[原著再现]李小龙技击法英文版

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Bruce Lee's Fighting Method

BASIC TRAINING
Introduction
This book was in the making in 1966 and most of the photographs were shot then. The
late Bruce Lee intended to publish this book years ago but decided against it when he
learned that martial arts instructors were using his name to promote themselves. It
was quite common to hear comments like: "I taught Bruce Lee" or "Bruce Lee taught
me jeet kune do." And Bruce may never have seen or known these martial artists.
Bruce didn't want people to use his name to promote themselves or their schools with
false pretenses. He didn't want them to attract students this way, especially the young
teens.
But after his death, his widow, Linda, felt that Bruce had contributed so much in the
world of the martial arts that it would be a great loss if the knowledge of Bruce would
die with him. Although the book can never replace the actual teaching and knowledge
that Bruce Lee possessed, it will enhance you, the serious martial artist, in developing
your skill in fighting.
Bruce always belived that all martial artists train diligently for one single purpose -
defend themselves. Whether we are in judo, karate, aikido, kung fu, etcetera, our
ultimate goal is to prepare ourselves for any situation.
Jeet Kune Do
Jeet Kune Do was founded by Bruce Lee
because he felt
the martial arts were too confined.
You can't fight in pattern he used to say
because an attack
can be baffling and not refined.
Jeet Kune Do was created by Bruce Lee
to show us
that an old art must transform.
Like the day turns to night and
night, to day
the way of fighting must also reform.
Bruce Lee developed Jeet Kune Do
but wished
he didn't have a name for it!
Because the very words, Jeet Kune Do,
already indicate
that it's another martial arts form.
Any form or style does restrict
and his belief is now in conflict.
CHAPTER 1 : The Fighting Man Exercise
Stamina Exercise
Although you have the right attitude,
It's not enough to avoid a strife.
Although you have a heart of fortitude,
It's no assurance of saving your life.
You may have spent years in training
In the art of fighting you love so much.
But if you are winded in a sparring,
It proves that your condition is such
You need plenty of workout on the road,
Running two, three or more miles a day
Until your body can take more load.
Then comes a day you see the light,
You look up at the sky and then replay:
"Skill in performance is all right,
But it's not enough to prove you might."

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Aerobic Exercises
One of the most neglected elements of martial artists is the physical workout. Too
much time is spent in developing skill in techniques and not enough in physical
participation.
Practicing your skill in fighting is important, but so is maintaining your overall
physical condition. Actually both are needed to be successful in a real fight.
Training is a skill of disciplining your mind, developing your power and supplying
endurance to your body. Proper training is for the purpose of building your body
and avoiding activities or substances that will deteriorate or injure it.
Bruce Lee was a secimen of health. He trained every day and consumed only the
proper food. Although he drank tea, he never drank coffee - instead he normally
consumed milk. He was a martinet who never let his work interfere with his
training. Even when he was sent to India to find suitable locations for filming, he
took along his running shoes.
Lee's daily training consisted of aerobic exercises, plus others which were
patterned to develop his skill in fighting. He varied his exercises to avoid boredom.
One of his favorite exercises was running four miles a day in 24 to 25 minutes. He
would change his tempo while running - after several miles of constant, even
strides, he would sprint several feet and then return to easier running. Between
changes in running tempo, he would also shuffle his feet. Lee was not particular
where he ran: at the beach, in parks or woods, up and down hills or on surfaced
streets.
Besides running, he also rode an exercycle to develop his endurance, legs and
cardiovascular muscles. He usually rode full speed - 35 to 40 miles an hour
continuously for 45 minutes to an hour. Frequently, he would ride his exercycle
right after his running.
Another aerobic exercise that Lee scheduled in his routine was skipping rope,
which you can adopt. This exercise not only develops your stamina and leg
muscles, but also improves you, makes you "light on your feet." Only recently,
physiologists have learned, by several tests, that skipping rope is more beneficial
than jogging. Ten minutes of skipping rope is equivalent to 30 minutes of jogging.
Both are very beneficial exercises for the cardiovascular system.
Skipping rope properly is one of the best exercises for developing a sense of
balance. First, skip on one foot, holding the other in front of you; then rotate your
foot, skipping on the alternate foot with each revolution of the rope, from a gradual
pace to a really fast tempo. Minimize your arm-swing; instead, use your wrists to
swing the rope over. Lift your foot slgihtly above the ground, just enough for the
rope to pass. Skip for three minutes (equivalent to a round in a boxing match); then
rest one minute only, before you continue for another round. Three rounds of this
exercise are sufficient for a good workout. As you become conditioned to skipping,
you can omit the rest period and do the exercise for as long as 30 minutes straight.
The best rope is made of leather with ball bearings in the handles.
Additional endurance exercises are shadowboxi ng and actual sparring.
Shadowboxing is a good agility exercise which also builds up your speed. Relax
your body and learn to move easily and smoothly. At first concentrate on your form
and move with lightness on your feet until it becomes natural and comfortable- then
work faster and harder. It is a good idea to start your workout with shadowboxing to
loosen your muscles. Imagine your worst enemy stands before you and you are
going to demolish him. If you use your imagination intensely, you can instill into
yourself an almost real fighting frame of mind. Besides developing stamina,
shadowboxing increases your speed, creates ideas and establishes techniques to
be used spontaneously and intuitively. Going several rounds is the best way to
learn proper footwork.
Too many begineers are too lazy to drive themselves. Only by hard and continuous
exercise will you develop endurance. You have to drive yourself to the point of
exhaustion ("out of breath" and expect muscle ache in a day or two). The best
endurance training method seems to be a lengthy period of exercise interspersed
with many brief but high-intensity endeavours. Stamina-types of exercise should be
done gradually and cautiously increased. Six weeks in this kind of training is a
minimum for any sports that require considerable amount of endurance. It takes
years to be in peak condition and, unfortunately, stamina is quickly lost when you
cease to maintain high conditioning exercises. According to some medical experts,
you lose most of your benefit from exercises if you skip more than a day between
workouts.
Warming Up
To warm up, select light, easy exercises to loosen your muscles and to prepare
them for more strenuous work. Besides improving your performance, warming-up
exercises are necessary to preve nt injury to your muscles. No smart athlete will
use his hand or leg violently without first warming it up carefully. These light
exercises should dectate as closely as possible the ensuing, more strenuous types
of movements.
How long should you warm up? This depends on several aspects. If you live in a
colder area, or during the cold winter, you have to do longer warm-up exercises
than do those who live in a warmer climate. Longer warming -up exercises than do
those who live in a warmer climate. Longer warming-up is recommended in the
early morning than in the afternoon. Generally, five or ten minutes of war-up
exercises are adequate but some performers need much more. A ballet dancer
spends at least two hours. He commences with very basic movements, gradua lly
but consistently increasing the activityand intensity, until he is ready to make his
appearance.
Exercises
Bruce Lee learned that certain exercises can help you greatly in your performance,
and others can impede or even impair your execution of techniques. He found that
beneficial exercises are those that do not cause antagonistic tension in your
muscles.
Your muscles respond differently to different exercises. During a static or slow
exercise such as a handstand or lifting heavy weights such as a barbell, the
muscles on both sides of the joints operate strongly to set the body in a desirable
position. But in a rapid activity such as running, jumping or throwing, the muscles
that close the joints contract and the muscles directly opposite elongate to allow
the movement. Although there is still tension on both muscles, the strain is
considerably less on the elongated, or lengthened one.
When there is excessive or antagonistic tension on the elongated muscles, it
hinders and weakens your movement. It acts like a brake, causing premature
fatigue, generally associated only with new activity-demanding different muscles to
perform. A coordinated, natural athlete is able to perform in any sporting activity
with ease because he moves with little antagonistic tension. On the other hand, the
novice performs with excessive tension and effort, creating a lot of wasted motions.
Although this coordination trait is more a native talent in some than in other, all can
improve it by intensive training.

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CHAPTER 2 : The On-Guard Position
A Perfect Stance
A stance too narrow provides you speed,
But leaves you imbalance which you don't need.
A stance too wide gives you power,
But you'll soon learn you're a bit slower.
There must be a stance that you can use
To keep you in balance and to refine.
The perfect stance that will not confuse
Is the on-guard position which does not confine.
You can maneuver with ease of motion
As you are free from any notion.
ON-GUARD POSITION
The most effective Jeet Kune Do stance for attacking and defending is the onguard
position. This semi-crouch stance is perfect for fighting because your body is
sturdy at all times, in a comfortably balanced position to attack, counter or defend
without any forewarning movements. It provides your body with complete ease and
relaxation but at the same time allows quick reaction time. From this stance the
movement is not jerky but smooth, and prepares your next move without any
restriction. It creates an illusion or " -body" to your opponent - concealing your
intended movements.
The on-guard position is perfect for mobility. It allows you to take small steps for
speed and controlled balance while bridging the distance to your opponent, and
camouflages your timing. Since the leading hand and foot are closest to the target,
80 percent of the hitting is done by them. Bruce Lee, a natural right-hander,
adopted the "southpaw" or "unorthodox" stance because he belive that the
stronger hand and foot should do most of the work.
It is important to position your arms, feet and head. From the southpaw stance, the
chin and shoulder should meet halfway - the right shoulder raised an inch or two
and the chin dropped about the same distance. At this position the muscles and
bone structure are in the best possible alignment, protecting the point of the chin.
In close-in fighting, the head is held vertically with the edge of the chin, pressed to
the collarbone, and one side of the chin is tucked to the lead shoulder. Only in rare,
extreme, defensive maneuvers would the point of the chin be tucked into the lead
shoulder. This would angle your head and turn your neck into an unnatural
position. Fighting in this position would tense the lead shoulder and arm, prevent
free action and cause fatigue because you would lack support of the muscles and
straight bone alignment.
CHAPTER 3 : Footwork
Footwork
The art of mobility
is the essence of fighting.
If you're slow on your feet,
you'll be late in hitting.
A skilled fighter can shift
to evade most blows.
His body is "light as a feather,"
when he fights all foes.
He moves like a stallion
galloping with grace
Instead of a kangaroo
leaping high in space.
FOOTWORK
In jeet kune do mobility is heavily emphasized because hand-to-hand combat is a
matter of movements. Your application of an effective technique depends on your
footwork. Speed of your footwork leads the way for fast kicks and punches. If you
are slow on your feet, you will be slow with your hands and feet, too.
The principle of fighting is the art of mobility: to seek your target or to avoid being a
target. Footwork in jeet kune do should be easy, relaxed and alive but firm in
movement, while the traditional, classical horse stance is not functional because it
is slow and awkward. In fighting you are required to move in any direction instantly.
Proper footwork is good balance in action, which contributes to hitting power and
avoidance of punishment. Good footwork will beat any kick or punch. A moving
target is definitely more difficult to hit than a stationary one. The more skillful you
are with your footwork, the less you have to use your arms to block or parry kicks
and punches. By moving deftly you can elude almost any blow and at the same
time prepare your fists and feet to attack.
Besides evading blows, footwork allows you to cover distance rapidly, escape out
of a tight corner and conserve your energy to counter with more sting in your punch
or kick. A heavy slugger with poor footwork will exhaust himself as he futilely
attempts to hit his opponent.
The best position for your feet is where you can move rapidly in any direction and
so you are well balanced to withstand blows from any angle. The feet must always
be directly under your body. The on-guard stance present proper body balance and
a natural alignment of your feet.

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CHAPTER 4 : Power Training
Power
Power in hitting
depends not on your strength.
But it is the way,
you throw your blows.
It is not whether
you are close or at length.
If you're too near,
use your striking elbows.
But it is the hands that
you'll employ the most
In a sparring session
or a martial arts meet.
And when it is all over,
hope you can silently boast
That you have learned
to hit with speed and power.
