Pull-Up: How to Do Your First One? The pull-up is a great exercise for building back and arm muscles. It directly engages them whilst building strength and stamina. Moreover, the pull-up exercise is commonly performed by beginner and advanced-level athletes, especially in gymnastics, bodybuilding, and calisthenics. The pull-ups also help build hand strength and grip, which can prove beneficial for other exercises such as chin-ups, handwalks, handstands, human flags, etc., which are practiced mainly by calisthenics and gymnastics professionals. How to Do Your First Pull-Up? Dead Hangs The dead hang exercise requires you to hang from the pull-up bar with your feet hanging in the air without any support. You can either grab the pull-up bar by jumping from the ground, by jumping, or using a stepper, or by using other exercise equipment to reach the pull-up bar, hold it with your grip, and then, keeping your legs hanging in the air. Doing the dead hang exercise for one minute or more would...
5 Basic Parkour Vaults: Primarily, there are 5 kinds of vaults that every Parkourist should be well aware of. Moreover, these should be practiced regularly to increase stamina, speed and body movement/flexibility.
 |
| 5 Basic Parkour Vaults |
5 Basic Parkour Vaults
Kong/Monkey Vault/Cat Pass
The Kong Vault tops the list of all Parkour vaults as it is the easiest and desirable vaults considered to the others. The simple method to do Kong Vault is to try to jump high and move in the forward direction with the help of your palms on the base of the obstacle.
Dash
The Dash Vault becomes easier once you learned the former Kash Vault. This is also very simple and just requires you to keep your foot forward and leaning a little on your palms to clear the obstacle.
Side
The side vault is more like a dramatic vault which involves keeping a single palm on the obstacle and clearing it with pace. This vault can be made more interesting by adding flips, increasing speed or kicking legs in the forward direction to add effect.
Kash
The Kash vault as the name suggests is a mix of both Kong & Dash Vault. It involves you jumping just like in a Kong and then pushing your legs ahead to land in Dash Vault position.
Lazy
The lazy vault involves just crossing an obstacle with one leg crossing the obstacle before the second leg and using your palms one after the other. By this I mean, clearing any surface with as little effort as possible.
Please note landing, precision and warm up should be practiced prior to starting any kind of vault. If you are planning to practice alone, start by jumping point A to point B on the ground surface only. Do not try to practice vaults or give advises before you are completely confident. Try to get a gist of the vault by jumping with hands on the higher surface and landing on the higher surface.
(Photo Credits: Parkour.wikia.com, soulstrongsociety, Google,cdn.funcheap)