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Take a look ahead at all the major movie releases coming to theaters and streaming this season. See the list. The festival of colours wouldn't be complete without the perfect dance playlist for your Holi party. Here are some of our favorite films that sparked the popularity of these danceable Holi numbers. Watch the video. In an attack on the heir to a style of karate in order to steal a coveted belt, and its glory, a band of mercenaries and its mastermind kill the said man.

The one ducking gets a good squat workout while the one kicking uses his legs and core to get both a good stretch and sweat. Sit ups are a classic way of building your core. For a good sit up, you should have arms crossed and your feet on the floor with your knees bent.

Sit ups are pretty easy. Lift your upper body up from the ground using your core.

You should be able to do a set of 15 from the get go, no problem. Do at least three sets as with the push ups.

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For an extra hard sit up, try doing them very slowly; even try holding the half way up position of the crunch for a minute. For a good crunch, you should have your knees up, feet off the floor, and hands behind your head. Cruns are a bit harder so maybe start with 5 per set and work your way up to You might want to try more sets than usual.

I suggest doing 4 sets of 5 to start.

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To add to the difficulty, try what we call a supercrunch. Start on your back, legs straight out with your feet an inch off the ground. To do the crunch, bring your knees in as you lift up your upper body with your core.

Also move your arms from your sides to your legs for a little pec workout. Leg lifts are a great way to work your lower abs, muscles which can be kind of forgotten with cruns and sit ups. Cross your legs and lift them 45 degrees if you can. Go up and down 15 to 20 times per set. An advanced variation requires a partner.

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Have he or she stand one foot on either side of your head. You should grab onto their ankles. Bring your feet up normally and when they are up 90 degrees, your partner should lightly push them back down. For butterfly kicks, simply rapidly push one leg up and the other down.

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Going back and forth between which leg is up and which is down. Like kicking your legs swimming, but without the water.

Half way up from a sit up position, twist your core and shoulder from one side to the other. A nice addition is to use your hands to touch the ground from one side to the other on each twist. To make this a bit harder on yourself, use a medicine ball. try with a light 5 pound one first and work your way up to around 15 pounds.

Any more weight and your back might have a little too much to handle. Facing the ground, assume the pushup position with your arms slightly bent.

Keep your back straight and abs flexed.

Planks are an exercise you just need to hold. Try 20 seconds at first for 1 set.

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Then slowly move up to 0 seconds, 45 seconds, and finally a minute. Do - 4 sets per workout. In Karate classes, there will be quite often a competition to see who can hold a plank the longest. Karate cardio is different from standard cardio.

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With kicks and blocks, explosive power is much more important than long term stamina. These exercises focus on mimicking the kind of stamina needed for a sparring match, not long distance running. This is a classic way to mimic sparring conditions. If you can jump rope 10 minutes straight, you can probably spar ten minutes straight.

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Stay low to the ground and keep a steady rhythm. There might not be a better cardio exercise for explosive power than line drills.

Try doing it with a group of at least two other people so you can have a little competition. On a flat running surface, place three markers to indicate touch lines. put the first one around the starting line, the second on the other end of your running area, and the last one in the middle of your running area. For the exercise, you will run to the middle line, touch the floor, run back, touch the floor at the starting line, run to the ending line on the other side of the area, and back.

Start off in your regular sparring stance, bouncing on the balls of your feet to keep loose.

When you envision your enemy, think about what attack you might do first, and see what their reaction might be. If they would strike at you, mimic a block and dodge. A problem you might have is that if you kick all the way through your shadow, like you would in a regular spar, you will be very off balance and land awkwardly. Try instead to do light kicks. Quick roundhouses work best. Fakes and swats at the head are great too.

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You can vary this by doing bag work instead of shadow Karate, if you have a punching bag available. All Titles TV Episodes Celebs Companies Keywords Advanced Search.

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  Yes, Karate is a great way to build lean muscle (think Bruce Lee instead of Arnold Schwarzenegger). In particular, Karate is a perfect way to build up your core and legs while not neglecting your upper body. Let's talk about different exercises Karate uses to build muscle through training, core work, and cardio Karate Girl. Saved by Mc bungboyn. 1. Karate Girl Martial Arts Women Martial Arts Training Female Fighter Muscle Girls Crossfit Athletes Gym Girls Fit Chicks Bikini Photos. More information Pinterest. Today. Explore. Log in. Sign up Karate (??) (/ k ? ? r ?? t i /; Japanese pronunciation: ; Okinawan pronunciation:) is a martial art developed in the Ryukyu developed from the indigenous Ryukyuan martial arts (called te (?), "hand"; tii in Okinawan) under the influence of Kung Fu, particularly Fujian White Crane. Karate is now predominantly a striking art using punching, kicking, knee strikes, elbow

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  Directed by Yoshikatsu Kimura. With Rina Takeda, Hina Tobimatsu, Tatsuya Naka, Kazutoshi Yokoyama. A mysterious group kidnap a girl's sister. Years later, the group reappears and she is determined to get her sister back

Trailers and Videos. DID YOU KNOW? Crazy Credits. Alternate Versions. Rate This. A mysterious group kidnap a girl's sister. Years later, the group reappears and she is determined to get her sister back.

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