All the training menus are reproduced in the blog of Pingchang Xin 12 17. = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = In the next six-week training plan, four days of strength training will be arranged every week, with three days off. On Monday, the number of action groups in the chest and triceps training area was 4 12, 10, 10, 8 flat barbell pressure 4 8, 10, 12 flat barbell pressure 4 6, 8, 8. The number of action groups in 65438 leg training area is 4 6, 10, 12, 12, 4 8, 10, 10, 12, 4 8,/kloc-0. 0, 18 neck and front shoulder barbell push-ups 4 6, 8 10, 12 dumbbell push 4 6, 8 10, 12 wide-handed upright rowing 4 8, 8 12,/kloc-2. 5 dumbbell side lift 3 25 kneeling position rope belly roll 3 15, 15, 20 from both ends, 3 exhaustion, 5 action groups of back, biceps brachii and forearm training parts, back hard pull 4 8, 10, 12 bending barbell and row 4 6, 8,. Kloc-0/2, 6544 8 10 dumbbell priest stool lifting 48, 10, 10, 12 instrument bending 3 8, 10, 10 forearm barbell wrist bending 38. Long distance marathon training is harmful to your health. This training menu is of great practical value. You can choose your own weight. = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = Li Kejian University Bruce Lee Training Program has a weight of 395 lbs. 10 supine arm flexion and extension 464 pounds. 6 Tilt the dumbbell upward and bend it by 435 pounds. 6 isolation concentrated bending 435 pounds. Six weight-bearing push-ups, 370-80 pounds. 10 barbell bends 370-80 lbs. 8-wrist dumbbell twist 4 16 lbs. Exhaustive reverse grip barbell bending 466. Wrist bending 4 10lb exhaustive sit-ups 5 unarmed 12 heel lifting 5 unarmed 201968 65438+1October 18 noon1kloc-0/:00-/ Cross abdomen 5 groups; 5 groups of supine leg lifts 5 groups of skipping boxing training: light sandbags -3 groups of left and right straight punches, heavy sandbags -3 groups of heavy punches 3: 20pm Strength training: 2 groups of one-leg squats, forearm wrist training, squat training: Wing Chun boxing skills training after running and warming up at 3: 45pm-5: 30pm: 1968 19 noon. : 00 noon 65448 abdominal muscle training: Five groups of sit-ups, five groups of cross-belly rolling, five groups of sit-ups and leg lifting strength training: forearm wrist strength training, squat training, one-leg squat, two groups of leg flexibility stretching, various leg exercises: straight leg method, side kick, arc leg method, boxing: 500 boxing exercises * *1000 boxing practice on the same day. Summary: From these training menus, it is not difficult to see that Bruce Lee and Bruce Lee are one of the important tasks that affect the reform of bodybuilding industry. His clear muscle lines and granite-like muscles have changed the bodybuilding industry that originally only pursued waist. He persisted in this kind of training for at least six years. After six years of hard training, he created the world of kung fu with one punch and shocked the film world with one foot. = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = Starting from 60 kg, complete 5-6 explosive movements, and then add 5 kg. It doesn't matter if you can't finish it five times at the limit, but you must adopt explosive recommendation. After reaching the limit, I will lose 20% weight and complete four groups of 80kg explosive bench presses, five times in each group, with four groups of 30kg barbells in the middle, 20 in each group. In this way, combining overweight and light load movements, the impulse of nerve release is definitely different when the weight is different. When the weight is large, the degree of nerve mobilization is much higher than that when the weight is light, and it will last for a while, and the central nervous system will mobilize more muscle fibers to complete the action. Using this kind of nerve excitement for speed training can maximize explosive power. If I feel full of energy after completing the routine training that day, I will supplement two groups of 60 kg exhaustive bench press training, and each group is exhausted for countless times. After bench press, I will complete 4-5 sets of squat training, and also adopt incremental pyramid training method, from 80 kg to 120 kg, and I can practice sprint running between squats to develop explosive power. After the training of large muscle groups, I will train small muscle groups and use my weight. For example, after heavy training, I will lift four groups of dumbbells of 20-25kg, with the weight of each group 10- 15. Then four groups of freehand pull-ups, each group 12- 15, four groups of parallel bars arm flexion and extension, each group of 20. When you finish these exercises, you still have to make sure that your movements are fast and you can use your strength if necessary. Master summary: It is not difficult to see that the muscle training of the fighting class is mainly based on the fast training mode. = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = 1 Finger strength exercise: one arm, one hand, two fingers, six push-ups, and five groups of left and right hands mainly strengthen the compressive strength and explosive force of thumb and forefinger, because one arm and one hand can also improve the balance and control ability of the body. Note that you should apply a hot towel to your fingers for a period of time after training. Your fingers are weak after training. Heating can soften the bones and joints of fingers, increase blood circulation, and make them relax and recover enough. 