Bruce Lee had all the qualities and physique that a fighter should have. Thick neck, forearms, fingers, lats, and calf muscles.
Muscles specially prepared for fighting, so they are of very good quality, with strong explosive power and sufficient endurance. This is why Bruce Lee's muscles are not big. What general bodybuilding trains is absolute strength, which does not include endurance and explosive power, but only to increase muscle size. If you train endurance at the same time, the muscles will have obvious lines but small size. What fighting requires is not thick biceps, chest muscles, shoulder muscles, etc. There is an article below, you will understand after reading it.
Practicing martial arts without practicing kung fu will be in vain. Today's kung fu is mostly about actual combat and less and less about performance. Therefore, today's fighters pay more and more attention to physical strength training, how to deliver heavy kicks and punches that can weigh thousands of pounds in a confrontation. , this is smart and strict training in daily life! First of all, you should recognize the muscle groups of the main parts and strengthen them, and then increase the reserve strength, that is, the training of auxiliary muscle groups, but if you let your special combat muscles be equipped with Where is TNT? Let’s fill up the tank and take a look at our special battle plan!
Let's first take a look at a few strong animals. Tigers, bears, kangaroos, etc., they are all very strong animals, and the comparison results are consistent. They all have strong lower limbs, solid waists and thick necks. Of course, A very lethal fighter has the following characteristics: the legs, waist, neck, and forearms are quite developed! In other words, they are our special forces members. Well, let's see how we train them.
The first is the thigh. The thigh is the initiator of the main attack. For fighters, the bigger the absolute strength, the better. It is like a rocket launcher that supports every heavy blow we make. The best tool to train it is the squat. , some heavyweight boxing champions have squat scores of more than 1,000 pounds, and the squat is a must-practice event for the athletes used, which shows its importance. Its training should focus on increasing absolute strength and should not exceed six times. Use weights to practice. But this action is also very dangerous and can easily cause injury. It is best to have the protection of a weightlifting belt and fully warm up
The quadriceps are also the key muscles of the legs. They have a great driving force for the legs in fighting. The best training is the leg press, which is also best with six reps of weight!
Leg flexion and extension training is an exercise that can maximize the power of the leg hitting the swinging calf. It is one of Aziz's favorite leg exercises. He feels that he can maximize the potential of the quadriceps muscles.
So the thigh training plan is:
Squat 10 sets 1--6 times
Leg press 10 sets 1-6 times
Leg flexion and extension 10 groups 3--10 times
Involving action illustrations:
Barbell Squat
Leg press
Leg flexion and extension
Then there is our waist, which is the channel of power, transmitting the power of the thighs to the upper body. The waist itself should also have great strength, and its high frequency of use (such as side kicking, throwing) also places high demands on it. Moreover, the strong waist and abdomen are like a shield protecting one's internal organs. A good fighter's waist can be seen at a glance as a waist that has been tempered for many years. Look at Bruce Lee and Bo Qiu. Doesn't that one have a waist like a steel plate? As for the abdominal and waist strength training, the most painful and effective way is the deadlift. This action is also very easy to get injured. It involves the erector spinae, gluteus maximus, semitendinosus and semimembranosus. The movements used must be standard. The best test is to use the bent-leg deadlift.
Abdominal training is too common, such as sit-ups and hanging leg raises. These are conventional weapons for training. Today I want to recommend a special training method to you, which is the abdominal muscle wheel. Since there are no pictures, there are only detailed instructions. , fix the single end of a herringbone handle on the low pulley of the tensioner, put the double ends on the two handles of the abdominal muscle wheel, select the load, hold the handles with both hands, lie prone facing the tensioner, point your toes on the ground, and lift the torso away The ground, then exert force on the back muscles, roll the abdominal muscle wheel backward with straight arms, so that the body becomes an arch, slowly restore it and repeat.
