Bruce Lee firmly believes that forearm training can enhance grip strength and punch strength. "He was a fanatic of forearm training," Linda recalled with a smile. "As long as someone introduces a new forearm training method, Xiaolong will definitely understand it."

Bruce Lee entrusted Li Hongxin, an old friend he met in San Francisco (they are not relatives), to make some forearm training equipment, which can add extra weight to the exercise. "He always sends me design drawings of these training equipment," Li Hongxin said. "I will make them according to his specifications." Bob Wall remembers that Bruce Lee put a lot of energy into forearm training to improve his strength and muscles. "Of all the people I have met, Bruce Lee has the strongest forearm in terms of body proportion," Wall said. "I mean, his forearm is very thick! He has very strong wrists and fingers-his arms are very special. "

In the arm-wrestling competition (two people stretch out their arms counterclockwise to overwhelm each other's wrists, and the most powerful one wins), Bruce Lee can beat all his opponents. Herb Jackson, a good friend of Bruce Lee who once made training equipment for Bruce Lee, said, "Bruce Lee intends to win the world championship in wrist wrestling."

Taky kimura is one of Bruce Lee's closest friends. She has served as a Zhen Fan Kung Fu teaching assistant in private classes in Seattle and Bruce Lee, Washington. He said: "If you hold Bruce Lee's forearm, it feels like holding a baseball bat." Bruce Lee is crazy about forearm training and exercises every day. "He said that the forearm muscles are very, very dense, so you must exercise every day to make it stronger," Dan Enosando recalled.

Like other parts of the body, Bruce Lee's forearm is very strong, and he can make a very destructive fist. Please pay attention to his strong forearm extensor! ) This chapter introduces Bruce Lee's favorite forearm training method and the correct practice method.

Forearm partial training

Wrist force stick

Wrist strength stick is one of the most famous forearm training instruments in Bruce Lee. Wrist strength stick is a round stick with a thick handle. The stick body is connected by a rope, and a few kilograms of heavy objects are hung at the other end of the rope. This is a very effective forearm training tool. For maximum effect, please hold the wrist stick firmly and put it in front of you. Knee up, turn the wrist, turn the wrist lever, and completely wrap the rope around the wrist lever. When winding, the wrist force bar should rotate upward and outward, and the elbow should not be bent, otherwise the training effect will be affected. Then turn the upper part of the wrist lever inward and put down the rope. Pay attention to the following principles when winding:

1. Keep your arms straight during training. Wrist joints should always be horizontal. When turning the wrist stick, the radian of hand movements should be lengthened as much as possible, and the wrist should also be rotated as much as possible. The rotation should be stable. The weight used should allow you to complete four laps, that is, two laps in each direction.

2. Gradually increase the weight in practice. Control weight and prevent excessive fatigue. When the wrist and forearm are tired, they can only rotate a little at a time. However, you should rotate the wrist bar as much as possible to achieve the maximum training effect.

There is also a wrist stick exercise method, standing on a tall box or chair with arms hanging in front of you. Hold the wrist stick and practice as above. In this way, your arm won't feel tired as quickly as when it is straight (the muscles will be affected in some different ways). This method is simpler, but it is equally effective. You can also practice in a standard way first and then practice in this way. You can also do these two exercises alternately. Wrist strength stick is the best exercise method to exercise wrist strength and forearm, and it must be included in the overall training plan. For many years, many extremely strong athletes have been using this practice method.

Finger push-ups

Finger push-ups are the best exercise for exercising fingers. Use the same posture as push-ups, but now support your body with your fingers. At the beginning, you must support your weight with all your fingers. When your finger strength increases, you will lose one finger-this will greatly increase your finger strength. Bruce Lee can do this exercise with only his forefinger and thumb-with only one hand!

