截拳道寸拳的力量训练（The strength training of Jeet kune do Cunquan）.docVIP

截拳道寸拳的力量训练（The strength training of Jeet kune do Cunquan） First, skills training: external training and internal force training. 1, external training: using barbells and dumbbells, chest, arm strength training force and equipment such as push ups, squat jump and unarmed strength training, here I only introduce the dumbbell several simple and practical training force, Other practice methods may refer to other teaching materials or books and periodicals. (1) chest movement: feet shoulder width apart and stand, hands holding a dumbbell straight arm in front of your chest, chest (parted) nasal breathing, reduction of nasal expiratory, 20 / group 3 group, Can do. Efficacy: develop the strength of pectoralis major, and play an important role in developing deltoid muscle and latissimus dorsi muscle. (2) curved arm movement: sitting on the bench, holding a dumbbell, elbow placed on the knee on the other hand, according to the chelidon close to his knees, then holding a dumbbell on stretching exercises, elbow and inspiration, Exhale and elbow extension, 30 / group of 3 groups, can do. Efficacy: the development of small arms and muscle strength, grip strength, also has the effect of a large scale. (3) lateral raise exercise: upper body bent about 90 degrees, hands holding a dumbbell with shoulder flat on the side line, and then restore hands holding a dumbbell towards the ground, raise inspiration, Reduction of expiratory time, 20 times / group 3 groups, can do. Effect: develop the back muscles. (4) negative bell sit ups: hands holding dumbbells in the back of the head, the body supine on the bench, do sit ups, breath movements fast when lying, inspiratory movements slow, 30 times / group to do 3 groups, Can do. Efficacy: abdominal strength and waist strength. Po., p[ (everyone has skill) sent out, learning experience, technical force, for the future learnings force, a higher level of technical service force. (1) experience of pedal force and waist force before: prepare a san