Waist training plan:
Weight-bearing sit-ups 5 sets of 50--100 times
Load-bearing hangingLeg raise 5 sets 10--30 times
Abs wheel 5 groups 10--20 times
Deadlift 2 sets of 10 times
Involving action illustrations:
Weight-bearing sit-ups
Hanging leg press
Abs Wheel
Deadlift
If the quadriceps are the driving force of the legs, then it is not an exaggeration to say that the forearms are the catalyst for heavy punches. The forearms of a strong person are extremely strong. Someone said that holding Bruce Lee's forearms will It is as strong as holding a baseball bat, and the strong forearm is also the backbone of blocking, so it should not be underestimated. However, how to make the forearm as strong as a vise requires moderate weight and multiple times of strengthening. Barbell wrist curls are the best one,
Pay attention to the contraction or extension until the end of the contraction reaches the peak contraction. You can also use an underhand curl to hold the barbell with the palm down and reach the maximum limit when curling. There are also many training methods, such as turning the forearm with weight, etc. etc., all have very good effects.
Forearm training plan:
Forearm rotation with weight, 5 sets of 25 times
Reverse grip curls 5 sets of 25 times
Barbell wrist curls 5 sets of 25 times
Involving action illustrations:
Rotate the forearm with weight
Reverse grip curl
Overhand leg press< /span>
The last warrior is our neck. A thick neck can protect our nervous system and can also play a good role in shock absorption when being hit. The neck does not actively exert force, so strength is not very important. It is important. The muscle is the muscle, that is, it needs to be strong. The method is to press the head forward (back) with self-resistance, put both hands in front of the forehead, push the head back hard, and lean the head forward hard. When the chin touches the chest, stop for 2 seconds and restore Lean back. In the same way, you can practice the front, back, left, and right sides of the neck. You can also practice it with headstand, prone neck flexion and extension, and the effect is very good.
Neck training plan:
Self-resistance head forward (back) pressure 5 sets of 30--50 times
Prone neck flexion and extension 5 sets of 20-30 times
Headstand support 3 sets of 20 times
Involving action illustrations:
Self-resisting head front (back) pressure
prone neck flexion and extension
Headstand support
The above introduction is our main force. The following is our reserve force. When our main force is fighting bravely in the front, of course the strong support of our reserve force is also indispensable in the rear. Of course, this refers to our Calf and shoulder. If a boxer does not want to become a punching bag, he must keep moving. The calf must always be tense. When exerting force, the calf must have good elasticity so that the force can be exerted smoothly. The most important thing for the calf is endurance. The key to training is times, so we should keep it above 50 times. Calf raises are the best method. It must be kept at a heavy weight and high reps to be effective. Seated calf raises are also a good isolation training method
Calf training plan:
Weight-bearing calf raises 10 sets 50---exhaustion:
Seated calf raise 10 sets 50--exhaustion
Involving action illustrations:
Weight-bearing calf raise
Sitting calf raise
The shoulder is an important position for a boxer. Any movement of boxing depends on the shoulder. But not surprisingly, this requires you to train the shoulder like a loaf of bread. The shoulder is not the part that generates force. Flexibility is the most important, and the guard posture in confrontation is It is a long-term fist lift, and the process is also a test of shoulder endurance. Therefore, the shoulders should be trained like the calves. The best movement is lateral raises, preferably to failure, and barbell raises. It’s a good training method. It still requires more reps, not blocks.
Shoulder training plan:
Lateral raises 5 sets of 20--30 times
Barbell shoulder press 5 sets of 10--20 times
Involving action illustrations:
Side raise
Barbell shoulder press
Only by following the requirements and training smartly can you become an excellent boxer, instead of looking at people who are useless. If you see a guy in the boxing ring whose chest muscles, arms, and shoulders are swollen like bread, then maybe he is a moving sandbag. But If your opponent has thick thighs and waist, abdominal muscles like Roman armor, and a neck as thick as a rhinoceros, then you need to be careful. Understanding your opponent’s training can explain the problem better. If he can do squats like a jack, like above If he does sit-ups like a clockwork, then he must be a difficult guy. If he practices bench press vigorously, or looks at his biceps in the mirror, then if he is not putting on a show, he is a layman.
❋ Tags: