The picture shows the Beijing Wushu Team of that year, front row from left Wu Bin (coach), Fan Baoyun (team leader), Li Junfeng (coach); back row Jet Li, second from right
Muscle Net Tips: This fitness plan is suitable for routine competitive athletes to learn, and other bodybuilding enthusiasts can use it as a reference.
Also talk about Jet Li’s Kung Fu
Text/Weng Wenbin
"Shaolin Temple" made Jet Li, an athlete of the Beijing Wushu Team at that time, an instant hit and gradually became a dazzling martial arts superstar. Regarding Jet Li, the author has heard discussions from some martial arts friends and netizens: "Is Jet Li a martial arts master?" "Does Jet Li have real kung fu?" "Can he beat Bruce Lee, Liu Hailong, and Tyson?" Regarding his kung fu. , some people say that they are martial arts masters, and some people say that they are "fancy fists and embroidered legs, but they are of no use". So, does Jet Li have real kung fu and can he be considered a master of martial arts? Just when the author was also wondering about this, I saw an interesting post on the Internet about "Jet Li's Golden Training Plan", from which we may be able to find what we want. Answer.
Jet Li’s Golden Training Plan
Jet Li believes that fitness should never be limited to a few specific items. It is definitely not just walking into the gym that is called fitness. This is an extremely ignorant understanding. He used himself as an example. He has never been to a gym, but his physical fitness exceeds that of most bodybuilders. He can run 100 meters in 12 seconds, rides a mountain bike for outings all day long, and once climbed an 80-story building on foot. In addition to his good aerobic ability, he also has excellent strength.color. He can squat 200 kilograms and bench press 100 kilograms. For a person who is now in his 40s, these sports results are quite good.
Jet Li can maintain good athletic ability not by resting on his laurels. He has a simple yet effective fitness program. His training program is informal but absolutely practical. First is running. He believes that running is the simplest and most effective way of fitness. "A person who does not practice running cannot be called a fitness person at all." He has a busy work schedule, so the time, distance, and place of running are not fixed, but whenever possible, he runs at least 5 kilometers every day.
As a kung fu movie star, martial arts related training is naturally indispensable. Horse stance is basic skill training. Jet Li practices martial arts routines, which place the most emphasis on basic skills. When he was young, he could press four 15-kilogram barbell plates on his thighs to practice squatting. If he did not bear weight, he could squat for several hours. He admired this exercise so much that whenever possible, he would set aside some time every day to sit in a standard horse stance with a flat plate on his thighs and a barbell stacked on top. He said: "The feeling of horse riding is really good. It can completely calm my mood and even feel the blood circulation in my whole body."
Leg presses, splits, and kicks are Jet Li's must-do exercises every day. They have no requirements on venue or time. Jet Li does these moves he calls "stretching" every chance he gets, and he thinks it's the best way to use your spare time, as long as you don't feel uncomfortable doing them in public.
Jet Li has a squat rack, a bench press rack and a pair of barbells at home. When he is at home, he will do 8-12 sets of squats and 6-8 sets of bench presses. But for a busy man like him, who often travels for work, that's when he resorts to alternative methods. He does high-rep push-ups instead of bench presses. Squats are more troublesome. For someone like him who can squat for hours, squats without weight have almost no effect. His solution to this was the one-leg squat. In addition to the number of times his single-leg squats far exceed those of ordinary people, the difficulty is also greatly increased. He would jump as he stood up, or stay still for several minutes at any point during the movement. Sometimes he does it blindfolded, which he thinks is also good for his balance. Otherwise, he does sit-ups every day. His secret to developing speed and explosiveness is playing badminton. He plays badminton three times a week, one hour each time.
Jet Li has a fitness plan that he considers to be ideal, which he calls the "gold plan." Unfortunately, he is in the entertainment industry and has an irregular life, making it difficult to strictly implement this plan. But he said that after he quits the entertainment industry in the future, he must strictly implement this "golden plan".
GoldPlan:
Monday
1. Run 6-8 kilometers; 2. Sit-ups 300 times; 3. Bear 60 kilograms of weight on horseback for 15 minutes (complete in multiple groups, each group to exhaustion); 4. Leg press, splits, and kicks Legs for 10 minutes; 5. Squats for 8-12 groups.
Tuesday
1. Run 6-8 kilometers; 2. Sit-ups 300 times; 3. Bear 60 kilograms of weight on horseback for 15 minutes (complete in multiple groups, each group to exhaustion); 4. Leg press, splits, and kicks 10 minutes for legs; 5. 3-4 hours of outing by bicycle.
