How to do a Kip-Up or Kick-Up? The kip-up movement is one you must have noticed in nearly every martial arts movie. It involves getting up from the ground by kicking the legs forward in the air. You might also learn this skill if you joined any gymnastic or MMA class near your home. Some of the renowned celebrities like Bruce Lee, Akshay Kumar, Jackie Chan, and Jason Statham have performed the kick-up in their movies and during tournaments. It seems like a natural movement because they show it as if it's easy to do and a part of their fighting style. It can be easy to learn if you don’t give up easily, and then you can show it off to your friends and family members or just learn it as a handy fighting skill, especially during self-defense. 5 Steps to Learn a Kip-up or Kick-up Step 1: Stretching and Warm Up The first step before learning any new bodyweight exercise is warm-up and stretching. It is especially important when you are going to engage the relaxed muscles and trying to do...
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| Strength, Stamina, Core & Stretching Workout At Home No Equipment | Day 18 |
Strength, Stamina, Core & Stretching Workout At Home No Equipment | Day 18: In today's workout session we will cover three major exercises which are only helpful in stretching but also very helpful in building stamina, strength and core muscles. Do take a printout of this session and switch on the timer before each exercise.
Strength, Stamina, Core & Stretching Workout At Home No Equipment | Day 18
Exercise 1: In To Out Leg Circles [10 Minutes]
In this exercise, you need to focus on mid group and oblique muscles. However, during this exercise, you will also be able to build your stamina and strength. At the same time, you will also be stretching your leg muscles so that you can do side-splits easily. So here is how you can do this exercise:
Keep one of your legs behind the other leg and at a shoulder wide distance from each other. Bring the leg which is kept behind upwards in a circular motion and move it back to the original posture. This way you are actually rotating your legs clock-wise. Do this motion 5 minutes with one of your legs and then alternate the same motion with the other leg.
Exercise 2: Out-To-In Leg Circles [10 Minutes]
This exercise is similar to the previous exercise, but it has only a slight difference. Instead of rotating legs clockwise, you need to rotate your legs anti-clockwise. Keep one leg behind the other leg and keep both legs shoulder width apart from each other. Bring the leg which is back in a rotational upward motion from outward to inward side and bring it back to the original position. Alternate your legs and repeat the same exercise after 5 minutes.
Exercise 3: Butterfly's Workout [10 Minutes]
Sit down on the ground and join your feet together. Bring both of your folded legs as close to your body as possible. Flap both legs together up and down like butterfly's wings. This exercise will strengthen your backbone and back muscles, as well as stretch your leg muscles. Keep repeating the motion until the timer runs out.
Your workout for the day is finished. For more interesting workouts, do subscribe and follow this blog by dropping your email in the section below. Also, if you would like to understand more about this workout, you can watch the premier today at 5 p.m. (IST) on my youtube channel.