李小龍的肌力訓練-靜力訓練

先了解什麼是靜力訓練，是指在負重或不負重的情況下，收緊相關肌肉在某一位置上，然後持續數秘。這是一種練大力的有效方法。

體操、瑜珈、普拉堤動作中也有大量的靜力訓練。

李小龍在1964年開始進行靜力訓練，而他的訓練計劃是取材於著作Functional isometric contraction system a completely new system of training.1961 by Bob Hoffman Foundation 這亦是他的其一主要訓練。

李小龍會用一種叫POWER RACK 的器械進行一天一次，動作維持6-12秒，共8種類的複合關節訓練

                               

                                      BRUCE LEE USING POWER RACK

   

POWER RACK

1. Press Lockout
Set a bar in the power rack at about three inches below the position your arms would lockout in a bench press. Push up against the bar like you're doing a bench press, with your hands shoulder width grip.


2. Press Start
Set the bar at about chin altitude, right where the bar starts from, and push up against it like you're starting a bench press. Use the same body and hand position as in 1.


3. Rise on Toes
Place that bar at shoulder height (when standing) in the power rack. Tensing your body, get under the bar and push up by flexing your ankles and rising up on your toes.


4. Pull
Set the bar about six inches down from your hip altitude (while standing). Rise on your toes slightly and pull up on the bar with all your might!


5. Parallel Squat
Place the bar in the position it would be in at the bottom of your squat with your thighs parallel to the floor. Squatting down and getting your shoulders under the bar, push upward with your legs and butt.


6. Shoulder Shrug
Set the bar up in the power rack at hand altitude when your arms are fully extended downward. Grasping the bar with hands at shoulder width, shrug your shoulders upward as much as possible.


7. Dead-Weight Lift
Set the bar at about two inches below knee altitude. Bending over at the hip and bending your knees slightly, grasp the bar and pull upward as if you are in the middle of doing a deadlift.


8. Quarter Squat
Place the bar at about 4 inches below the altitude it would be at if it were on top of your shoulders, as if you were doing a squat. Get under the bar, as if your were about a quarter of the way down into your squatting position
From there, get the bar over your shoulders. Then, push upward with your thighs and glutes (butt muscles).

來源:The Art of Expressing the Human Body 作者:Bruce Lee

                            

POWER BREATH 訓練你的呼吸肌肉

POWER BREATH在香港市面上可能不算流行，相信很多人都不清楚是什麼東東

簡單來說是一個工具(阻力)輔助你進行吸氣,呼氣訓練，如同以重訓鍛鍊手臂肌肉的方式，達到強化呼吸肌的效果。

有數據支持持續使用可增加VO2 MAX(身體最大攝氧量) 的水平。

Highlanders Super Rugby Team Train with POWERbreathe

[GYM 健身]身體各肌肉的訓練方法

肌肉	器械	啞鈐/槓鈐
Biceps 二頭肌	Biceps Curl 屈臂	Alternate Curl 交替式屈臂 Concentrated Curl 集中式屈臂 Preacher Curl 斜板屈臂
Triceps 三頭肌	Triceps Extension 伸臂	Up- right Triceps Extension 直立伸臂 Supine triceps exten 仰臥伸臂 Semi- prone Triceps Exten 彎身伸臂
Quadriceps 四頭肌	Leg Press 坐腿牚 Leg Extension 伸腿 Squat 蹲起	Half Squat 半蹲 Lunge 跨步
Gluteus Maximus 臀大肌	Leg Press 坐腿牚 Leg Extension 伸腿	Half Squat 半蹲 Lunge 跨步
Hamstring 腿後肌	Leg Curl 屈腿	Lunge 跨步 Semi-prone Leg Extension 彎身後踢腿
Gastrocnemius 小腿後肌	Heel Raise 提跟	Heel Raise 提跟
Trapezius 斜方肌	Shoulder(Overhead) Press 肩上推舉	Up- right Row 直立划艇 Shoulder (overhead) Press 肩上推舉 Shrug 聳肩

Deltold 三角肌	Shoulder (Overhead) Press 肩上推舉	Shoulder (Overhead) Press 肩上推舉 Front Raise (Front) 前手/平舉 (前) Lateral Raise (Middle) 側手/平舉 (中) Bent Lateral Raise (Back) 彎身側手/平舉 (後)
Latissmus Dorsi 背闊肌	Lat Pulldown 高拉 Rowing 划艇 Pull Up (Wide grip) 闊手引體上升	Dumbbell Row 單手啞鈐划艇 Bent-over Row 彎身划艇 Pull Over 過頂拉
Rectus Abdominis 腹直肌	Abdominal Exer 腹屈 Knee Lift 肘橕提膝	Bench Knees Curl Up 屈膝仰臥捲起
Pectoralis Major 胸大肌	Chest/Bench Pres 胸/臥 推舉 Butterfly (Fly) 蝴蝶健胸 Dipping 槓上屈伸	Bench Press 臥推舉 Dumbbell 飛鳥 Pull-over 過頂拉
Lower Back 下背肌群	Back Extension 展背	Back Extension 俯臥展背
Hip Muscles 臀部肌群	Hip Abdustion 臀外展 Hip Adduction 臀內收 Hip Flexion 臀屈曲 Hip Extension 臀伸展	Lateral Leg Raise 側臥提上腿 Inner Thigj Raise 側臥提下腿 Supine Leg Raise 仰臥提腿 Semi-prone Leg Extension 彎身後踢腿