So how to practice such high-quality muscles? Does anyone know? I don't know, I really want to know!
After reading some information about Bruce Lee, I have never had a systematic fitness plan, but I have some experience. Let me briefly talk about it here. First of all, Bruce Lee is a very professional and scientific fitness method (many world-famous bodybuilders admire this unique strength exercise and the qualities and muscles they have developed on this basis, including Lou Friger, Shawn Ray, Mai Materazzo, Kevin Liveris Fix Weiss, Sharon Bruno, and now Mr. and Mrs. Olympia, Dorian Yates and Linda Molly, etc. They all published personal opinions and articles, saying that Bruce Lee had a strong influence on their bodybuilding. )
Secondly, Irushando recalled that Bruce Lee's speed and strength were very fast. Although Bruce Lee looks lean, as long as he raises his arms and legs, his lethality is fatal enough. According to his weight per pound, Bruce Lee must be one of the fastest runners in the world. Li Junjiu, the father of American Taekwondo, said, "I have never seen such a strong man. He can do push-ups with one hand and one index finger, and I have difficulty supporting them with four fingers. " Bruce Lee created what he called "flag-raising" lower abdominal muscle training method, that is, lying flat with both hands, grasping the vertical bar backwards, flying below the shoulders, and then lifting the lower body with abdominal strength. He has incredible power. He can horizontally extend and retract the straight arm of the barbell weighing 34 kilograms, and then stretch the static "lock" control for 20 seconds! This is incredible for a person weighing 62 kilograms, even a person weighing 90 kilograms may not be able to do it.
Let's not talk about legend of bruce lee above. Let's talk about how he exercises muscles first! First of all, Bruce Lee does not seek strength, but quality. Sometimes he doesn't exercise in the normal way. For example, the recommended way is to push slowly and stop slowly, and Bruce Lee is to push quickly and stop quickly, so we can see that Bruce Lee's pectoral muscles are not big, but the lines are full, which is an endurance, quality and explosive chest that is quickly recommended. Li used 72kg to do 3 groups, each group 10 bench press, then used 45kg to do 20 ~ 30 bench presses, and then raised or lowered the bench press to practice at different angles.
The other is Bruce Lee's latissimus dorsi. Bruce Lee's latissimus dorsi turned into a batshirt, which was too big. As for this, I don't think I exercise my back muscles very fast. It should be a normal exercise method, let latissimus dorsi develop in a big direction, and do rapid endurance exercise after reaching a certain level. Otherwise, it will form a crouching. After all, bodybuilders' back width is often directly connected to their waists, which makes them look thick. As for the back width exercise, I think pull-ups should be effective, but there are barbell rowing in Bruce Lee's fitness program. I believe barbell rowing is better than pull-ups
Let's start with Bruce Lee's incomparable forearm, with strong lines. Needless to say, everyone knows that when Bruce Lee practiced Wing Chun, he practiced forearm. At that time, the exercise method was wrist rolling. Bruce Lee insists on practicing forearm every day. He thinks his forearms are dense, so he must give them some stimulation every day to be strong. Pay attention to practicing forearms every day in various ways. After "The Green Hornet" was broadcast, Bruce Lee gained a great reputation, trained harder, revised some plans, increased the weight of equipment, reduced the number of times, and correspondingly added two groups of exercises in each exercise. Pay attention again, increase the weight and reduce the number of times, which shows that forearm exercise is also a normal exercise method. Increase the muscles of the forearm first, and then exercise density and quality! In Bruce Lee's fitness plan, grip strength exercise is written, and there are no specific items, so there are all kinds, so you can exercise by yourself.
