrepeatpostures 3-6 on the left side.After doing the postures on the left side, instead offoldingforward, place both hands on the floor on either side of theleftfoot from Extended Side Angle and step the left foot back tomeetthe right as you come into Downward Facing Dog Pose.Press firmly into your hands and roll your upper armsoutwards.Lengthen up through your torso and keep your abdominalsengaged.Actively use your legs to keep bringing your torso backinspace.If you need to bend your knees, that’s ok!Hold here for eight to ten breaths.Finish by pressing back to Child’s Pose to stretch the entirebackbody and focus on what you would like to achieve for theday.Pat yourself on the back every time you get out of bed and greettheday with some yoga postures. You will feel amazing andeventuallymight not even need that extra cup of coffee in themorning.
Parkour training program for beginners 1.0.0 APK
Roemi Class
Parkour is a non-competitive sportthatinvolves efficient movement around obstacles. Participants —calledtraceurs (males) and traceuses (females) — move throughanenvironment, such as city streets, by vaulting, rolling,running,climbing, and jumping on, over or around obstacles.The basic moves of parkour got their start long ago in theEasternmartial arts, like ninjutsu. And afterwards parkour isusingmovement that developed from military obstaclecoursetraining.Parkour developed from a training method into a sport focusedongracefully overcoming obstacles within one's path by adaptingone'smovements to the environment. Parkour is as much art as itissport, as creativity and vision are as important asphysicalconditioning and strength.Although parkour moves may look like dangerous tricks,thediscipline actually discourages reckless behavior anddangerousstunts. Instead, it focuses on safety and personalresponsibility.The parkour moves that look so easy when performedby professionalsare actually difficult moves that only come aboutsuccessfullyafter lengthy training and practice.Today, though, parkour and free-running are often consideredtwodifferent disciplines. Parkour is more rigid in its focus onnevermoving backward and being practical and efficient.Free-running, onthe other hand, allows moves in any directionpurely for artisticpurposes.One of the primary goals of parkour remains self-improvementandfreedom from obstacles — either physical or mental. Traceursandtraceuses train to improve both their physical and mentalhealth,while learning to function independently in theirenvironmentwithout the constraints of society's usualthinking.Before you even think about trying parkour, you'll want to makesureyour muscles are primed and ready. What's the best way to getyourmuscles ready for exercise? Stretch them! Do a variety ofstretchesthat hit all your main muscle groups in your arms, legs,andback.After stretching your muscles, you'll want to get your heartandlungs warmed up with some light and simple cardio exercise.Youcould do jumping jacks or jog around the block. If you have ajumprope, that's also a good way to get your heart pumping formorevigorous exercise ahead!Ready to give parkour a try? Parkour can be dangerous foramateurs,so you won't want to overestimate your abilities when youlearnyour first moves. The most important thing to remember issafety.Start slow and always stay in control. Never try to dosomethingyou can't do comfortably and safely.
The Ultimate Battle Ropes Training 1.0.0 APK
Roemi Class
Battle Rope is one of the mostfunctionalpieces of equipment for high intensity training andhardcoreconditioning.Chances are, jump ropes have been in your life since the daysofyour childhood. So it’s time to add a new, badass kind of ropetoyour fitness routine: battle ropes. You’ll usually findthemanchored to a wall or sturdy beam or pole, and while they mayvaryin length (they can be up to 100-feet long), weight, andthickness,all battle ropes serve the same purpose: Providing akillerworkout.As the name implies, these supersized ropes are heavy, whichaddsresistance (i.e. a major challenge) to work your muscles likeneverbefore. The benefits: You strengthen your abs, arms, andshoulders,engage your legs, and get a killer conditioning workoutall in onego. Better yet, waving, slamming, and whipping thesehefty ropesdoesn’t strain your body the way high-impact activitiesdo—but youstill reap serious fitness benefits. In fact, researchsuggestsusing battle ropes for just 10 minutes can be considered avigorousworkout . Plus, high-intensity interval training withbattle ropesmay improve both aerobic and anaerobic capacity afterjust fourweeks. In other words, you'll be owning both strength andenduranceworkouts. To top it off, battle rope training torchesabout 10calories per minute—more than both burpees andsquats!Please