Long bridge force movement
Function: Strengthens arms, shoulders and waist.
Practice: Wing Chun pits the horse against his companion, about two arms apart. Then the two people extend their left arm forward (fully straight, not slightly bent), put the outside of their wrist against each other (as shown in Figure 48-1), then push their arm horizontally to the left side (from inside to out) to resist with full force for about 6 seconds (Figure 48-2), and then change their right arm and repeat for 6 seconds. So as a group, a total of 3 groups.
Points: (1) When performing long bridge force exercises. The arm strength of the chosen companion should be equal to yours. (2) When fighting hard, the knees should be as tight as possible to keep the lower plate stable. (3) This exercise is the basic practice of Wing Chun’s “Long Bridge Strength” and needs to be practiced regularly to be effective. (4) If you do not have a suitable companion, you can use your wrist against the door frame or other fixed objects to do this exercise.
Balanced muscle strength
What it does: This exercise is used to strengthen your elbow muscles, triceps, biceps, shoulders and upper back.
Practice method: stand about 25cm in front of the balance hold, (balance hold is a round iron bar or wooden stick firmly fixed at both ends), open both feet shoulder width, then step forward with the right foot about two feet away, maintain good body balance, bend the elbows with both arms, the inside is close to the body, hands are palmed, palms are opposite each other, and the wrist area with both hands on the thumb side is really attached to the balance stick from bottom to top, that is, a preparatory posture. (Figure 47-1) From this pose. Use all the strength of the arms (mainly the elbow inside the elbow to lift the bottom of the elbow), shoulders, back, etc., and resist the lifting of the balance bar with all your strength still and upward for 6 seconds.
Then step your body back a few inches and repeat with full force for 6 seconds, (Figure 47-2) and then move a few inches back. Do it as hard as you can do it for another 6 seconds until you can no longer move back, then resume the preparatory position and start again, doing it 2 more times. (When practicing, no matter how you move back, the position of the wrists in contact with the balance bar remains unchanged.) The front of the head and body should also always face the starting direction). Then change to the left foot in front of the preparatory position, according to the above method, do it 3 times in a row. A total of 6 sets were practiced in this way.
Tiger Jump Practice (1X3 GROUPS)
Function: It can effectively strengthen the strength and toughness of wrist, elbow joint, biceps, triceps, shoulder and back muscles.
How to practice: Keep your feet together. Kneel with the soles of your feet against the wall, with your palms on the ground, fingers clasped together, fingertips touching, and your hands should be just below your mouth when you look down (Figure 41-1). This is the starting position of the tiger jumping movement.
As (Fig. 41-2), slowly elevate your body until your hands, arms, and legs are fully straight (ankles and knees together, and the soles of your feet should not be moved against the wall).
Bend your elbows to the left and right (legs are not bent) and slowly bring your body down until your forehead touches your hands (Figures 41-3).
Then kneel with both knees bent and head up to return to the starting position (Figures 41-4).
Repeat the exercise for 1 minute for 1 set (no rest in between), for a total of 3 sets.
If you are struggling to do this exercise for the first time, you can lower the requirements a little or ask a companion to give you a little support while you practice this exercise. Please be sure to master this set of movements and practice repeatedly.
Lumbar hip twist movement ((20 sec x 3 sets)
Role: “The twisting of the waist is the basic practice of learning punches” (Bruce Lee).
How to practice: Tie a rope on a 20X 28cm piece of tissue paper and hang down from a high place to chest height.
With the paper as the goal, bend your elbows and loosen your fists to your chest, and stand with your feet parallel about 17-25cm away from the paper. Knees slightly bent (Figure 42-1) then turn your body clockwise to the right until your toes want to rotate with the trend, at this time your body should turn completely to the right, at an angle of 90 degrees to the target, the center of gravity of your body is shifted to the left foot, and both eyes are always fixed on the target (Figure 42-2), keep stopping, with the toes as the axis, suddenly turn the hip to the left, the center of gravity of the body quickly moves to the other foot, and at the same time raise the right elbow at shoulder height, and use the force of hip shoulder rotation to hit the target. This turning force should make your body turn exactly 180 degrees, facing to the left, that is, in the opposite direction to the beginning (Fig. 42-3).
Repeat the practice of twisting the waist and elbow to hit the target for 20 seconds X3 set
Basic points of exercise: “1. Quickly use the waist as the hub, quickly turn the waist, so that the shoulders and hips come out of the arms first.2. Rotate the whole body to move the weight of the body from one foot to the other. (Bruce Lee)”
Wrist curling exercise
What it does: This exercise helps strengthen the wrist, forearm and shoulder muscles. It is an effective training method often adopted by Grandmaster Bruce Lee.
How to practice: Stand with your back against a wall, with your head, hips, and heels (heels together) against the wall. Hold the handle of the wrist curler with both palms facing down, and extend both hands forward at shoulder height at the same time, at this time the height of the weight of the rope should be 2-3 inches from the ground, and the rope should be fixed in the center of the handle (Figure 49-1).
When raising your arms, the grip distance between your hands should not exceed shoulder width or less than the distance between your ears. At all times during the exercise, the elbows should not be bent, and the head, hips, and heels must always be pressed against the wall, while the body is straight, and the shoulders are slightly outward.
Start the practice in this position, do not move the arm, only move the wrist joint, roll the weight inward and upward with the force of the forearm at the same time until the weight touches the handle (Figure 49-2), and then roll the weight down to the original position, so that you can roll up and down continuously for 1 minute in a group, and do 2-3 sets with your best effort.
Wall target practice (50 times X2 sets)
Function: Increase the strength of the attack, exercise the stability of the waist horse, and gradually thicken the epidermis, muscles and even muscles and bones of the fists, improve resistance and boxing hardness.
Practice method: hang the wall target or mille-feuille paper on the wall, open it 50cm away from the target with a “two-character mandarin horse”, and then hit the wall target alternately with both fists according to the serial punching method, and the fist will exert tension at the moment of hitting the target. When you start practicing, it’s a good idea to bring a thin pair of boxing gloves (or other replacement gloves) to hit the wall target. And properly control the force. When your fist joints are tougher, it’s time to start bare-boxing gravity target practice! (Figure 44-1, 2).Figure 44-3 shows Grandmaster Bruce Lee using a straight fist as a wall target exercise.
This set can hit 50-100 punches at the beginning of the exercise, and then increase the number of exercises by mouth. With constant exercise, your fists can not only withstand the powerful impact force, but also exert even greater power to attack the opponent.
This can enhance the attack effect of the inch. It is also one of the original functions of broken bricks. You can usually do more fist push-up exercises to help strengthen.
The inch power device is in motion
Function: If you have the condition to make the device, doing this exercise can effectively develop the flexibility and tenacity of your wrist, as well as the strength of the front bamboo and triceps, and this exercise is similar to the structure of the inch fist, so it can effectively improve your punching. Elbow urging, wrist urging fist inches burst key skills and strength. It is a sport worth practicing every day.
Exercise method: As shown in the picture, the right bell bends the elbow slightly more than 90 degrees, and the arms and shoulders are relaxed. Hold the handle 2/3 with four fingers on the wrist of the right hand, and gently press the bottom of the elbow against the end of the handle (Fig. 50-1, 2).
Then, like the Wing Chun Japanese punching essentials, push the arm and equipment straight forward with the elbow, at the moment when the arm is about to straighten, the right wrist suddenly turns up, and at the same time, the five fingers of the right hand also suddenly grasp the handle with the right shoulder to twitch back slightly, emitting a short burst of inches, if at this time you hear the barbell blade colliding with the handle, making a crisp “bang” sound, it indicates that your power is correct and the action is successful (Figure 50-3, 4), each practice 20 times X3 set.
At first practice. You should slow down to experience the feeling of elbows, wrists, and shoulders rushing and contending movements, and only after proficiency, gradually accelerate the practice until you succeed. The weight of the barbell piece can be increased or decreased according to your white arm strength and wrist strength.
This exercise can be added to your daily strength training of focused areas. It should be practiced in front of other movements. Because skillful practice should be best practiced when mental and physical strength is sufficient.