1 hit a heavy punch of 350 kg with its weight of 130 kg.
Hit 1600 Jin with two sticks.
With his trademark "step by step side kick", he put a 200-pound man in armor.
The strong man kicked out 20 meters and fell into the swimming pool.
The straight arm of 34kg barbell extends horizontally and holds the wire for 20 seconds after stretching.
Five 56kg barbells are lifted horizontally and tied for one minute.
6 Hold a 32kg dumbbell horizontally in front of you, then swing it backwards, and then lift it sideways to your shoulders for a few seconds.
Easily insert your finger into an unopened can of Coca-Cola.
Side kick a 45kg sandbag.
Kick the sack about 135 kg to the height of the first floor of the house.
Bruce Lee's Personal Fitness Secrets
A thirst for knowledge
Bruce Lee immediately subscribed to all the health and bodybuilding magazines he could find, including Mr. America and Mr. Bodybuilding and Strength by joe weider. He cut out the valuable parts of this magazine and put them in order. When he was in Los Angeles, he went to various bookstores to find bodybuilding magazines whenever he had time. He collected all kinds of books in strength training magazines from the beginning of this century to the 1960 s, and his desire for this knowledge was almost crazy. From then until/kloc-0 died in 973, Bruce Lee accumulated a large number of books on philosophy and martial arts, including about 400 books on fitness, sports training, nutrition and afternoon exercise. He studied them carefully, underlined the valuable parts and marked them in the blanks.
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 arranged a large proportion of strength training, as if to make up for lost time and change the past view of strength training. In fact, he benefited a lot from it and taught this plan to Karim Abdel-Jabbar, one of the students who came to the library for training most often. Jabbar once told the reporter of Muscle and Bodybuilding magazine: "Bruce asked me to do strength training in the summer of 1970." That's a plan three times a week, and most of the content is often practiced by Bruce. Although I could only do 12 times in each group at that time, it really worked! "
Bruce Lee's strength training is simply "crazy". According to Irushando's memory, in addition to strength training three times a week, Bruce Lee also infiltrated many similar exercises into his martial arts practice. He said, "When Bruce Lee is practicing martial arts, he often practices boxing with dumbbells in his hands. Every time he practices 12 groups, each group 100 times. He holds 65,438+0, 2,3,4, 5,6,7 and 65,438+00-pound dumbbells in his hand, taking six groups as' pyramid' increments, and then reducing the weight in turn. Li once asked me to practice with him once. Wow, my deltoid muscles and arms are so sour! " But that's not all. Bruce Lee will use dumbbells to "vent" the excess energy during the three-day strength training days and other non-load training hours. "He is the dumbbell." Linda said. He is never idle. When there is a boxing match on TV, he often imitates it while watching it. Even when reading, he holds a book in one hand and practices dumbbells in the other. It's incredible.
Extremely powerful forearm
Bruce Lee pays special attention to forearm training, strengthening grip strength and fist strength. His wife Linda said that he was almost "fascinated" by forearm exercises. As long as anyone adopts any new forearm exercise method, he must find a way to get it. He even asked his old friend Li Hongxin in San Francisco to make some grip exercisers for him. Li Hongxin said, "Xiaolong often designs sketches for me, and then asks me to complete them according to the requirements and specifications. Of course, I am not stupid. " He smiled and then said, "I know these instruments designed by Xiaolong are very effective for muscle training, so I often give him one and keep one at home to practice by myself." Bob Wall is another friend of Bruce Lee's. He also played roles in three films, such as The Raptor Crossing the River, enter the dragon and The Game of Death starring Bruce Lee. He said that Bruce Lee's powerful forearms played a prominent role in his kung fu. He said: "Bruce's forearm and body ratio is the largest I have ever seen." Not only is his forearm extremely developed, but he also has a pair of iron fists and ten steel fingers, which is really terrible. " Dorian Yates, a bodybuilder in Olympia, commented on Bruce Lee: "Every muscle in his body is so strong, and his strength is so terrible. He is an incredible person. " Bruce Lee's fist is very powerful. He once smashed a "pit" with a helmet made of steel, and this helmet actually withstood several times!
1965 When Bruce Lee played Kato, the second leading role in the CBS TV series The Green Hornet, he became good friends with the actor of The Green Hornet and Hollywood movie star Van Williams. They all have strong forearms, but they get them in different ways. Bruce Lee was obtained through purposeful training, and the latter was obtained through years of "riding bison" competitive performances and cross-country motorcycles. This man, who was 0.86 meters (6 feet 1 inch) tall and weighed 95 kilograms (2 10 pounds), was the only one who could wrestle with Bruce Lee at that time. Now that he thinks about these things, he is embarrassed to say, "He (Li) is incredible. We are not on the same level. I am in front of him. " Bruce Lee always wins the "arm-wrestling" competition.