Wednesday
1. Run 6-8 kilometers; 2. Sit-ups 300 times; 3. Bear 60 kilograms of weight on horseback for 15 minutes (complete in multiple groups, each group to exhaustion); 4. Leg press, splits, and kicks Legs for 10 minutes; 5. Bench press for 6-8 groups.
Thursday
1. Run 6-8 kilometers; 2. Sit-ups 300 times; 3. Bear 60 kilograms of weight on horseback for 15 minutes (complete in multiple groups, each group to exhaustion); 4. Leg press, splits, and kicks 10 minutes for legs; 5. 1 hour of martial arts routine practice.
Friday
1. Run 6-8 kilometers; 2. Sit-ups 300 times; 3. Bear 60 kilograms of weight on horseback for 15 minutes (complete in multiple groups, each group to exhaustion); 4. Leg press, splits, and kicks 10 minutes for legs; 5. 15 minutes for climbing steps quickly.
Saturday
1. Run 6-8 kilometers; 2. Sit-ups 300 times; 3. Bear 60 kilograms of weight on horseback for 15 minutes (complete in multiple groups, each group to exhaustion); 4. Leg press, splits, and kicks 10 minutes for legs; 5. 15 minutes for skipping rope.
Sunday
1. Run 6-8 kilometers; 2. Sit-ups 300 times; 3. Bear 60 kilograms of weight on horseback for 15 minutes (complete in multiple groups, each group to exhaustion); 4. Leg press, splits, and kicks 10 minutes for legs; 5. 1 hour of martial arts routine practice.
This training plan involves a large amount of exercise and may be difficult for ordinary bodybuilders to follow. But as long as you understand the spirit of this plan and make your fitness plan comprehensive and enriched, maybe one day you can have a strong body like Jet Li!
To be honest, I, like everyone else, don’t know what Jet Li’s actual combat skills and hands-on abilities are, but we have a glimpse of his super physical fitness, excellent basic skills, and the intensity of physical training from the above posts. A spot. Although Jet Li's kung fu may not be top-notch, and his training methods and training intensity cannot be said to be unprecedented or unprecedented, they are still beyond the imagination of ordinary people anyway. He can squat 200 kg, bench press 100 kg, horse stance squatting for several hours - just based on these, I think it is not within the reach of ordinary martial arts enthusiasts. In this sense, at least his skills are very comparable to others. As for whether you are a master of martial arts, it depends on how you compare, how you evaluate, and what the criteria are.
In fact, Jet Li has received systematic professional training since he was a child. Before getting involved in the film and television industry, he was already an outstanding main member of the Beijing Wushu Team. Day after day, year after year, through hard training that is beyond ordinary people, we have laid an extremely solid foundation in martial arts, and at the same time, we have also forged extraordinary physical fitness; whether it is the body's flexibility, coordination, or explosive power , endurance, speed, reaction and other qualities, I think they are beyond the reach of ordinary martial arts enthusiasts. His professional martial arts quality and skills are probably not matched by many of today's martial arts practitioners!
Of course, Jet Li has been practicing martial arts routines for many years. If you insist on letting him fight with Sanda and boxing masters like Liu Hailong and Tyson, I think it seems a bit reluctant. Because in actual combat, in addition to basic skills and physical fitness, actual combat awareness, courage, technology and experience are all important factors for victory, and it can even be said that all of them are indispensable. It's hard to say whether Jet Li can beat them, because they have never beaten them before. Moreover, whether you fight according to the rules on stage or fight without rules off the stage, the results may be different.
Jet Li’s martial arts and skills in reality may not be as superb and exciting as he appears on the screen. Perhaps he cannot beat Liu Hailong and Tyson, or even those second- and third-rate professional boxers, but he cannot let it go. Deny or erase his kung fu. Besides, Jet Li can’t beat those professional masters, but he may not be able to beat you, right?!—Why do you say that they don’t have real kung fu?!
In fact, there is Kung Fu but not Kung Fu, high Kung Fu and low Kung Fu are all comparative terms. It depends not only on who is against whom, but also on what and how to compare? You cannot generalize and jump to conclusions! The picture shows the Beijing martial arts of that year. Team, front row, from left, Wu Bin (coach), Fan Baoyun (team leader), Li Junfeng (coach); back row, second from right, Jet Li, provided by this publication
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