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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| Leg Workout | Leg Exercises | Day 45 |
Leg Workout | Leg Exercises | Day 45
Exercise 1: Walking Lunges (50 Reps Each Leg)
If you already know how to do a lunge then you can probably figure out the rest. For those, who are new to lunges, here is how you can do this exercise:
- Keep both of your hands behind your head, but don't join them
- Move one of your legs ahead of the other and bend the knee of the same leg you are moving forward. At any time don't let the knee of the leg you are moving forward go ahead of the same side toe.
- Keep the other leg completely straight and slightly lift the toe of the leg
- Move the leg which is back in the forward direction and repeat the same movements alternating each at a time
- Keep repeating until your reps are completed
Exercise 2: Side To Side Sit Ups (50 Reps)
- Keep your hands either right in front of your shoulder or just behind your head. Don't join them together in either case. if you do, then your back will be bent and you will do a wrong side sit-up movement.
- Bend the knee of one of the legs and keep the other leg completely straight
- Lift to alternate the same movement alternating your legs
- Keep repeating until all your reps have been completed
Exercise 3: Jumping Jacks (50 Reps)
If you have read the previous blog then you probably know how to do a jumping jack so you can start doing with the exercise. If you still don't know here is how you can do it:
- Stand straight above the ground
- Jump up in the air and keep your legs wide apart from each other. At the same time, clap your hands above your head.
- Jump back again and come back to the original position. Stop only once you have completed all reps.
Exercise 4: Squats (100 Reps)
- Keep your hand either behind your head or right in front of your shoulders.
- Bend both of your knees at the same time and sit down until your knees are completed parallel to both of your toes
- Take special care of your back and don't let it bend forward anyhow. In other words, keep it as straight as possible.
- Stand back up and keep repeating the movement until all your reps have been completed.
Exercise 5: Calf Raises (100 Reps)
- Stand straight above the ground
- Keep your hands either beside your upper body or just behind your head
- Slightly raise the rear side of your feet and then keep them back down
- Keep repeating until you have completed all of your reps
Note: The more amount of time you keep your legs raised up in during the calf movement, the more quickly you will see visible calf muscles.
Or
Just do each calf raise as slow as possible and you will still see visible results
For more information, watch the below video: