Do you remember Bruce Lee? By the end of 1972, Lee was a major movie star. He wrote and directed Return of the Dragon co-starring with Chuck Norris.
As a matter of fact, it is Bruce Lee who created the popularity of a new breed of fit and lean action hero’s like Chuck Norris, Jean-Claude Van Damme, Steven Seagal, and Jackie Chan.
Go ahead – look him up – I’ll wait!
Recognizable by the chiseled muscles he developed from traditional kung-fu training. His physique was once described as warm marble.
Imagine for a moment being THAT lean and THAT rock hard.
Or imagine what snuggles would say to you if touching YOU felt like “warm marble” to the finger tips.
What type of training is this kung fu training anyway?
It is called isometric training and unlike conventional strength training there is no joint movement and the muscle does not lengthen and contract during the exercise.
By using an external force or body weight or just by applying a static contraction of the muscle you are engaged in isometric training.
You may be familiar with one or more of the following isometric exercises already.
– for abdominal improvement. The plank engages core muscles of your abs and back .
– for shoulder improvement.
– for quadriceps improvement.
The horse stance is one of the most well known isometric kung-fu exercises. You just drop into a squat and hold it.
Advanced Isometric Traning
The Bruce Lee style is using a weight heavier than you can move. This is a way more advanced technique. Simply set up a squat rack or use cable equipment. Your body recruits many of your muscles together to try and move the stationary object.
Some samples of these are:
grasp the bar as you would normally for a press, and then try to push the bar upwards for 6 to 12 seconds.
– at the waist or just below. grabbing it shoulder width apart, try to lift by pulling upwards. Do this for 6 to 12 seconds.
– Position yourself in the usual squat position, thighs should be parallel, and then try stand and lift the bar for 6 to 12 seconds.
Who else has used Isometric training?
- Mohamed Ali, Arnold Schwarzenegger, Joe DiMaggio, Joe Louis.
- Recommended and used by athletes recovering from surgery or injury
- The research of the value of isometric exercise has even been conducted by NASA. In zero gravity it has been found to help prevent atrophy in the muscles.
Do you remember that time your friend, you know, the one who put their car in the ditch? You and your buddy’s were pushing, doing chest presses on the trunk, or leg squats lifts, trying to raise the bumper to get the tires onto solid surface. Do you remember how you felt the next day? Only a few minutes pushing at something that wouldn’t budge really, really worked your muscles didn’t it?
Oh and by-the-way! Bruce Lee felt it was much better to have good form rather than using only force.
What are some of the things that could happen to you if you incorporate isometric training into your fitness regime?
- Sculpt and firm your bust
- Improve your posture and poise.
- You could lose up to 3 inches off your waist.
- Develop rock solid flat abs
- Transform your strength and fitness levels.
- More energy as result of burning fat faster and more efficiently
- Improved breathing, circulation, digestion
- Develop pert well rounded glutes
- Wave away flabby arms
- Sculpt and firm long lean legs
Isometric training is not about how long you train – it’s about how intense you train.