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...
How to Do a Bodyweight Squat? Your Step-by-Step Guide
The bodyweight squat is one of the favorite leg exercises for calisthenics practitioners. It targets the entire lower body. Unfortunately, many people don’t do it properly and get injured. The bodyweight squat is a seemingly easy exercise for beginners in this niche.However, it is commonly practiced even by the most advanced athletes, as it yields significant physical results, including muscle and strength development. Moreover, this particular movement requires minimal space.
Additionally, as a new calisthenics practitioner, you can easily do this leg exercise anywhere without the need for specialized equipment. Today, we will cover how to perform bodyweight squats correctly and effectively.
How to Do Bodyweight Squats?
Step 1: Standing Position
The first step that people often overlook is the standing position; however, they frequently get confused when practicing bodyweight squats. So, there are many standing positions while doing this exercise; however, some principles remain the same.
Firstly, you need to stand with your legs shoulder-width apart. Once you have done that, you need to decide the posture you are most comfortable in while doing the exercise, i.e., keeping your hand behind your head, in front with arms stretched forward, or hands on opposite shoulders.
All three postures are correct. Also, we are not referring to single-leg or pistol squats. We are doing the usual squats without any external weights such as dumbbells or barbells.
Step 2: Moving Down Posture
So, the next step is to sit down until you are in a chair posture, unless you are doing deep squats, which require you to sit down until you no longer push yourself down in a squat position.
While in the squat position, remember to keep your knees in line with your toes. Avoid moving them ahead of your toes, as it can cause injury. While in this movement, you would push your hips back and lower your body towards the ground.
Step 3: Get Back Up in the Original Position
Once you are in the squat position, start lifting your body until you reach the original standing position. After reaching the original standing posture, you would have completed a single squat. However, you should do as many as possible.
After you complete the maximum reps, it’s time to cool down. You can do that by doing a few jumping exercises. Also, it will reduce the chance of leg pain after a workout. Moreover, doing a cool down after any exercise is important to avoid injuries and relax your muscles.
Conclusion
Bodyweight squats are easy and most commonly done by athletes as they are great for building leg muscles. However, doing them properly is very important to avoid injuries and gain the most results out of them.
A bodyweight squat is a simple exercise that requires sitting down on the ground with your hands behind your head or in front of your shoulders and going downwards until you can’t anymore.
However, there is a difference between a normal and a deep bodyweight squat. A deep squat requires you to go completely down to the ground. On the other hand, the bodyweight requires going towards the ground until your legs are parallel.
If you require personal fitness training or online personal training, kindly write back to us, and we will help you with your calisthenics, weight loss, and fitness journey.