跑酷新手必讀：五個你應該知道的基本技巧

Essential Parkour Tips for Beginners: Five Basics You Need to Know

1. 正確的落地技巧 Proper Landing Technique

在跑酷中，正確的落地技巧至關重要。保持膝蓋微彎，並用腳掌柔和地接觸地面，可以有效減少對關節的衝擊，避免受傷。

In parkour, proper landing technique is crucial. Keep your knees slightly bent and make contact with the ground softly using the balls of your feet. This reduces impact on your joints and helps prevent injuries.

2. 學會滾動 Rolling

滾動是一項重要的跑酷技巧，能夠有效分散墜落時的衝擊力。當你從高處跳下時，應立即轉身滾動，使力量分布到整個身體。

Rolling is a vital parkour skill that effectively dissipates the impact force from falls. When you jump from a height, immediately transition into a roll to spread the force throughout your body.

3. 抓住障礙物 Grab the obstacle

抓住障礙物是跑酷中的基本動作之一。無論是牆壁、欄杆還是其他物體，學會如何牢牢抓住它們並穩定自己是非常重要的。

Grabbing obstacles is one of the basic moves in parkour. Whether it’s a wall, rail, or other objects, learning how to securely grasp them and stabilize yourself is essential.

4. 平衡與協調 Balance and coordination

在跑酷中，平衡與協調能力非常重要。你需要不斷練習在窄小的空間內保持平衡，以及在高速運動中協調不同動作。

Balance and coordination are crucial in parkour. You need to constantly practice maintaining balance in narrow spaces and coordinating different movements at high speeds.

5. 持續訓練與強化體能 Physical fitness

跑酷需要強大的體能和持久的耐力。定期進行全身的力量訓練和有氧運動，有助於提升你的跑酷能力。

Parkour requires strong physical fitness and endurance. Regular full-body strength training and cardio exercises will enhance your parkour abilities.

跑酷是一項充滿挑戰與樂趣的運動，但同時也需要嚴格的訓練和正確的技巧。希望這些基本技巧能幫助你更安全、更自信地進行跑酷訓練。記住，安全第一，享受過程！

Parkour is a challenging and enjoyable sport, but it requires rigorous training and proper techniques. Hopefully, these basic tips will help you train more safely and confidently. Remember, safety first, and enjoy the process!