POWER TRAINING
Power in hitting is not based strictly on strength. How many times have you seen a
boxer who is not muscular but packs a wallop in his punch? And then you see
another, heavily muscular boxer who can't knock anyone down. The reason behind
this is that power isn't generated by your contractile muscles but from the impetus
and speed of your arm or foot. Bruce Lee, a 130-pounder, was able to hit harder
than a man twice his size, because Lee's blow with a heavy force behind it, was
much faster.
In jeet kune do you do not hit by just swinging your arm. Your whole body should
participate in the impetus - your hips, shoulders, feet and arms. The inertia of your
punch should be a straight line in front of your nose - using it as the guiding point.
The punch originates not from the shoulder but from the center of your body.
Straight punching or kicking is the basis for scientific and artistic fighting. It is a
modern concept in fisticuffs derived from the knowledge of body leverage and
makeup. A punch from your arm alone doesn't supply enough power. Your arms
should be used strictly as bearers of your force; and the correct application of your
body should furnish the power. In any power punching, the body must be balanced
and aligned with your lead foot, forming a straight line. This section of your body is
the mainstay, functioning as an axis to generate power.
Before you can punch with power, you must first learn to clench your fists properly,
otherwise you are liable to injure them.
CHAPTER 5 : Speed Training
Speed
Speed in fighting depends not
just on your hands and feet in swiftness,
But other attributes such as
nontelegraphic moves and awareness.
Speed in fighting is to hit
your foe without yourself being hit.
This can only be done by hours
of practice and being completely fit.
Speed in fighting is no good
without the power that goes with it.
SPEED TRAINING
What is speed in fighting? Is it the velocity of your hands, feet and body
movement? OR are there other, prevalent essentials in a good fighter? What is a
good fighte r?
To answer these questions: A good fighter is one who can hit his opponent quicker,
harder, without much perceptible effort, and yet avoid being hit. He doesn't only
possess a pair of fast hands and feet or quick body movement but has other
qualities such as nontelegraphic moves, good coordination, perfect balance and
keen awareness. Although some people are endowed with a few of these qualities,
most of these attributes are developed through hard training.
All the strength or power you have developed from your training is wasted if you
are slow and can't make contact. Power and speed go hand-in-hand. A fighter
needs both to be successful.
One immediate way to increase your speed at impact is to "snap" or "whip" your
hand or foot just before contact. It is the same principle as the overhand throw. For
example, if you throw a baseball with a full swing and snap your wrist at the last
movement or the tail end of your swing, the ball will have more velocity than
without the snap. Naturally, the longer swing with a snap will have more
acceleration at the end than a shorter swing with a snap. A 12-foot whip, flung
exactly, will generate more sting than a two-foot whip.
BRUCE LEE - 1940-1973
Bruce Lee flashed brilliantly like a meteor through the world of martial arts and
motion pictures. Then, on July 20, 1973, in Hong Kong, like a meteor-he vanished,
extinguished by sudden death. He was just 32.
Bruce Lee began his martial arts studies with wing chun, under the tutelage of the
late Yip Man, to alleviate the personal insecurity instilled by Hong Kong city life.
Perhaps because his training enveloped him to the point of fanaticism, he was
eventually able to refine, distill and mature into a philosopher, technician and
innovator of the martial arts.
After inte nsive study of different martial arts styles and theories, Lee developed a
concept of martial arts for the individual man. This concept he later labeled Jeet
Kune Do, the way of the intercepting fist. It has antecedents not only in his
physical training and voluminous martial arts library (over two thousand books), but
in his formal education as well (a philosophy major at the University of Washington,
Seattle).
Lee also combined his martial arts expertise with his knowledge of acting skills and
cinematic techniques, starring in several motion pictures: The Big Boss, Fists of
Fury, Way of the Dragon and Enter the Dragon.
Bruce Lee's death plunged both martial arts and film enthusiasts into an abyss of
disbelief. Out of their growing demand to know more of and about him, his Tao of
Jeet Kune Do was published-which is now followed by BRUCE LEE'S FIGHTING
METHOD.
This first in a series of volumes, which has been compiled and organized by his
long-time friend, M. Uyehara, utilizes some of the many thousands of pictures from
Lee's personal photo files. Uyehara is a former student of Bruce Lee

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