what are flutter kicks exercise?
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A Flutter Kick is an exercise that specifically targets the lower abdominal wall. You perform this move by lying on your back and using your core to “flutter” your legs up and down. You'll often see this type of move performed in Pilates, barre and strength training classes.
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Fast movements – box jumps, jump squats and kettle bell swings help target and train fast-twitch muscles for explosiveness. Heavier power exercises – exercise like power cleans and back squats focus on the power side of your type IIb fast-twitch muscle fibers.
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['TUCK JUMP TO. [00:41]', 'PLYO JACK PUSH UP. [02:14]', 'DEADLIFT HOP. [03:01]', 'PLANK SKATERS. [03:56]', 'BALANCE BICYCLES. [04:57]', 'WORK 30 SEC REST 15 SEC. [06:23]']
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['The Front Kick (앞 차기, “Ap Chagi”) ... ', 'The Side Kick (옆 차기, “Yeop Chagi”) ... ', 'The Roundhouse Kick (돌려 차기, “Dollyeo Chagi”) ... ', 'The Back Kick (뒷 차기, “Dwit Chagi”) ... ', 'The Reverse Side Kick (반대 옆 차기, “Bandae Yeop Chagi”) ... ', '6 & 7. ... ', 'The Hook Kick (후려 차기, “Huryeo Chagi”)']
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['Stand on a step or raised surface with 1 foot.', 'Keep your standing leg straight.', 'Lower the opposite leg down, initiating the movement from your hip.', 'Keep the standing leg straight and the shoulders stable during the whole movement.', 'Hold the lowered position for 2 seconds without letting our pelvis rotate.']
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['Lunges. Challenging your balance is an essential part of a well-rounded exercise routine. ... ', 'Pushups. Drop and give me 20! ... ', 'Squats. ... ', 'Standing overhead dumbbell presses. ... ', 'Dumbbell rows. ... ', 'Single-leg deadlifts. ... ', 'Burpees. ... ', 'Side planks.']
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['Walking.', 'Dancing.', 'Swimming.', 'Water aerobics.', 'Jogging and running.', 'Aerobic exercise classes.', 'Bicycle riding (stationary or on a path)', 'Some gardening activities, such as raking and pushing a lawn mower.']
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Flutter kicks are great calorie burners. Depending on your current body weight and exercise duration and intensity, you can burn anywhere between 20-120 calories. That's equal to running for 15 minutes at moderate speed. So, kick some calories with flutter kicks!
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['Doing full-body exercises.', 'Pushups.', 'Squats.', 'Burpees.', 'Lunges.', 'Running and cycling.', 'Stair climbing.', 'Things to remember.']
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['Light walking or other light cardio.', 'Low-volume strength training and power-based activities. Due to the potential for an increase in strength during this time, including low-volume strength training and power-based activities is a smart move. ... ', 'Yoga and Pilates.']
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An exercise that's commonly found at any gym, including Studio SWEAT, is the kettlebell swing! This quick and powerful move is great for strengthening the hamstrings, glutes, lower back, and abdominal core. ... Then brace your core, engage those hips, and keep your back flat and neck straight while performing a hip hinge.
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['Start with your hands out in front of you or resting on your hips. ... ', 'As you lift your right leg up off the floor with the foot flexed, inhale and shift the weight into your left foot.', 'As you exhale, bring the leg back down to meet the left.', 'Repeat 10-12 times, then switch to the other side.']
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['Standing hip hinge.', 'Seated leg extension.', 'Chair squats.', 'Low plank hold with knee flex.', 'Takeaway.']
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Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength. They require you to exert your muscles to their maximum potential in short periods of time.
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['Alternating Single-Arm Chest Press.', 'Skull Crusher.', 'Hammer Curl.', 'Bent-Over Row.', 'Incline Push-up.', 'Plank Shoulder Tap.']
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T-Zone vibration is a strength training machine. The classic use of vibration is for Low Impact strength training. Keep your speed low and follow along the routines programmed into your aerobic or golf machines, our Vibration exercise DVD, or any other set of exercises designed to work your core, upper and lower body.
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['Side lunge with dumbbells.', 'Side dumbbell abductions.', 'Side leg lifts.', 'Hip raises.', 'Squats.', 'Squat kicks.', 'Dumbbell squats.', 'Split leg squats.']