read below the important rules of this workout inordertotrain correct and efficient.Move in Many Directions - Don't just wave the ropes up anddown.Going from side to side, for example, places more emphasis onyourhips and core, building total-body stability. Moving the ropesincircles improves shoulder mobility and range of motion,boostingathleticism and reducing your risk of injury. Switchingamongdifferent motions in your training sessions will help yousculptfunctional real-world strength.Use Ropes for Everything - Lots of guys use battling ropes asafinisher or as one exercise in a larger circuit. But ropesalsomake for a great workout in and of themselves. You might doeachexercise on this page for 10 minutes, for example, or dowavesalone for a full 20 minutes. It also extends the time yourmusclesare under tension, helping you build strength as youshedfat.Adjust the ResistanceThe amount of slack in the rope determines the load. Movingawayfrom the anchor point decreases exercise intensity, whilesteppingtoward the anchor point increases it. Adjust the slack soyou'rechallenged to complete each set. If you're doing abattling-ropeworkout, alternate between two minutes closer to theanchor pointand one minute farther away.1. Battle Ropes Figure 8 Slams2. Alternating Waves with Jump Slam3. Battle Rope Jumping Jacks4. Alternating Waves to Burpee5. Russian Twist Slams6. Side Lunge Slams7. Side Shuffle With Alternating Waves:8. Forward Slams with Quick Steps BackReady to slam your way into top shape?Get your battle ropes and get waving, slamming, and whipping!
Fitball full body workout 1.0.0 APK
Roemi Class
Fitball rutine will allow you to burncaloriesand help you build strength. This workout is designed toimproveenergy levels, flexibility, balance and core strength.This one piece of equipment can be used to tone your entire bodyandincrease your core stability. The workout is guided byanexperienced instructor with motivating music to getperfecttechnique and exercise safely and effectively no matteryourfitness level.Stand upright with feet shoulder width apart. Hold ball in frontofyou with both arms. Keeping your hips and lower body still,rotateyour trunk left to right as quickly as possible. Dothreeone-minute sets. Caution: Skip this one if you have backtrouble,as the quick movement may put you at risk of furtherinjury.As you improve: Bring your feet closer together. Narrowing yourbaseof support makes your stabilizing muscles work evenharder.What it works: obliquesCaution: Do not do this exercise if you have a history ofbacktrouble.Ball Wall Squats - place the ball against a wall. Stand withyourback to the ball, supporting it with your sacrum. Walk yourfeetout in front of you in a wide stance. Squat until your thighsareparallel to the floor, rolling the ball down the wall as yougo.Keep your knees aligned with your ankles and push yourglutestoward the wall. Pause, then slowly push up to thestartingposition.Ball Slap - sit on a bench and place the ball on the bench totheleft of you. Your shoulder should be slightly higher than theball(place a phone book under you, if necessary). Extend your leftarm,and place your left hand on the top of the ball with yourfingersspread. Using your shoulder muscles, hold the ball in placeas apartner tries to slap it in all different directions foroneminute. Do three intervals with each arm.Five-Rep Crunch - lie faceup, with the ball supporting your hipsandlower- and mid-back. Place your feet shoulder-width apart andyourhands behind your head, keeping your elbows wide throughouttheexercise. Lean backward, stretching your body over the ball asfaras it will go. Using your abs (don't pull your head withyourhands), curl your head, neck and shoulders forward as far asyoucan without lifting your mid-back off the ball. Then in asmallrange of motion— a few inches, at the most—curl forward andbackfive times, keeping your abs contracted. Lean back to thestartingposition, making sure you feel a stretch in your abs.Bridge - lie faceup, place your heels on the ball and bendyourknees until your shins are perpendicular to the floor. Keepingyourabs and glutes tight, lift your pelvis until you could drawastraight line from your knees to your shoulders. Hold foronesecond, then lower slowly, but don't let your pelvis touchthefloor.As you improve: Do the exercise with one leg, crossing theoppositefoot over the thigh.Roll-outs - Place feet on floor and ball under forearms. Keepchestoff arms, slowly roll ball away from you and maintaincontrol.Slowly roll ball back in and back to startingposition.Tip: Keep chest up away from hands, aim for small movements –dropto knees if hurting lower back.This fitball routine targets your abs, core & arms.
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