Spring clip dumbbell

This special forearm training equipment was specially made by Bruce Lee's good friend and disciple Li Hongxin. Bruce Lee drew the design of this instrument on paper according to the exact specifications he needed, and then asked Li Hongxin (who is a professional metal manufacturer) to make it. This grip device is placed in Lei's office in varela, Bruce Lee, so that he can train his grip strength and forearm flexors whenever he has time. There is a bar above and a handle below, which can be raised to the position of the bar. Some barbell pieces can be placed at the lower end of the handle (the total weight can exceed 100 kg! ), so that Bruce Lee can gradually increase the resistance to the forearm. When practicing, make a fist and then relax. Every movement puts a load on your muscles. Bruce Lee's fist moves forward 8 to 20 times, and then moves backward 8 to 20 times.

Zotmann bend

According to Linda's memory, Bruce Lee often practiced Zotmann bending while studying in the office. Bruce Lee keeps a pair of dumbbells in his office. He will pick them up at any time to do Zotman bending and practice his forearm whenever he wants. The correct way is to keep your feet shoulder-width apart, hold a dumbbell in each hand, and hang down naturally (you can also use only one dumbbell and change hands once in each group). Bend the dumbbell to the left shoulder with the left hand, and keep the upper arm still during the action, so that the dumbbell can be lifted to the left shoulder through the right side of the body. After the elbow is completely bent, turn the wrist to make the palm down, then lower the dumbbell to the starting position and let the dumbbell move to the left of the body as far as possible (the left upper arm remains fixed). While the left wrist rotates and lowers the dumbbell, the right hand begins to bend the dumbbell (through the front of the body) to the right shoulder. While the right wrist rotates to put down the dumbbell, the left hand begins to bend upward again. Each dumbbell moves along an arc, with smooth and rhythmic movements.

The bending of Zotman, which is popular in modern times, is different from that of Bruce Lee. The specific method is: sit at the end of the stool, keep your back straight, raise dumbbells with your hands back, and hang your arms. Bend the dumbbell. When the dumbbell is about 15-20cm from the shoulder, stop bending the arm and squeeze the biceps. Hold the contraction for a moment, then turn the dumbbell upside down and bring the palm forward. Put down the dumbbell and overcome gravity when you put it down. When reaching the lowest position, turn the dumbbell back to the original reverse grip. Repeat the above actions.

Lift heavy objects with different fingers.

This exercise often needs one finger to complete, and it is the best exercise to enhance grip strength. Herman goellner, a famous German strongman, often uses different fingers to lift weights, so as to enhance the strength of his fingers and grasp more weights. There are many different forms of this kind of exercise, such as pull-ups, lifting barbells and dumbbells, etc.

Bruce Lee has great abdominal strength. He often said: "Boxing is one of the most important forms of fighting. In order to adapt to boxing, the abdomen must be able to withstand boxing. " To this end, he comprehensively arranged several exercises: doing "sit-ups" on a sloping board: as shown on the right, tying your feet, bending your knees, putting your hands behind your head, and raising your body in the direction of your feet, and so on until you feel abdominal fatigue. When you can do 100 times, you can put a dumbbell or barbell behind your neck and do sit-ups.

You can also sit on the edge of the bench and let the assistant hold your ankle tightly, so that the practitioner can fully stretch and bend his body. If you use the horizontal bar, you can also strengthen your abdominal muscles. That is, hang the lever with both hands, and then slowly lift the leg until it is lifted to a horizontal position. Keep your posture as long as possible, and try to surpass the last time at a time. Another way to strengthen your abdominal muscles is to lie on the floor with your back flush with the floor, and then slowly raise your head until you can see your feet. Raise your legs together, straighten them slowly, raise them as high as possible, then restore your legs and repeat them dozens of times until you are exhausted. If you have a weightlifting chair, you should also do the exercises shown in Figure 2 above. This kind of exercise is also good for strengthening the muscles of the back and waist. In order to strengthen your abdominal strength, you can also use a solid ball to let your assistant throw it at your abdomen and let the ball hit you before you catch it. If you do this exercise alone, you can use a heavier boxing bag instead of a solid ball, wave the boxing bag and stand on the bag to hit your body. When the abdomen is hit, it needs to be inflated outwards, and the muscles are tense. And the beating should be from light to heavy, so don't rush for success.

