Bruce Lee strength practice cheats:

Incredible Power —— "Flag Raising" Lower Abdominal Muscle Training Method

Hold a 32kg dumbbell horizontally in front of you, then swing it backwards, then lift it sideways to shoulder level, and hold it for a few seconds (this weight is still difficult for ordinary people to lift and swing, let alone do actions).

training plan

After studying a large number of data and materials, Bruce Lee sorted out a set of training plan that suits him and can maximize his strength without gaining weight.

Including the training content, recovery means and nutrition three times a week, especially the organic combination of quality practice and martial arts practice, which sublimates its already profound martial arts to a near perfect level. Facts have proved that the effect of doing so is amazing.

Bruce Lee's training model includes three core principles of human quality:

Develop stretching exercises with flexible quality, weight-bearing equipment exercises with strength quality, and aerobic training of circulatory and respiratory system.

His training plan is almost perfect. Bruce Lee never practices in the gym. He thinks he can concentrate more when practicing.

Bruce Lee's strength training is simply "crazy". In addition to strength training three times a week, Bruce Lee also infiltrated many similar exercises in martial arts practice.

When Bruce Lee is practicing martial arts, he often carries out boxing practice with dumbbells in his hands, and each practice is carried out in 12 groups, each group has 100 times. He held 1, 2, 3, 4, 5, 6, 7 and 10 pound dumbbells in his hand for six groups of' pyramid' increments, and then reduced the weight in turn for six groups of boxing imitation.

Extremely powerful forearm

Bruce Lee pays special attention to forearm training, strengthening grip strength and fist strength.

Bruce Lee insists on practicing forearms every day. He believes that the forearm is dense and must be stimulated every day to be strong.

When the TV series "The Green Hornet" was broadcast, Bruce Lee became famous. He trained harder and revised some plans, increased the weight of the equipment and reduced the number of times, and accordingly added two groups of exercises in each exercise.

Dragon's abdominal muscles

Of all the muscles in Bruce Lee's body, the abdominal muscles are the strongest and the lines are the clearest. Bruce Lee pays special attention to the strength training of abdominal muscles. He said that without strong abdominal muscles, everything is "impossible". Bruce Lee practiced his abdominal muscles to the degree of "ecstasy"-sit-ups, Roman fitness chairs, hanging legs and hanging upside down ... He put his only son, Brandon Lee, on his leg to practice leg lifting, and at the same time raised dumbbells with both hands to expand his chest.

The correct way to get up upside down is not only to "curl up", but also to twist when reaching the top, so as to deeply stimulate the abdominal muscles and oblique abdominal muscles. Bruce Lee also created a very difficult abdominal muscle exercise, which he called "flag raising":

When lying on a bench, hold the fixture on your head with both hands, support the stool surface with your shoulders, and hang your waist, abdomen and lower limbs straight. Even so, you can do leg lifts.

Aerobic training program

Bruce Lee believes that long-term training of the largest muscle group in the body combined with aerobic exercise can achieve the maximum fat consumption. Bruce Lee is an active advocate of aerobic exercise. Before the fitness industry realized the benefits of aerobic exercise, he was already familiar with it and actively adopted it. Sometimes he does aerobic exercise after strength training. At that time, he used more plans to run 3 ~ 10 km in 5 ~ 45 minutes.

Bruce Lee runs well in 8km. Sometimes he gives himself a problem, and sometimes he runs backwards. Sometimes I run on windy days; Sometimes run a kilometer, walk for a while, and then run another kilometer.

Bruce Lee wears a Wade belt (similar to a sauna belt) when riding a stationary bike. This is a black belt made of neoprene. He tied it around his waist before practice, and soon after practice, he began to pressurize, only to see sweat flowing down like a stream. This kind of belt is very effective in reducing waist and abdomen fat. Whether this method really works or not, he has no fat at all.

Instinctive coach

All Bruce Lee's training methods are obtained through his own practice. He once said, "It is my unique training method to reflect on my own experience, absorb the essence and discard the dross."

In the late 1960s, he initially formed his own training system, which laid the foundation for his profound knowledge in the future. So in the early 1970s, he was already an "instinctive trainer". As joe weider said: "A person instinctively feels what he should practice and what his body needs at a training stage or training day, and his body and mind reach an introductory level, which is the perfect start."

note:

Often do abdominal muscle and upper limb strength exercises from different angles. The bench press exercise is very similar to the application of the "light and heavy training principle": three groups with a weight of 72kg, each group has 10 bench presses, then 20 ~ 30 bench presses with a weight of 45kg, and then the bench presses rise or fall, and practice from different angles.

Flexibility-A Necessary Warm-up Training for Wushu Athletes

Another basic element of Bruce Lee's fitness program is flexibility exercise. Li firmly believes that warm-up and flexibility exercises before training are the most important parts of the whole plan, and his flexibility exercises have been carried out from beginning to end. This exercise started when he was young and achieved good results.

note:

On one occasion, he tried to be "lazy" and practiced barbells without any preparation and stretching activities, resulting in the injury of the fourth lumbar vertebra and nerve compression, which was the most serious sports injury suffered by Bruce Lee in his life.

This lesson is the most profound for Bruce Lee. He has been in the hospital for three months. To make matters worse, the doctor told him not to do kicking exercises in the future. Although Bruce Lee later denied the doctor's "judgment" through practice, he would never ignore the importance of preparatory activities.