How did Bruce Lee s latissimus dorsi be trained, and what level was Bruce Lee s latissimus dorsi?

To forge the back muscle line, you must first start with the width and thickness of the latissimus dorsi, and the most suitable action is the pull-up! Follow the freehand fitness and unlock pull-ups with various tricks!

Bruce Lee's muscles are far superior to the average person, and his lower back muscles, forearm muscles, and abs are even comparable to those of bodybuilders.

But because of his own weight limitations, the circumference of his muscles is not large, and the muscles of his arms and pectoral muscles are not obvious enough, and people who are fatter than him can surpass him with a little training.

But all of the above has to be added to the premise of this. Don't forget, in Bruce Lee's era, the Chinese in the minds of foreigners were still the "sick man of East Asia" with weak braids, and under such a premise, Bruce Lee's muscles were undoubtedly excellent and convincing to Americans and even the world. In addition, the fitness equipment at that time was far inferior to what it is now, and Bruce Lee's method of designing fitness equipment by himself was also pioneering.

Bruce Lee's place in Chinese kung fu is irreplaceable. He injected some modern scientific ideas and terminology into Chinese Kung Fu, so that foreigners could better appreciate the mysteries of Chinese martial arts, thus playing the greatest role in the promotion of Chinese Kung Fu. Among the martial arts students who are a generation higher than Bruce Lee, there are very few who have received a higher education abroad like Bruce Lee, and can express the philosophy of Chinese martial arts in scientific language through English.

The influence of Bruce Lee's films is worldwide. As an actor, Bruce Lee has an irresistible charm, the image of a strong man can be seen in his eyes and momentum, and he also has a philosopher's temperament in the game world. Bruce Lee showed the sincerity and perseverance of the Chinese, and made more foreigners have a respect for the Chinese nation.

In addition, in the film industry, Bruce Lee has also led a trend to let Chinese filmmakers go global.

Buy two dumbbells:

1.Leaning over and rowing with both arms: Mainly work on the latissimus dorsi.

Action: Lean over and bend your knees slightly, hold the dumbbell in each hand, hang down under the front of the body, lift the dumbbell to the elbow and shoulder height or slightly higher than the shoulder with the contraction force of the latissimus dorsi, pause for a while, and then control the dumbbell with the tension of the latissimus dorsi muscle to slowly restore. Note:

When rowing, the main thing is to contract and stretch the latissimus dorsi, and the upper body should not be lifted up to avoid borrowing force.

2.Lean over one-arm rowing: Mainly exercise the outside of the back and lower back.

Movement: Hold the dumbbell with the palm facing inward, and the other hand supports the fixation at the knee of the same leg to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), pause for a while, then slowly reduce the control (fully extend the back muscles), and do it on one side and the other side after doing it.

3.Straight-leg deadlift: Mainly exercises the lower back, glutes and biceps.

Movement: Hold dumbbells in each hand and hang down in front of your body, your feet are naturally open, shoulder-width apart, straight legs, your back is straight, your body is bent forward, and your head is raised until your upper body is about parallel to the ground. Then the lower back muscles contract forcefully to restore the upper body.

Note: To maintain tension, the dumbbells do not touch the ground when the body is bent forward. Don't move too fast.

Pull-ups, push-ups, running, jumping.

Through the following aspects of coordinated training, you can obtain a strong and contoured latissimus dorsi:

1. Push-ups. It is effective for latissimus dorsi increase;

2. Bend over and hold the dumbbell horizontally and then put it down;

3. Pull the spring on the chest and behind the back.

The above three methods are combined with training, and the training time is maintained for two hours a day, which is completed in 3 to 5 groups. Results are seen at the beginning of one month, and the perfect latissimus dorsi is shown in three months.

A strong back is a symbol of male fitness, a broad and straight back will make a man look very strong, and at the same time, back strength is also a safety guarantee for other strength training. The main method of exercising the latissimus dorsi is "rowing".

Stand, lean forward and parallel to the ground, hold the bell with your hands down, inhale, pull the bell back to the front of the leg, along the front of the leg to the front of the lower abdomen, pause, exhale, and slowly put down. During the process, keep the upper body bent forward and do not move.

There are also three different grip distances, [narrow grip distance, one palm-wide distance between the two hands, mainly developed upper latissimus dorsi]; [Medium grip distance hand and shoulder width, mainly developed middle], more suitable for beginners, can make the back wide; [Wide grip distance: The distance between the two hands is one to two palms wider than the width of the shoulder, mainly developed in the middle and lower parts].

In addition, you can also do pull-ups with a wide grip distance on the horizontal bar, hold the bar forward with the palms of both hands, hang your body, and bend your arms to pull up.

Deadlift]: It is to exercise with a barbell, stand upright, lean forward and parallel to the ground, stretch out your arms to hold the bell, and lift your upper body hard. And so on and so forth. During the process, the legs do not move, the arms remain vertical, the upper body remains straight, and only the waist strength exercises.

Each movement can do 3 4 sets, each group does 8 12, if you can't do 8, it means that the weight is too heavy and you need to reduce the weight; If you can do 12 more easily, you need to increase the weight. Otherwise, it will not have much effect.