Let's start with the abdominal muscles, the 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. Migo Uehara, manager of Black Belt magazine, recalled that Bruce Lee paid special attention to abdominal strength training. He said that without strong abdominal muscles, everything is "impossible". Linda said that Li practiced abdominal muscles to the point of "ecstasy"-sit-ups, Roman fitness chairs, hanging legs, hanging upside down ... Note that this is an ellipsis, and you can start any method you can think of to exercise your abdomen. Of course, there is Bruce Lee's most famous Raise the Flag. The number of abdominal muscle training in Bruce Lee is always hundreds or even thousands. Thousands of abdominal exercises! ! ! ! Here, I want to talk about Bruce Lee's upper arm, including deltoid, Brachial II and Brachial III. In the fourth picture, you can see that Bruce Lee's Brachial II and Brachial III have lines. It's incredible. I have tried many postures and found that I can only see lines at the moment when my second and third arms are lifted on the front side, looming, and even dumbbells weighing more than 40 kilograms will appear in my hands. Is it necessary to carry a weight of 40 kilograms in order to show people the lines of our second and third humerus? In fact, the lines of deltoid muscle are easier to practice, mainly standing posture recommendation, front flat lift and side flat lift. But I don't know how to practice in the second year and the third year. There is no training content about deltoid muscle in Bruce Lee's fitness plan, but I have seen Bruce Lee say that the best way to exercise deltoid muscle is standing, and I like this posture very much. Deltoid muscle is the fastest growing muscle in my fitness for half a year.
What should we say next, Dragon Leg? Leg technique is the core of Wushu. Wang Xiangzhai, the founder of Dachengquan, said: Strength comes from the feet, from the legs, dominates the waist and is formed between the fingers. In various martial arts events, the waist and legs are the main parts of boxing. Needless to say, leg strength also plays a key role in other technologies. Bruce Lee has been practicing squats since he started martial arts training. His squat weight reached 295 kilograms at the most, which is really commendable for a person weighing less than 70 kilograms. Even Mr Olympia Dorian Yates praised Bruce Lee's thighs as strong as steel, which was unbelievable. Bruce Lee can not only practice squats like the devil, but also practice leg lifting and leg flexion and extension like the devil. Wait a minute! ! ! Squat 295 kilograms? What's it like to carry 6 bags of cement or 3 bags of rice on your shoulders? Bruce Lee's legs are so thin when he squats 295kg. In Bangkok, the holy place of fighting, Thai boxers often kick tree trunks and even iron bars to exercise calf muscles and hardness. Bruce Lee absorbed these trainings into Jeet Kune Do, and the effect was very remarkable. Now everyone doesn't have to practice following. Let's all play with iron bars. It will never get thicker, and it is very powerful!
Another important thing is the aerobic exercise in Bruce Lee, which is very important. It is the eternal way to keep the best figure and endurance. 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. Fat people can't get rid of their fat bodies because they can't eat bitterness. ) Bruce Lee does aerobics after strength exercises. At that time, he used more plans to run 3 ~ 10 km in 5 ~ 45 minutes. Sometimes I run backwards; Sometimes I run on windy days; Sometimes he runs a kilometer, walks for a while, and then runs another kilometer. Sometimes he will ride a bike for 45 minutes until he is sweating all over. Another sport that Bruce Lee likes is skipping rope.
From the above, we can generally think that in order to shape Bruce Lee's figure, we need to exercise according to the normal fitness plan. When we exercise to a certain extent, assuming that we exercise to the first photo, we can no longer follow the normal exercise method. We can exercise selectively, and strengthen the exercise of chest, arms and abdomen to rapid and lasting endurance exercise, while the back still follows the normal exercise method and strengthens the combination of aerobic exercise and instrumental exercise. In addition, the combination of legs, squats and aerobics is to exercise strength and keep strong!
Bruce Lee's training in the early 1970s was an "instinctive" training. At that time, Li adopted the method of "two exercises and two breaks", but sometimes he changed his plan. Generally speaking, exercise for 3 ~ 6 groups at a time, each group is about 15 times. Li also has a unique "short-distance force method", such as bending his arm only 8 cm when doing bench press, then pushing it straight, and sometimes doing some isometric contraction exercises.
