Do "sit-ups" on the inclined board: as shown in the right picture, tie your feet, bend your knees, put your hands behind your head and lift them in the direction of your feet. Repeat this exercise until you feel abdominal fatigue. When you can do 100 times, you can put a dumbbell or a barbell on the back of 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 daily abdominal training includes:
Twist your waist 4 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 only by 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 not only come 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 provided himself with proper amount of vitamins every day.