According to Herb Jackson, Li joked that he would become "the world champion of this project". Taky kimura, another good friend of Li's, said that if you grab Li's forearm, it feels like you've grabbed "a solid baseball bat". Bruce Lee insists on practicing forearms every day. He believes that the forearm is dense and must be stimulated every day to be strong. Van Williams recalled, "Bruce always drove Linda and Brandon (Brandon Lee) to my house for the weekend. Even when he comes to my house, he never forgets to practice and always takes his gadgets with him. He never touches alcohol or cigarettes. He is a very good person who lives an honest and clean life. When I met them a month before his death, he looked fine. His body is as hard as a rock. " He said, "Bruce respects me very much. As long as we are together, the atmosphere will be lively. He often jokes. Once he put a sticker on the back window of my car, which said' Green Hornet protects this car' ". 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. Incredible power
Bruce Lee's strength and quality are excellent. According to Li Junjiu, known as the father of American Taekwondo, he played against Bruce Lee and was deeply conquered by Bruce Lee's martial arts and speed. He said, "Bruce Lee is really a genius. I have never seen such a strong man. He can do push-ups with one hand and one index finger, while I struggle with four fingers. " Bruce Lee's apprentice, Karim Abdel-Jabbar, a big basketball player with a height of 2.23 meters, recalled that Li was very powerful and capable. He is always very fast and moves as fast as a cat. Li also invented a method to exercise the lower abdominal muscles, which he called the "flag raising method". Joe Lewis was an advocate of American free fighting in the 1970s, and he used to learn from Bruce Lee. Joe recalled that according to Li's figure and weight, he had incredible strength. 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. But Irushando said it was more mysterious than this. He said that he had witnessed Li lift the 56kg barbell horizontally and stay there for one minute. Jesse Glover, Bruce Lee's first apprentice in the United States, also recalled that the master often did such an exercise: holding a dumbbell weighing 32kg horizontally, then holding it sideways to shoulder level for a few seconds. At this weight, it is difficult for ordinary people to lift the pendulum, let alone act.
Besides, Bruce Lee has many "small stunts", such as easily inserting his finger into an unopened can of Coca-Cola, or cracking a 45kg sandbag with a side kick. Welly Jay, a famous American jujitsu master, recalled that the last time he saw Bruce Lee was when Bruce Lee lived in Hollywood. "At that time, Li just moved his family from Carver City to Bell Airport in Los Angeles. In the yard of Bruce Lee's new home, there are two heavy sandbags, weighing about135kg. I could hardly move them, but Li said to me,' Hey, Willie, look!' Then, he flew, kicked it high, almost hit the ceiling, and then bounced it back. Bruce Lee's strength is unbelievable. "
Bruce Lee's stunt and his "inch fist". His "inch strength" can hit people who weigh more than 45 kilograms at a considerable distance. Kobayashi Hayward, the pan-American judo champion, once tasted this kind of boxing. Whenever he mentioned it, he said sadly, I really didn't expect Li's boxing to be so powerful. At that time, he hugged Li from behind, thinking that Li could not move. Unexpectedly, Li just twisted his body and hit back with one punch. Xiao Ben only felt that he flew for a while and then hit the wall and fell to the ground. It took him a long time to recover from the blow. When it comes to Li, Bruce Lee's contemporary martial arts masters all have a sense of fear, especially the speed of Bruce Lee. They * * * have the same feeling. They find that Bruce Lee is surprisingly fast, and they can detect the opponent's intentions in advance, even if they attack with their opponents at the same time, and Li Xian hits each other. Doug Palmer, another apprentice of Bruce Lee, commented on his master like this: "In his heyday, Bruce Lee ruled his own field like Michael Jordan and Muhammad Ali, not that others could not do it, but that he was really excellent."
The first step of Iron Man Bruce Lee's plan.
