Five Wasp Waist Press Exercises
12 october 2018
My strength is in the press. It is the center of gravity and the source of true power
Of all the perfectly developed parts of Bruce Lee’s body, the most striking was perhaps his abs. The actor had a wasp waist, perfectly traced abdominal muscles, as well as distinct and prominent serrated and intercostal muscles. In the book “Bruce Lee’s Training Rules” there is a description of a set of exercises that helped the great master to achieve such a result.
1. Raising the case
The variation that Bruce Lee preferred focuses on developing the muscles of the upper abdomen and intercostal muscles. He believed that the 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, gripping 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 climb.
3. Turning the body in a tilt
This exercise can be performed both sitting and standing. Lee preferred the latter, believing it was easier to provide full range of motion. He included twists in his complex to develop the oblique muscles of the abdomen, the so-called “lifeline”, and to have a firm and strong waist. To perform this exercise, stand up straight with your legs straight, feet shoulder-width apart. Place a stick or an empty bar on your shoulders, lean forward as far as you feel comfortable. From this position, turn from the waist (the pelvis remains motionless) and try to reach with the left end of the stick to the right foot. Then immediately straighten up and repeat the exercise, this time trying to touch the right end of the stick to the left foot. Lee insisted that this movement requires a minimum of 50 reps.
4. “Frog” (lifting the knees while hanging)
This exercise stretches and shapes the waistline and at the same time helps to get rid of those extra centimeters in the lower abdomen. To perform this movement, simply hang on the pull-up bar and bring your knees up to your chest. Do 15-20 reps. This simple yet effective exercise works wonders for a sore back.
5. Side bends
Like twists and turns, bends work primarily on the oblique abdominal muscles. 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. Be careful 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 straight with the dumbbell and knees 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.
More exercises for different parts of the body, as well as training complexes – in the book “Bruce Lee Training Rules”
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