kung fu moves · 05/30/2023

Jeet Kune Do how strength training

Strength primarily refers to the ability of the human muscular system to overcome or resist internal and external resistance. Muscle strength is the source of motivation for people to complete various movements.

In sports in which confrontation is the form of competition, power often plays a key role in determining victory or defeat. According to the different characteristics of the strength quality required to complete different physical activities, it can be divided into maximum strength, speed strength and strength endurance.

In Jeet Kune Do, speed power is especially important. It refers to the ability of muscles to quickly overcome resistance while working. The typical manifestation is “explosive power”. In addition, Jeet Kune Do also focuses on using the overall movement of the body to improve the power of the blow, such as the force generated by the maximum twisting of the body parts in a reasonable state.

Taking hook pounding as an example, when the lower limbs do not participate in sports, hook pounding will not have much lethality, but when coordinated by a series of actions such as center of gravity rear, heel external rotation, knee joint internal buckle, hook pounding will have the power of destroying and pulling decay. (Fig. 4-3(1)(2))

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First, the factors that affect the size of the force

1) muscle volume and muscle fiber type;

2) the degree of relaxation of muscles and the coordination between muscles;

3) the degree of excitement and fatigue of the motor central nervous system;

4) proficiency in technical movements;

5) The impact of psychological factors on the body and mind.

Second, the method of improving strength

1. Push-up exercises

(1) High fives for push-ups

In a push-up position, with both elbows bent, the body falls horizontally in a straight line, and the angle between the upper arm and the forearm is 90°, quickly push the ground to support the body and complete the high-five. (Fig. 4-4(1)(2)(3)(4))

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(2) Solid ball moves push-ups

In a push-up position, with one hand on the ball and the other hand and the soles of both feet on the ground. The elbows are bent and the body falls straight and horizontally. When pushing the body with both hands, pick the ball and change hands, so that the ball switches to the other hand, and the body falls straight down again. (Figure 4-5)

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(3) Triangle push-ups

Put your feet together, kneel with the soles of your feet against the wall, and support your toes on the ground. Hold your palms on the ground and touch the tips of your thumb and forefinger. Elevate your body so that your hands and legs are fully straight. While keeping your legs straight, slowly bend your elbows so that your body falls to your forehead tentacles. Then, push the ground with both hands and straighten your arms. (Fig. 4-6(1)(2)(3))

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2. Sit-up exercises

Bend your legs and put your hands on your ears, contract your abdomen as much as possible, curl up your back, and then slowly lower your body, or twist your upper body left and right when curling up your back to stimulate the external oblique muscles. (Figure 4-7)

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3. Supine leg lift exercises

Lie on your back on the ground, grasp the sparring ankles with your hands on your head, and under the premise of not moving your back, bring your legs together and recycle up to be perpendicular to the ground, and then lower down, split your legs to the sides, and recycle your legs up again, and your legs never touch the ground. (Fig. 4-8(1)(2)(3))

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4. Practice lying on your stomach

Lying on your stomach, the sparring partner holds down the feet, the practitioner holds the head in both hands, and the upper body is as high as possible. (Figure 4-9)

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5. Deep jump practice

Find a bench, mount it on one side with both feet, jump down from the other side and bend your knees, and then jump up with your arms up. (Fig. 4-10(1)(2)(3)(4))

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6. Static curl exercises

Open your feet shoulder-width apart and bend your knees slightly. The arms are bent at about 90°, palms facing each other, and the wrists of both hands are placed vertically against the lever. Coordinate the force of both arms, shoulders, back and other parts, and resist the lever with the forearm forward and upwards for 10-15 seconds. Then, expand the angle of the arms and raise them up again. (Figure 4-11)

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7. Static lifting exercises

Stand with your feet upright, shoulder-width apart, in a prepared position. Hold the lever with both hands, place your arms down in front of your body, bend your arms slightly, and lift your hands shoulder-width apart. Then, place the lever on the knee, ribs, shoulders, etc., and lift it firmly. (Figure 4-12)

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8. Turn your waist and elbow strike exercises

Stand with your feet parallel to each other, knees slightly bent, 17-25 cm away from the paper target, hands bent elbows and half fists in front of your chest. With the left toe as the axis, the heel is rotated externally and the knee joint is buckled at the same time as the left elbow is raised at shoulder height, with the waist as the hub, quickly turn the waist and shoulder, and use the force of the hip shoulder rotation to hit the paper target. At this time, the body turns exactly 90°. Then, the body returns to the starting position, in the opposite direction in the same way. (Fig. 4-13(1)(2)(3))

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9. “Logging” exercises

Hold the short stick with both feet open, turn the body to the left, the center of gravity to the left, and drive the short stick to the left with the power of turning the waist, making a logging shape. Practice left and right. (Figure 4-14)

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Finally, it is recommended that if you want to improve your muscle strength in an all-round way, you can specialize in weight-bearing equipment exercise. However, it is worth noting that when building muscles through weight-bearing equipment, speed and stretching exercises are required at the same time.

In this regard, Bruce Lee had already given his opinion: “If you have enough speed, enough flexibility, enough endurance, and enough strength, you can engage in any sport and have perfect movements.”

In combat, if the above necessary qualities are lacking, even a strong person will only be like a big stupid bull, laboriously and tiredly chasing the bullfighter around, and achieve nothing. ”