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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| Chest Workout (No Equipment) | Home Workout | Day 38 |
Chest Workout (No Equipment) | Home Workout | Day 38
Exercise 1: Normal Push-Ups (20 Reps)
- Keep your body completely straight with your stomach facing the ground
- Lift your body with the help of your arms and your legs
- Bend your elbows inward to touch your chest to the ground
- Come back to the original inclining push-up posture
- Keep touching the ground and coming back until your reps are finished
Exercise 2: Wide Grip Push Ups (20 Reps)
- Keep your arms straight above the ground and your body in an inclining position with your stomach facing the ground
- Widen the distance between your arms to more than the usual
- Dip your chest to touch it on the floor by bending your elbows
- Rise back to the original push up posture
- Keep dipping your chest to the ground and rising up until your reps are completed
Exercise 3: Spartans (20 Reps Both Sides)
- Keep your body in a declining position with your arms completely straight and your hands on the ground
- Bring one of your hands just behind the other
- Dip in between your arms and then rise up to alternate the positions of your hands and then dip back down
- You can even alternate the position of your hands by jumping from the dip position
- Keep repeating until 20 reps are completely by alternating both of your hands
Exercise 4: Pike Push Ups (20 Reps)
- Raise your body above the ground by keeping your arms completely straight
- Bring yourself in a V-shaped position by bringing your legs close to your hands
- Dip your head towards the ground by bending your elbows
- Raise your head back to the original V-shaped posture by straightening your arms
- Keep repeating until 20 reps are completed
Exercise 5: Wide Grip Side To Side Movement (20 Reps)
- Bring your body in a wide push up position
- Except for keeping your chest above the ground like in a usual wide grip push-up keep it on the ground but don't let it touch the ground
- Move your chest from either side to the other by stretching your hands straight in a horizontal direction
- Once you have moved to one of the sides then move to the other side while you are still in the down wide grip push-up posture
- Keep repeating until and unless you have completed 20 reps both sides
Exercise 6: Yoga Push Ups (20 Reps)
- Bring your body in a usual pike push up position
- Move the upper body in between in the hands and raise it at the end by bending your back
- Come back to the original position and then repeat the whole process
If you would like to understand more about this workout, then do watch the below video: