Bruce Lee's Physical Exercise Method
neck
Open your feet naturally, put your fingers crossed behind your head, press your head forward smoothly, and apply appropriate resistance to your neck to prevent your hands from pressing your head down. Keep this? Stalemate? Posture 8~ 10 seconds or a little longer, and then relax. When you practice, you should hold your chest and abdomen, not bow your waist.
Put your right hand on the right side of your head, press your head to the left, and apply appropriate resistance to your neck to prevent your hand from pressing your head to the left. Keep this? Stalemate? Posture 8~ 10 seconds or a little longer, and then relax. Practice in another direction. When practicing, the upper body should stand upright and not lean to one side.
chest
Push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8~ 10 seconds or a little longer, and then relax.
Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8~ 10 seconds or a little longer, and then relax.
shoulder
Open the door, stand in the door frame, relax your arms, make a fist, and put your hands forward. Then his arms were separated to both sides, and he pressed the door frame with his fist, as if to open the door frame. The deltoid muscle is extremely tight. Keep this static posture for 8~ 10 seconds or a little longer, and then relax.
hard-working
Standing or sitting posture, hands akimbo, latissimus dorsi taut, open to both sides, keep this static posture for 8~ 10 seconds or a little longer, and then relax.
arm
Sit in front of the table, hold the lower edge of the table with both hands, and the upper arm forms a 90-degree angle with the forearm, as if to hold the table up. The biceps brachii is extremely tight. Keep this static posture for 8~ 10 seconds or a little longer, and then relax.
Stand up straight, with your arms hanging naturally at your sides, your fists clenched and relaxed, and your hands facing back. Raise your arms straight up to your back, and your upper body can lean forward slightly. Raise your arm until you can't lift it any more. Triceps brachii is very tight. Keep this static posture for 8~ 10 seconds or a little longer, and then relax.
Standing or sitting posture, arms drooping, fists clenched, hands facing back. Try to bend your wrist and tighten your forearm muscles. Hold this static posture for 8~ 10 seconds or a little longer. Then relax.
abdomen
Lie on your back, with your ankles fixed, with your upper body sitting up. The angle between your upper body and lower limbs is greater than 90 degrees, and your rectus abdominis is extremely tight. Keep this static posture for 8~ 10 seconds or a little longer, and then relax.
Lie on your back with your lower limbs and upper body tilted at the same time? v？ Glyph, the rectus abdominis is extremely tight, keep this static posture for 8~ 10 seconds or a little longer, and then relax.
leg
Half squat, keep your thighs horizontal, keep your upper body perpendicular to the ground as far as possible, cross your arms on your chest, and keep your quadriceps extremely tight. Hold this position for 8~ 10 seconds or a little longer, and then relax.
Sitting posture: point your toes to the ground, raise your heels as high as possible, and the triceps of your calf are extremely tight. Hold this position for 8~ 10 seconds or a little longer, and then relax.
Bruce Lee's daily exercise
1. Sit-ups
The goal of Bruce Lee's sit-ups is to exercise upper abdominal muscles and intercostal muscles. He firmly believes that to achieve the maximum effect of abdominal exercise, a considerable number of repetitions (each group 15 to 20) must be completed. When doing sit-ups, you need a special ramp or supine board. Sit-ups, feet fixed under the end belt, knees slightly bent, upper body bent, chest tightly pressed against knees. Keep this fully contracted posture 1 or 2 seconds, then slowly lower your upper body and return to the starting posture. Bruce Lee will also put his hand behind his head and do turn-ups with his left elbow touching his right knee. Next time, he will touch his left knee with his right elbow. Bruce Lee thinks that twist sit-ups are more effective than ordinary sit-ups.
Lift your legs.
When exercising abdominal muscles, Bruce Lee likes the effect of leg lifts very much. Lie on your back on a flat stool and hold a vertical stand (a support for placing barbells). Lift your legs, about 18 inch (about 46 cm) above the horizontal line, then put them down under the control of your muscles and return to the starting position. (When doing exercises on the bench, Bruce Lee can get his legs off the ground from the beginning, which means that he moves a lot when he puts his legs off. ) Repeat this exercise as often as possible. Bruce Lee will also hang on the pull-up bar to do leg lifting exercises, straighten his legs, then lift them at a 90-degree angle with his body, put them down and return to the starting position. In addition, Bruce Lee sometimes crossed his legs back and forth during the last practice.
turn around
This exercise can take a sitting position or a standing position, but Bruce Lee's first choice is the latter. He thinks that standing and turning have a wider range of motion. Bruce Lee exercises the external oblique muscles (located on both sides of the waist) by turning around, and builds a firm waist. When doing this exercise, stand up straight with your legs straight, feet shoulder-width apart. Hold a long stick or a light stick in your hand, put it behind your shoulders and neck, and bend down as much as possible while keeping comfortable. From this position, turn your waist (keep your hips still) and try to let the left end of the long stick touch your right foot. Then stand up straight immediately and repeat this action again, this time touching your left foot with the right end of the long stick. Bruce Lee thinks it should be repeated at least 50 times.
Frog kick
This exercise was introduced in Chapter 2. Frog kicks. It's said to be John? Siegel invented it. /kloc-worked in York barbell club in York county, Pennsylvania in the 0' s and 960' s, claiming? Frog kicking can improve the strength and shape of the waist while consuming excess fat in the lower abdomen? . The action of this movement is very simple, hanging on the pull-up bar, lifting your knees and touching your chest. Repeat 15 to 20 times. Very simple and effective, it is said to be very helpful in treating waist injuries.
Step 5 bend your body sideways
Like standing and turning, lateral bending can exercise the external oblique muscle. Keep your feet a wide distance apart, put your hands on your sides, and one of them holds a dumbbell. Keep your knees straight and bend your upper body to the side holding the bell until the dumbbell reaches the height of your knees. Then slowly restore the upright posture, and the upper body can tilt slightly to the other side beyond the vertical line of the body. Keep your elbows and knees straight during exercise. Repeat 2 ~ 4 groups on one side, each group 15 ~ 20 times, change the dumbbell to the other hand and repeat the same action. Bruce Lee believed that you should exhale when bending over and inhale when standing upright.
Skills and key points of abdominal training
1. Move quickly, but concentrate.
When you can't do large-scale exercise, continue to do small-scale exercise. Burning? Energy makes abdominal muscles more developed and lines clear.
3. It is very effective to maintain abdominal muscle tension (such as static contraction) for a period of time before each training.
4. The number and frequency of abdominal muscle training's groups do not need to be more than other muscle training times. Abdominal muscle training doesn't lose fat. Only scientific nutrition and minimum rest interval training can help you lose fat.
Bruce Lee warned his disciples that it was wrong to regard abdominal muscle training as a means of reducing fat. It can't achieve this goal. Abdominal muscle training can only exercise muscles. If you want to lose accumulated fat, you must pay strict attention to your nutritional habits and do running exercises.
Bruce Lee's Character Evaluation
Bruce Lee always thinks that he still has a long way to go, and he has more things to do. For China people, what they want to show the world is just the beginning. He is proud that he is from China, and he hopes to show the world a part of China culture through movies. (Comments by Bruce Lee's wife Linda)
Mang Huang, a contemporary poet, wrote in "In Memory of Bruce Lee": The children in the pear garden chanted youth and crossed the ocean, but they were impartial and true. Sweep the sick man's keel and sing it 10 thousand times to call the police.
Without Bruce Lee, there would be no me (Jackie Chan commented). Bruce Lee is my role model (Jet Li comments).
Bruce Lee is my idol. He starred in the first movie I saw in the cinema when I was a child. After watching several films starring him in succession, I decided to be a martial artist or an actor. Now everything I struggle for is because of him. He is a special case in the history of Hong Kong movies, one in a million. He is skilled in martial arts and has the right time and the right place. To me, he is not only a martial artist, but also a creative person. His idea of martial arts is different from that of any previous school, always different from others, and many places are historic. And his eyes. Think about it. Before him, Kung Fu was unknown in other places except the local market. But Bruce Lee made China Kung Fu and Kung Fu movies popular all over the world. He was the first person to see the future development trend of Kung Fu and a real pioneer. (Stephen Chow evaluation)
Bruce Lee's appearance broke the falsehood of previous kung fu action movies and the flagging of Hong Kong's star temperament, which initiated the Chinese to March into Hollywood, let westerners know and learn from China's kung fu, and made action movies one of the mainstream movies in Hong Kong. Many movie celebrities in the world have commented on Bruce Lee in this way. His films are clear about love and hate, full of patriotic feelings, and show the world a part of China culture through films. He is called? A genius in contemporary China martial arts and film history? 、? The most effective person to promote China Wushu. ? Americans praised him as? Forbidden Kingdom? The Japanese call him? The saint of martial arts? . Although Bruce Lee has been dead for a long time, he is still synonymous with Kung Fu. His talent, his integrity and his brilliance have all become unrepeatable myths. One of the most important elements in Bruce Lee's films is the martial arts of Bruce Lee and Bruce Lee, which only he can do in the world. He can do unimaginable actions without computer special effects. Rickson gracie, the God of Jiu Jitsu in Brazil, thinks that Bruce Lee, Ali and Tai Sen are the three greatest fighters in the history of fighting. (Sina.com evaluation)
Bruce Lee has made great contributions to the development of modern martial arts and film performing arts. His kung fu films are popular overseas, and China's kung fu is famous all over the world. A new word appears in many foreign language dictionaries and dictionaries:? Kung fu? Kung Fu. In the eyes of many foreigners, Kung Fu is China Wushu, and Bruce Lee has become the incarnation of Kung Fu. Few eastern martial artists can break through the national and racial fields like Bruce Lee, and their prestige has not diminished all over the world after their death. What has changed with the appearance of Bruce Lee? China? In the eyes of foreigners? Bald head, long braid, national flag suit? Many westerners regard China people as martial arts masters, making westerners think that people in China know kung fu, and even go to China to learn martial arts. (Netease evaluation)
Bruce Lee's martial arts concept is very practical, and his goal is to win in actual combat. 1969 He said that his martial arts route is pragmatic street fighting, and all moves can be used by him. Therefore, he will even use some hooliganism, and it is not because he has no choice. It is also impolite to attack first when the other party is talking. Realistic performance, including crawling manner, is as quiet as a virgin and as alert as a rabbit. This is necessary for a real-life Mushatokoro, far from the swaggering and defenseless appearance of the characters in other movies.
