Bruce Lee Personal Abdominal Workout: Remake in HD!
Summary
TLDRThis remake video offers an enhanced look at Bruce Lee's favorite abdominal exercises, featuring clear narration and improved quality. It covers essential moves like the setup twist, seated twist, and leg rise, alongside advanced exercises such as the frog kick, vitup, and dragon flag. The video emphasizes the importance of explosive speed, proper form, and nutrition for achieving six-pack abs, suggesting that high repetitions may be more suitable for martial artists than bodybuilders. It concludes with tips on reducing body fat for visible abs and encourages viewers to share their favorite action heroes.
Takeaways
- 🎥 The video is a remake of an earlier one, focusing on Bruce Lee's abdominal workout.
- 📚 The original video was in black and white with poor quality and no narration.
- 🔍 The remake includes exercises found through internet research, which are Bruce Lee's favorites.
- 💪 Three main exercises are highlighted: the setup twist, seated twist, and leg rise.
- 🤸♂️ The setup twist can be done without a bench, using something heavy to support the feet.
- 🏋️ The seated twist requires a light bar, preferably longer for better leverage.
- 🦵 The leg rise exercise is more effective when performed hanging rather than lying down.
- 🐸 The 'frog kick' is a favorite exercise, which is a variation of the hanging knee raise.
- 🧘♂️ The 'v-up' is an advanced exercise and should be done with caution to avoid muscle strain.
- 🤔 The 'leaning twist' is not favored due to discomfort in positioning.
- 🏋️♂️ The 'room and chair situp' requires special equipment or can be modified with a decline bench.
- 🔢 The workout suggests high repetitions and sets, which is more suited for martial artists than bodybuilders.
- 💥 The 'dragon flag' is a famous exercise associated with Bruce Lee but may not be the best for beginners.
- 🏋️♀️ For visible abs, it's recommended to focus on explosive movements and slow, controlled descents.
- 🥗 Nutrition plays a crucial role in achieving a low body fat percentage for six-pack abs.
- 🏃♂️ Cardiovascular and muscle gaining exercises are essential for improving body composition.
- 🌟 The video ends with a question about the viewer's favorite action hero and an invitation to engage with the channel.
Q & A
What is the main topic of the video?
-The main topic of the video is the Bruce Lee abdominal workout, which includes exercises that were favorites of Bruce Lee.
Why is this video a remake?
-This video is a remake because the original video was made two years ago in black and white with poor quality and without narration.
How many exercises are mentioned as being part of the Bruce Lee abdominal workout?
-Three exercises are mentioned as being part of the workout: the setup twist, seated twist, and leg rise.
What equipment is needed for the setup twist exercise?
-No specific equipment is needed for the setup twist; you can use a bench or hook your feet under something heavy enough to support your weight.
What is the alternative name for the seated twist exercise?
-The seated twist exercise is also described as the waist twist.
What is the difference between the lying leg raise and the hanging leg raise?
-The lying leg raise is performed on the floor, while the hanging leg raise is performed with the body suspended, often using a bar or rings.
Which exercise is considered more advanced and why?
-The vitup is considered more advanced because it involves the same movement as leg raises on the bar or floor, making it more challenging.
What is the dragon flag exercise, and why might it not be suitable for beginners?
-The dragon flag is an exercise made famous by Bruce Lee, which involves lifting the body while lying on the back with legs raised and arms supporting the body. It might not be suitable for beginners due to its difficulty and higher risk of injury.
What is the recommendation regarding the number of repetitions and sets for the workout?
-The recommendation is to use explosive speed for the positive movement and lower yourself slowly for the negative movement, focusing on abdominal strength. However, doing many repetitions may work more on muscle endurance rather than size.
How does nutrition play a role in achieving six-pack abs?
-Nutrition is crucial for reducing body fat percentage, which is necessary for six-pack abs to be visible. A low body fat percentage allows the abdominal muscles to show through.