2. Wrist strength training: Each group did 15 wrist push-ups and completed 7 groups in 10 minutes. This training can enhance the thickness and toughness of the wrist, which is very helpful for the power of straight boxing. 3. Arm strength training: 50 kg bench press, 40 in each group, completed in 10 group, 15 minutes, and then hit the sandbag with the maximum explosive force of 400 times. 4. Neck training: Three groups of neck iron bridges (the top of the head and the feet touch the bottom at three o'clock and move back and forth in the shape of an arch bridge), each group lasts for one minute. This kind of training can strengthen the connection between head and neck and trunk, increase the strength of neck and promote the blood circulation of head and neck. Abdominal training: Do sit-ups with neck weight 10 kg dumbbells, 20 in each group, and complete 5 groups of 6-leg training: each group 100 kg rapid squat, and complete 10 group within 20 minutes. 7. Leg control training: Side kick controls the left and right legs of each group for 2 minutes. This kind of training can strengthen the muscles of waist, legs, buttocks and buttocks at the same time. Confrontation training: simulated actual combat with Thai boxers for 20 minutes, (mainly training elbow and knee attack and defense techniques to enhance elbow and knee lethality) simulated actual combat with boxers for 20 minutes (mainly training the consistency of combination boxing, the fluency of force, and the dodge protection of upper body). Practice wrestling with wrestlers for 30 minutes (mainly to control the center of gravity, develop waist strength and overall strength of limbs). Weekly high-intensity physical training: 1 slope training: the slope is 200 meters long and the slope is 60 degrees. Uphill sprint (10 group) and downhill sprint (10 group) can train the explosive power of legs and feet. 2 rope climbing training: grab the rope with both hands, volley the body by arm strength, and don't touch the rope with your feet and other parts of your body. To climb the height of 20 meters (5 groups) in 30 seconds, this exercise can enhance the overall strength of the body and is also very helpful for the strength training of wrists and forearms. 3. Anti-leapfrog walking training: each group 1000m. 1 group. Pay attention to the soft membrane to protect the neck during training, otherwise long-term training will compress the cervical nerves. 4. Stair climbing training: 7 groups of jogging and 3 groups of 30-story sprint. (* * * Ten groups) Develop the endurance and explosiveness of leg muscles Summary: Song Yue is nicknamed Kung Fu Kid, and his training intensity is ridiculously high, which is not the level that ordinary people can complete. It is recommended to execute this training menu. = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = =
Squat behind your neck.
Warm-up: 8 groups, gradually increased from 60 to 160kg.
Formal group: gradually increased from 160 to 280kg, and the number of times in each group decreased from 6 to 2.
Marius uses Olympic squats, belts and bandages (knees).
Leg bending (double-headed thigh)
6 groups, 20 times each.
Leg flexion and extension (four legs)
6 groups, 20 times each.
Pulley pull down
6 groups, each group 15 times.
pull-up
6 groups, each group 10 times.
Cervical posterior pull-down
Four groups, each group 15 times.
Barbell row
Four groups, each group 15 times.
Abdominal muscles: 6 groups, 30 times in each group.
Use actions (hanging legs, various sit-ups)
In the afternoon training (19.00), we used strong men's competition equipment.
Handling sandbags (back 130kg)
3 times, each time170m.
Conan turntable -290kg
3 times 2.5 laps
Rotating tire
Three groups, each group turns ten times.
Tuesday
Morning gym (9.00)
Squat forward
Increase to 250 kg
Leg training
6 groups, each group 15 times.
Standing push
Warm-up-Group 7 increased from 60 to 100kg.
Formal group-Group 6 gradually gained weight 1 10, 120, 130,140kg, 5-4 times in each group.
Hard inquiry (a way of credit inquiry)
Warm-up group-6 times 200 kg
Formal group-increased to 300 kg
Good morning action
8 groups 100KG
Afternoon training (19.00)
Walking with load
300kg 3 times15m
Use equipment to recommend standing posture during the competition.
Three groups 10 times, using 120kg.
Horizontal lifting
Hold it for 30 seconds with a 40 kg weight.
Wednesday
Morning gym (9.00)
Bench press
Warm-up group-join 180kg ***8 group.
Formal group-from 150kg to 220kg, the number of times decreased from 8 to 2.
The bending and extension of barbell arm increased to 80kg.
French recommendation
Afternoon (19.00)
Same as Monday, plus climbing stairs with load.
Master's summary: Although his muscle lines are not perfect, he is not boasting about his strength. His training load must be adjusted before it can be implemented. After all, you are not the first Hercules in the world. = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = oatmeal/kloc-0 At noon, a green vegetable, a shredded carrot, a sparerib, seaweed soup, steamed bread, two fruits after meals: eating bananas 1 lunch break after meals: 2: 30 pm, a chocolate bar to provide heat for training; Afternoon training dinner: 5: 30 pm, eggs. A portion of rice and fruit after a meal: an apple half an hour after a meal. Summary: The intensity of training is very important, the control of training volume is very important, and the rest and diet of training are more important. The premise of training is good health and the consumption of nutrients should be supplemented.
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