Bruce Lee was selected by Time magazine after his death? 265438+20 idols of the 20th century? Bruce Lee is one of them, which has an extraordinary influence on the world film industry. Without him, there would be no martial arts stars like Jackie Chan and Jet Li. Without him, Hong Kong and Taiwan's action movies still stayed in the region, and his early death left a legendary legacy for fans. Fans all over the world are crazy about Bruce Lee's unique dexterity in movies. His fist layout became the object of imitation in later action movies. No one can turn violent actions into beautiful melodies like Bruce Lee. In the eyes of young people, Yi Long's life is short, and he is ahead of his time. He created an immortal oriental legend with his 33-year-old and four and a half films. (Phoenix Network Evaluation),
Bruce Lee, the young man, is really incomparable. I kicked four boards with a jump kick, and a few days later he dropped four boards out of thin air and kicked them with a side kick. I can't believe it's true. Whoever gets punched by him will definitely pass out. ? (Jhoon Rhee, the father of American Taekwondo)
Bruce Lee's Wushu concept is ahead of us 100 years. (American jujitsu master Willie? Jay commented)
Bruce Lee was a great man. He is the most outstanding person in that field. I hope to meet him, because I really like his martial arts. He is ahead of the times. (Muhammad? Ali evaluation)
Bruce Lee is knowledgeable, and his martial arts is the best in the world. He has practiced martial arts all his life, and no one can match him. (Seven-time world karate champion Chuck? Norris evaluation)
His attack speed is twice as fast as the average person, and his boxing, footwork and kicking are really superior. If the boxer is king, Xiaolong is the king of kings. He is the most outstanding top player of that era. (Jenny, the father of American judo? Lebel evaluation)
Praise Bruce Lee's Jeet Kune Do? His boxing is simply amazing. (Ed, the father of American karate? Kappa evaluation)
Bruce Lee's forearm is extremely developed. What is terrible is that he has a pair of iron fists and ten steel fingers. (American world karate champion Bob? Wall assessment)
Bruce Lee every muscle is so strong, and the strength is so terrible. He is an incredible man. (American Olympia bodybuilder Dorian? Yates evaluation)
Bruce Lee is his teacher, and Bruce Lee is a strange person. (American karate champion Chuk? Norris evaluation)
Bruce Lee is the best teacher, and his level of philosophy and martial arts is unparalleled in the world. Joe, the 10th champion of free fighting and the originator of American free fighting? Lewis evaluation)
Bruce Lee is a martial arts fan. Apart from half his talent, his success is due to his hard work. He really works hard. The speed, accuracy and strength of his punches are enough to impress him in the Wulin. Besides, his knowledge and proficiency in various martial arts instruments can be called an expert, but no one can match him. (American karate champion Lewis? Deere assessment)
Yan Jinghai, a China martial arts leader in the United States and a registered disciple of Bruce Lee, said? I wish I could get Bruce Lee's advice at 2 1, but I'm 20 years older than Bruce Lee. Although you learn late, it is better than not learning well. When Xiaolong lived in Auckland, we trained together almost every day. He always takes pains to explain to me any problems I have. I will write down the valuable points as a guide for personal practice and guidance for students in the future? .
Former American boxing champion Mike? Tai Sen: Bruce Lee had a great philosophy of life, which convinced me deeply. Bruce Lee is a great martial artist. When he gave you a lot of harm that you couldn't bear, you were beaten away. When I am injured, some of the injuries may be lifelong. Speaking of Bruce Lee, what impressed me most was his philosophy.
MMA champion BAS RUTTEN said: I think Bruce Lee is a kind of spiritual support for many people who still take part in fighting competitions. He was indeed a pioneer of MMA, and we saw him use the cross in the movie enter the dragon. He is very open-minded. It turned out that he never believed that the leg method above the waist could work, but when Chuck Norris kicked his head with his leg, he said, I will also use high feet from now on, because high feet are useful. ? This shows that Bruce Lee is a great fighter. He constantly improved his fighting skills to make them better and better. ?
Martial artist and Philippine stick king Ilushandu:? When I am 40 years old, I may create a new kind of boxing for myself. However, because of fate, I got to know Bruce Lee, and what he did easily ruined everything for me. I was depressed at that time and prepared to study under his door all my life. What impressed me most about Xiaolong was not only his extraordinary physical strength and martial arts, but his extensive knowledge, whether about life or martial arts. ?
US Marine Corps instructor Paul? Werneck said? If you have practiced martial arts and seen Bruce Lee's works, such as tao of jeet kune do, you will find that his fighting concept is far beyond his time. Every piece of information he mastered, every criticism of traditional kung fu and every fighting principle he advocated are applicable to today's fighting. ?