What is the recommended body fat percentage for men and women to make abdominal muscles more visible?
-For men, a body fat percentage of around 10% is recommended, while for women, it is suggested to aim for 11% to 13%.
What types of exercises are suggested to improve body composition?
-Both cardiovascular exercises and muscle gaining exercises like weightlifting and bodyweight exercises can help improve body composition by increasing muscle mass and decreasing body fat percentage.
Outlines
🥋 Bruce Lee's Ab Workout Revisited
This paragraph introduces a remake of a previous video on Bruce Lee's abdominal workout. The original video was in black and white and lacked narration. The remake aims to provide a better quality video with narrated exercises that were Bruce Lee's favorites. The narrator mentions that the video is based on exercises found online and acknowledges that it might be incomplete. Key exercises highlighted include the setup twist, seated twist, and leg rise, with a preference for the hanging leg raise over the lying version for better effectiveness. The narrator also discusses the importance of proper form and the potential for muscle endurance development with high repetition workouts.
💪 Achieving Six-Pack Abs: Diet and Exercise
The second paragraph focuses on the importance of nutrition and exercise in achieving six-pack abs. It emphasizes that having a low body fat percentage is crucial for visible abs and suggests targets for men and women. The narrator warns that extremely low body fat levels are not realistic for most people and recommends a more attainable goal. The paragraph also discusses the benefits of both cardiovascular exercises and muscle-building exercises like weightlifting and bodyweight exercises for improving body composition. The narrator shares personal preferences for bodyweight exercises over cardiovascular activities and invites viewers to share their all-time favorite action heroes, encouraging subscription and engagement with the channel.
Mindmap
Keywords
💡Abdominal workout
💡Bruce Lee
💡Setup twist
💡Seated twist
💡Leg rise
💡Frog kick
💡Vitup
💡Leaning twist
💡Room and chair situp
💡Dragon flag
💡Explosive speed
💡Nutrition
💡Body composition
Highlights
Introduction of a remake video on Bruce Lee's abdominal workout.
Comparison with an older black and white video lacking narration and quality.
Mention of using exercises found on various internet sources with links in the description.
Identification of three key exercises: setup twist, seated twist, and leg rise.
Demonstration of the setup twist without the need for a bench.
Explanation of the seated twist, emphasizing the use of a light and preferably longer bar.
Clarification on the leg rise exercise, recommending the hanging version over the lying version.
Introduction of the frog kick, also known as the hanging knee raise, as a favorite exercise of Bruce Lee.
Personal favorite exercise highlighted: the vitup, noted as an advanced move.
Warning about the potential for injury with the vitup, especially after leg raises.
Description of the leaning twist as a less comfortable variation of the waist twist.
Alternative to the room and chair situp using a decline bench for a similar effect.
Discussion on the high repetition and set count in the workout and its implications for muscle endurance versus size.
Bruce Lee's famous dragon flag exercise, with a caution for beginners and intermediates due to injury risk.
Tips on using explosive speed for positive movements and slow, controlled negative movements in the workout.
Emphasis on the importance of nutrition for achieving six-pack abs and reducing body fat percentage.
Advice on targeting a body fat percentage of around 10% for men and 11-13% for women.
Recommendation of combining cardiovascular and muscle gaining exercises for improved body composition.
Engagement question asking viewers about their all-time favorite action hero.
Encouragement to subscribe, comment, and share for more workout videos.