Although Bruce Lee has extraordinary qualities and talents, he still admires players with similar superior qualities. He once wrote: "Training can not only improve physical fitness, but also cultivate spirit and emotion. It requires a high degree of intelligence and talent to achieve perfection. " (Excerpted from Bruce Lee's posthumous work tao of jeet kune do) From the physiological point of view, powerful strength comes from the thickening of muscle fibers and the high perfection of nervous system. Bruce Lee's wife, Linda, said that Bruce Lee had a hobby of collecting pictures and information about bodybuilders, including Larry Scott, David Lei Bai and Arnold Schwarzenegger, the latter was unknown at that time. In the process of collection, Bruce Lee "cut" the training contents and plans suitable for these famous players and pasted them into a special notebook. Irushando recalled: "Every time Bruce went back to the martial arts school in China City, he would bring back a lot of bodybuilding magazines bought from outside, and then choose from them. After that, he said to me,' Dan, these three people say this is the best way to develop the clarity of muscle lines, which is absolutely wonderful.' Then he will experience it for himself. This is the state of Bruce Lee 1969, but how did he become interested in bodybuilding and strength training? One theory may be that he and Yan Jinghai were seriously influenced after they met in California. Yan Jinghai has many "backgrounds" and "relationships". Long-term training with famous bodybuilders Steve Reeves, Dick Qian Lan Ross, Jack Lalan and famous Japanese weightlifter and Olympic champion Tommy Kataoka has accumulated rich training methods. Shortly after Bruce Lee and Linda got married, they moved from Seattle to Oakland to live with the Yan Jinghai family, so Bruce Lee had the opportunity to practice with Yan Jinghai.
But George Tyne, the author of Bruce Lee Biography from new york, said that when Bruce Lee met Yan Jinghai in Hongkong a few years ago, he had strength training records and photos of bare upper body muscles. According to Tyne's information, Bruce Lee's sister Li Qiuyuan once took her boyfriend Robert Chen home. Chen is a strong bodybuilder. Although Bruce Lee will soon return to the United States, where he was born, he told Chen to arrange training with him when he returned to Hongkong. No matter who is the first bodybuilder in Bruce Lee, all biographers in Bruce Lee agree that Bruce Lee seldom did strength exercises before 1965, when he mainly practiced traditional China kungfu such as Wing Chun Boxing. Jesse Glover recalled that Bruce arrived in Seattle at the age of 18, and his training was just hitting the "imitation target" made of teak, some horizontal and parallel bars exercises, aerobic exercise and flexibility exercises. But before long, Bruce had some strength exercises, such as pulling a load pulley and "wrist turning" his forearm with a 30 kg dumbbell tied with a short stick rope. Glover also added that Bruce pays special attention to joint strength training, because he thinks that to exert strength, we must first make the joints strong and transmit the powerful power of generate when hitting the ball.
turning point
These seemingly simple but effective strength exercises, together with martial arts training, made Bruce Lee famous in the early 1960s. But it was not until 1964 that he was able to understand strength and other qualities more deeply, because he had been teaching martial arts in the "martial arts school" in San Francisco, and in the second half of 1964, he was involuntarily involved in a "big contest" that had a strong shock to his body and mind. Just as Bruce Lee was preparing to give a class to the students, the door was suddenly kicked open by a group of people, and several China martial arts masters came in. They were "representatives" of the local Chinese community. According to Linda, she happened to be there and was pregnant with their child, Brandon Lee, for eight months. These "representatives" walked up to Bruce Lee and gave him the last message: "Either stop spreading martial arts to non-Orientals or compete with us!"
"I will teach whoever wants to learn!" Bruce Lee replied: "I don't care about their skin color, as long as they are sincere, I will teach!" " At that time, Bruce's students included people from countries outside the United Nations, including people of different races and beliefs in the world. However, in China 1964, in the local Chinese Wushu Association, it is considered a betrayal to teach the secrets of China Wushu to westerners. The attitudes of both sides naturally triggered a "contest." Before the competition began, these China martial arts masters said that Li had better close this "museum", otherwise. ...
According to people who know Bruce Lee and have trained with him, Bruce Lee is famous for his popularity, and he has never been "challenged" or "fooled". He just put on gloves slowly to control his emotions. After a fierce fight, he beat the "Kung Fu Master" who was fighting with him away. Although Bruce Lee Kung Fu conquered the challenger, his physical energy consumption was very high in this competition. Linda recalled that Bruce was really tired. He believes that this "contest" should not last so long, because he is not "lethal" enough. He was really having a hard time. Through this struggle, Bruce Lee realized that the real "martial arts" is not only a move and a potential fist, but also must have superhuman physical fitness and strength. He took this as a starting point and has been trying to collect and practice since then, which is the turning point of Bruce Lee's understanding of strength practice.