Of all the body parts that Bruce Lee practiced, his abdominal muscles were the most striking: rock-solid in contact, resistant to attack and sharp in edge. Bruce Lee believes that the abdomen is one of the most important muscle groups needed for fighting skills. Because in actual combat, every movement requires a certain degree of abdominal skills. Perhaps more importantly, the "abdomen" is similar to the shell, which can protect your ribs and obvious organs. Bruce Lee is a health nut and is recognized as a top boxer. He is always looking for new ways to get his body in the best condition, and he often uses new methods to achieve the best results. He felt that many of his soldiers lacked healthy bodies to sharpen their fighting skills. In his masterpiece Jeet Kune Do, he wrote: "Exercise is one of the most easily overlooked sports. Most of the time should be used to develop skills, and very little time should be used to develop skills used in competitions." "Bruce Lee always felt that if your abdomen is underdeveloped, you have no right to do any difficult martial arts," recalled Mito Uehara, manager of Black Belt magazine. Bruce Lee's wife Linda believes that her ex-husband is a "abdominal muscle training fan". He always does push-ups, Roman chair exercises, leg lifts and sit-ups. According to some training diaries of Bruce Lee, his abdominal training every day includes: twisting his waist four times, 90 times each time; Sit-ups 4 times, 20 times each time; Lift your legs 4 times, 20 times each time; Oblique twist 4 times, 50 times each time; Frogs kick four times, 50 times each time. Bruce Lee continued to study this method, adding some contents to sit-ups, side bends, leg lifts, down bends and back bends. Bending and twisting is a particularly difficult skill, which Bruce Lee used to exercise abdominal skills. After lying on the bench, he grabbed the auxiliary column with both hands and lifted himself up with only his shoulders. Then lock your knees straight and lift your lower back off the bench, so you can carry out leg lifting exercises. Bruce Lee's co-star Boloyan recalled that when his friend Bruce Lee did this exercise, he only put his shoulder blades on one end of the bench and let his suspended legs and torso leave the bench horizontally. "In this way, he can keep himself completely level in mid-air." Of course, Bruce Lee's washboard abdominal muscles are not only from abdominal training, but also an enthusiastic supporter of cardiovascular regulation. He often runs, skips rope and rides a stationary bicycle for training. Bruce Lee usually runs 2 to 6 miles, which takes about 15 to 45 minutes. According to Bruce Lee's friend and actor Bob Weil. Bruce Lee is an excellent 5-mile track and field athlete. He runs backwards, sprints a mile against the wind, walks a mile, runs a mile ... Bruce Lee can alternate running when riding a stationary bike for training. He can ride for 45 minutes (about 10 miles). Herb Jackson, a student in Bruce Lee, recalled another special method that Bruce Lee used to strengthen muscles. According to Jackson, Bruce Lee wears a sauna belt when riding a stationary bicycle for training. He firmly believes that this belt can concentrate abdominal muscles and help to lose weight. Bruce Lee is looking for another way to improve his abdominal skills: food. According to Linda, he began to take food seriously soon after he moved to America. He became interested in healthy food and high protein. "He ate milk powder, ice water, bananas, eggs, rapeseed oil, peanut powder and chocolate sorbet several times a day." Linda recalled that Bruce Lee's waistline ranged from 26 to 28 inches. He also drinks fruit juice made from his own vegetables and fruits, such as apples, celery and carrots. , through an electric mixer. Bruce Lee eats a small amount of vegetarian food and a lot of fruits and vegetables. In the following years, he was very good at using vitamin supplements and supplemented himself with appropriate vitamins every day.

Static training

The beauty of this exercise is that you only need to grab something (such as a spring clip or a tennis ball). Try to stick to 10 to 15 seconds. The only drawback of this exercise is that it is unattractive, because you can't measure your progress. But you can use a dynamometer. The advantage of dynamometer is that its pointer can stay at the highest scale that pressure can reach during practice. This is also one of Bruce Lee's favorite trainings.