Transcripts
hi there this is a remake video and this
video is about the Bruce Lee abdominal
workout and I made a video about this
about two years ago in black and white
very bad quality and also without any
narrating so in this video I will give
myself a second chance to show you a
proper video with the exercises that
were favorite of Bruce
Lee this video is probably pretty
incomplete but I basically made this
video by using some of the described
exercises that can be found on the
internet on various websites which you
can find in the description so first of
all there were three exercises that come
back in almost every source that I have
found so these were the setup twist
twist which I'm showing you right now
and you don't have to use a bench for
this you can also hook your feet
underneath something that is heavy
enough to support your weight and the
next exercise size is the seated twist
or actually it is described as the waist
twist and for this you will need some
kind of bar and it doesn't have to be a
heavy one preferably it is a light one
like I'm using now and it is better if
it is a little bit longer than I'm using
here but this one is just fine as
well the next exercise is called leg
rise and because I didn't really know if
it was a lying or a hanging leg rise I
chose to show you but and if you can do
the hanging leg race then I would often
recommend you to perform this one rather
than the lying leg race and when you're
only lifting your legs halfway like I'm
showing you right now it is not really
that great of an abdominal exercise but
more of a hip flexor
exercise and now I will show you a
couple of exercises that were probably
one of his favorites and the these can
also be found on the sources that I used
so so the first exercise is called the
frog kick and because I didn't really
know exactly what exercise was meant
with it I showed you two different
exercises and the right one is the
hanging knee race but can also be called
the frog kick and I personally think
that it is a bit more advanced than the
other frog kick that you could see on
the left clip next up is one of my
personal favorite exercises and this is
called the vitup and this is actually a
pretty Advanced exercise and if you have
already done some leg races on the bar
or on the floor then it is not really a
smart idea to do these as well because
it's basically the same movement that
you will make so this exercise is called
the Leaning twist and this must be one
of my least favorite exercises in this
video it's basically the same as the
waist twist but it is a less comfortable
position in my opinion for the room and
chair situp you will need a special
equipment but you can make a similar
exercise with a decline bench as I'm
showing here so basically you will go
down as far as possible and then you
will get back up by using your abdominal
muscles so this means you will have to
pay a lot of attention to the proper
form you might have noticed that the
amount of repetitions and sets are
pretty high with this workout personally
I think that if you want to try to build
some solid abdominal muscles then it is
not that much of a good idea to do this
many repetitions because you will mostly
work out your muscle endurance which
which is great if you are a martial
artist but if you are more into
bodybuilding or just want to get
six-pack abs then it's easier to do some
heavier abdominal exercises only one or
two times a week because this will give
you bigger abdominals which makes it
easier for you to have visible sixpack
apps without a extremely low body fat
percentage which was what Bruce Lee had
and the final exercise I want to cover
in this video is called the dragon flag
and this is made famous by Bruce Lee
himself but I don't really know if he
was the inventor of this exercise anyhow
it is a good exercise although there are
better abdominal exercises in my opinion
and this can also be an ex exerise that
has a higher risk of getting injured so
for beginners and those who are
intermediate this is not a good exercise
and if you are more advanced then there
still are some better exercises to do
then there are some important tips that
I want to give you the first of all is
appliable to this workout routine and
because of the high repetitions I
recommend you to use explosive speed to
get up so this is the positive movement
and lower your self slowly which is the
negative movement and always do this
with abdominal strength only nutrition
is very important when you want to get
six-pack abs and the only way that you
can get six-pack abs is by reducing your
body fat percentage when your abdominals
are underdeveloped or flat then it is
very important to have a very low body
fat percentage but this is for most
people not a realistic goal so for those
I would recommend to lower your body fat
percentage to about 10% if you're a and
around 11 to 133% if you are a woman but
the lower it the lower it gets the
easier your it is for your abdominals to
show up but I must warn you that low
body fat percentage is not and finally
both cardiovascular and muscle gaining
exercises like weightlifting and body
weight exercises will help you to
improve your body composition which
means that you will increase your muscle
mass and decrease your body fat
percentage you can choose for
accommodation between these two or you
can just pick one because personally I
don't do any cardiovascular exercises
but still have a low body fat percentage
the commment question of today is what
is your all-time favorite Action Hero
and you can name more than just one
subscribe to my channel for more videos
and leave a comment in the comment
section favorite video and share it if
you like it thank you for watching and
see you next time
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