My strength is in the press. It is the center of gravity and the source of true power
Bruce Lee1. Raising the case Bruce Lee training rules
The variation Bruce Lee favored focuses on developing the muscles of the upper abdomen and intercostal muscles. He believed that maximum efficiency from this movement can be achieved only if you perform many repetitions (15-20 times in one approach). For this exercise, you can use a special incline or press bench. Doing like Lee, you should lie on a bench with a strap around your feet, bend your knees slightly, and then twist your upper torso up and forward until your chest rests on your knees. Hold this position for one to two seconds, then slowly lower your back to the starting position. At the same time, Li kept his hands behind his neck and, while sitting, reached out with his left elbow to his right knee and, on the next bend, with his right elbow to the left knee. He believed that this twisting increased the efficiency of simply lifting the body.
2. Raising the legs Raising the legs, Lee believed, worked well on the lower abs. Lie on your back on the bench, grasping the upright racks of the machine. Raise your legs 45 cm above the parallel line, then lower them slowly to the starting position. By doing this exercise on the bench, Lee took advantage from the start by raising his legs high off the floor, which allowed him a greater range of motion. Repeat the exercise as many times as you can. Lee also performed it by hanging from a pull-up bar. He raised his straightened legs to a position of 90 degrees to the body, then slowly lowered them down. In addition, he sometimes did vertical scissors with his feet on the last lift.
Like twists, bends work primarily on the obliques. Stand with your legs wide apart, put your hands on your belt, hold a dumbbell in one hand. Tilt your upper body in the direction where you are holding the dumbbell until your arm is at the level of the knee joint. Take care not to bend your legs. Then slowly return to the starting position, leaning slightly to the other side beyond the line perpendicular to the floor. Keep your elbows with the dumbbell and knees straight while moving. After completing two to four sets of 15-20 reps in one direction, shift the dumbbell to the other hand and repeat. Lee also pointed out that the bend should be done while exhaling and straightening should be done while inhaling.