How to make muscles as hard as Bruce Lee? Please ask your sports coach for guidance. I want to train as hard as Bruce Lee. The speed of punching is fast and accurate!

Heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation between groups, more muscle training, eating protein after training, resting for 48 hours, rather light than false.

1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.

2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscles are saturated, "saturation" should be felt by yourself, and the degree criteria are: acid, swelling, numbness, firmness, fullness and swelling, and the muscle shape is obviously thick.

3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.

4. Slow speed: slowly lifting and then slowly lowering will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.

5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.

6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.

7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.

8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.

9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.

10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.

Seeing Xiaolong beat a group of villains with vigorous skill and his awesome muscles, do you want to have that figure?

I am a huge fan of Xiaolong. I also practiced martial arts and learned bodybuilding strength training. I am not too modest to say that my muscles make me proud, especially my six-pack abdominal muscles. Here, I share some of my experiences with you, and I hope you also have a strong body. I have provided equipment and hands-free training methods for each muscle training, which is convenient for everyone to practice anytime and anywhere.

First, understand two terms.

RM For example, if you 100 kg can only do three squats, then 100 kg is your 3RM weight. And so on.

SET is the number of groups.

For example, 5RM, 6SET means that you can do an action with a weight of only five times, a group of five times, and repeat six groups.

Where the muscle name is located, it is recommended to practice with your bare hands.

Squat at the thigh of quadriceps femoris (squat and stand up) 1-6RM 10 set of one-leg squats.

Lift heel calf muscle calf (negative barbell, constantly lifting toes) 20-25RM 4 sets of skipping rope.

Abdominal muscles are suspended from the abdomen to lift the legs (grab the horizontal bar by hand and lift the legs downward), and sit-ups are 20-25RM 4SET sit-ups (no load).

Pectoralis major and deltoid muscles are located on the upper shoulder of the arm. Push-ups (lying on the bench and lifting the barbell upwards) 10- 15RM 6 sets of push-ups (it is recommended to do them after the foot pads are high).

The biceps brachii bends the protruding muscles of the arm (holding a dumbbell and moving the arm around the elbow joint) 10- 15RM 6SET.

Forearm muscles Forearm wrist curler (holding dumbbells and moving around the wrist joints) Wrist curler (tying a rope in the middle of a wooden stick and a dumbbell at the other end, holding the stick with both hands and rolling up the dumbbell) 20-25RM 4SET Do push-ups with your fingers.

Matters needing attention

In a planned way, as before, it is useless to do a few push-ups in your spare time. If you want to build muscles, please make a detailed plan and exercise two or three times a week for about two hours each time according to this plan.

Rest, at least one day between exercises. Even if you practice every day, you should arrange to practice different muscle groups during two consecutive days of training.

More than three groups, load, pay attention to rest and nutrition. This is the only way to practice bodybuilding.

Fourth, after doing squats, make a knee ring and press your legs on the bed at ordinary times to protect your knees and avoid knee pain when you are old.

1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.

12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second local muscle training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.

13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of the load and the number of movements, but also on whether the muscles are directly pressured and stimulated. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't worry about ridicule in the gym.

Bruce Lee's fitness schedule is open.

Help you build your ideal body shape in three months.

Bruce Lee, a generation of international martial arts superstars, has no doubt about his position in film and television circles and martial arts circles, but most people only notice his superb fighting skills, ignoring that his superb moves are based on his strong physique.

In his films, he often plays the role of some bumpkins, and this image is also deeply rooted in the hearts of the people. But in reality, he studied philosophy in the United States and has a deep understanding of western sports theory. After continuous research, he even designed a fitness program that is helpful for fighting skills.

After painstaking data collection, we can now make public Mr. Bruce Lee's fitness schedule. People who like all kinds of fighting sports are of course suitable, while other readers who want to exercise muscle strength but don't want to develop their body muscles too much may wish to take this as a reference. Maybe this is the magic weapon for you to practice your ideal figure.

Bruce Lee's weekly fitness program

Monday, Tuesday, Wednesday, Thursday, Friday and Saturday

Abdominal muscle exercise

sit-up

Lift your legs.

Lift the leg