Although Bruce Lee's instinctive training plan and experience are really valuable, the existing records are pitiful, and most of the information and records are limited to the years before his death. Bruce Lee's superhuman talent is obvious. His physique can be envied by any bodybuilder. All his plans are aimed at improving muscle lines. These are Bruce Lee's fitness records and various legends circulating in his population. I hope these can help friends who like Bruce Lee develop into Bruce Lee's figure quickly. Personally, I think orientals are thinner, and Bruce Lee's figure suits us best. Attached here is Bruce Lee's fitness plan. Of course, Bruce Lee's fitness is definitely not just this plan. It can be said that Bruce Lee exercises every day, including Jeet Kune Do, fitness and sports. , and often modify the fitness plan. Therefore, becoming a Bruce Lee-style figure is by no means a plan, but an achievable determination. I just hope this article can help friends who like Bruce Lee.
Kick and practice running squats on Monday.
Leg lift
Squat jump
Leg flexion and extension
Stand with your legs bent and your heels raised.
Sit and lift your heels.
Bearing vertical jump
Kick an iron bar
On Tuesday, I practiced bike squats with my fists, knees, elbows, falls and hands.
Leg lift
Squat jump
Leg flexion and extension
Leg bending sit-ups
Lift your legs.
hoist a flag
Pulley pull down
Barbell rowing barbell bending
Dumbbell bend
Triceps depressor
Grip strength exercise
Kick and practice running and squatting on Wednesday.
Leg lift
Squat jump
Leg flexion and extension
Stand with your legs bent and your heels raised.
Sit and lift your heels.
Bearing vertical jump
Kick an iron bar
On Thursday, boxing, knees, elbows, falls, exercise squatting on the bike.
Leg lift
Squat jump
Leg flexion and extension
Leg bending sit-ups
Lift your legs.
hoist a flag
Pulley pull down
Barbell rowing barbell bending
Dumbbell bend
Triceps depressor
Grip strength exercise
Kick and practice running squat on Friday.
Leg lift
Squat jump
Leg flexion and extension
Stand with your legs bent and your heels raised.
Sit and lift your heels.
Bearing vertical jump
Kick an iron bar
Saturday boxing, knees, elbows, wrestling, and squatting by bike.
Leg lift
Squat jump
Leg flexion and extension
Leg bending sit-ups
Lift your legs.
hoist a flag
Pulley pull down
Barbell rowing barbell bending
Dumbbell bend
Triceps depressor
Grip strength exercise
Kick and practice running squat on Sunday.
Leg lift
Squat jump
Leg flexion and extension
Stand with your legs bent and your heels raised.
Sit and lift your heels.
Bearing vertical jump
Kick an iron bar
Skill practice
Plus Bruce Lee's favorite barbell practice.
Barbell practice
In the training of Jeet Kune Do, Bruce Lee likes to use different instruments to exercise muscles and strength in different parts, because only comprehensive strength is a crucial factor for a boxer's success. You must move fast when training, and you must not let strength or weight affect the speed. In fact, explosive power is the perfect combination of strength and speed. Bruce Lee introduced three effective ways to practice barbell:
(1) Barbell arm bending exercise: Hold the barbell with both hands, and the forearm bends forward and upward quickly from the vertical position, then bends upward to the chest quickly after passing through the horizontal position, and then falls down to do it again. This action is of great benefit to the hook attack in boxing.
(2) Hard knee lifting: open your feet shoulder width, slightly bend your legs, hold the barbell around your waist with both hands, then slightly bend your arms, straighten your upper body and straighten your legs. At the same time, lift the barbell up with explosive force to make it shoulder-level, then put it down and do it again. This action is very useful for strengthening the grasping and holding skills in "hook-and-leak hand".
(3) Push back the neck: put the barbell behind the neck, with your feet shoulder width apart, and then push the barbell up with the strength of your knees and shoulders. Then step back and repeat the process. This exercise is mainly to strengthen the muscle strength of shoulder and trapezius muscle, because it is the power source of effective attack. It's long, but complete. Please be patient and have a look.