Kick on Monday, practice running, squatting, lifting, squatting, jumping, bending, stretching, bending, lifting, standing, lifting heels, sitting, lifting heels, jumping and kicking iron bars with load.
Boxing on Tuesday, knee, elbow, wrestling, tuck practice, cycling, squatting, leg lifting, squatting, jumping, leg bending, sit-ups and sit-ups.
Flag-raising pulley pull down barbell rowing barbell bending dumbbell bending triceps pressing grip strength exercise
Kicking Practice Running Squat Lift Leg Squat Jump Leg Bend Leg Stretch Lift Leg Stand Lift Leg Heel Sit Lift Leg Heel Load Vertical Jump Kick Iron Bar.
Boxing, Knee, Elbow, Wrestling and Embracing Practice Cycling Squat Lift Leg Squat Jump Bend Leg and Stretch Bend Leg Sit-ups Sit-ups Lift Legs.
Flag-raising pulley pull down barbell rowing barbell bending dumbbell bending triceps pressing grip strength exercise
On Friday, kick and practice running, squat, lift leg, squat, jump leg, bend leg, stretch leg, lift leg, stand still, lift heel, sit up, lift heel, load, jump and kick iron bar vertically.
Saturday boxing, knee, elbow, wrestling, knee-hugging, practicing cycling, squatting, lifting legs, squatting, jumping, bending and stretching legs, sitting up, lifting leg flags, pulling down barbells, rowing barbells, bending dumbbells, bending triceps and pressing grip strength.
Kicking practice on Sunday Running Squat Lifting Leg Squat Jumping Leg Flexion and Stretching Leg Bending Standing Lift Heel Sitting Lift Heel Load Vertical Jump Kicking 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.
Bruce Lee pays special attention to abdominal muscle 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! ! Bruce Lee's upper arm, including deltoid, Brachial II and Brachial III, can be seen in the fourth picture 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 to show people our second arm? However, I don't know how to practice the second and third arms. Bruce Lee's fitness program has no training content about deltoid muscle. 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.
Aerobic exercise is very important in Bruce Lee, which 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.