How To Perform The Karaoke Exercise Properly

Karaoke exercise is a common footwork drill mainly done in martial arts that aims to prep and warm up the leg muscles to improve agility for intense exercises. This workout improves foot coordination when moving laterally.

Requirements: Ladder (optional)

Steps:

  • Stand on your side towards the direction of movement. Use a ladder or picture an imaginary one that symbolizes your projected direction of travel. Stand on both feet in such a way that your body is aligned to the line. Keep our feet hip-width apart.
  • Maintain a standing posture as you move your right foot over to cross your left foot. Sustain your weight at the base of your feet and use your abdominal muscles to support your core.
  • Keep your right foot on the ground and with your left foot, step to your left to uncross your legs. Ensure your legs aren’t closed at this stage. Open your hips and step with your right leg to cross behind your body. Your legs should be crossed again at this phase.
  • Resume your starting position by stepping to the left using your left foot. Repeat the steps as many times as you desire. Invert the motion in the right direction if you wish.
  • Swing your arms as you move to sustain your rhythm and stability.

Ensure your arms match your leg movements and use your hands to keep steady. Repeat the drill until you cover the desired distance then move to the opposite direction.

TIPS

  • Avoid rotating your upper body. Generate the motion from your hip.
  • Coordinate your hands and legs to build your pattern.
  • Ensure you touch the ground with your feet balls, it is the preferred method of executing this drill.

Correct procedures are key to this exercise. Redefining the procedure will consequently ruin your technique and increase accident risks. Begin slowly and progress gradually as you generate your rhythm. Ensure to control your motion all through the workout.

MUSCLES WORKED BY THE KARAOKE EXERCISE

The Karaoke drill activates many muscle groups, primarily working the groin. The flexors, quads, hip flexors and calf muscles, hamstrings, and obliques are also worked but to a lesser degree.

BENEFITS OF THE KARAOKE EXERCISE

ADVANCES NEUROMUSCULAR EFFICACY

Karaoke exercise is known to improve nerve impulses through speeding up signals to muscle fibers and facilitates better muscle coordination when performing intense exercises.

IMPROVES HIP FLEXIBILITY

Several muscles build up the hip flexor muscles that allow you to bend your knees and raise them towards your chest. Karaoke drill works these hip flexor muscles to improve their flexibility.

CORE MUSCLES BUILD UP

Karaoke drill strengthens the core muscles which in turn enables you to control and stabilize your body when performing exercises that involve running.

Your arm swing momentum is uniformly distributed to your hip flexor and leg muscles thus bettering any running drill you perform.

IMPROVED FEET AGILITY

Karaoke drills work the base of the feet which improve push-off strength exerted on the ground as you begin running. Running on the heels lessens the time spent compared to when whole feet touch the ground thus increasing your speed and agility. Shorter time of contact results in a faster run and a higher running economy.

ALTERNATIVES TO KARAOKE EXERCISE

SPIDERMAN ROTATION

This exercise involves stretching and rotation and targets the groin, hip flexors, and lower back. Spiderman rotation routine is easy to master and simple to perform.

Steps:

  • Begin with a push-up posture.
  • Bend your knees and step forward. Ensure you form the right angle below your knees.
  • Move back your hips and ensure your heels are in front of your toes.
  • Lower your hips down and lift your right arm as you twist till you feel a firm stretch.
  • Alternate the movements and repeat.

Tips;

  • Make sure you warm up thoroughly.
  • Control your movement and stretch only to comfortable positions.
  • Stretch your hand a little far to help with stability when twisting.

GROINERS

Groiners is a common exercise that primarily targets the calves, groin, hamstrings, and hip flexors. It is preferred for people who are fit and practice physical fitness regularly.

Steps:

  • Assume a push-up position
  • Use both legs to jump forward and land on your feet close to your arms.
  • Resume the starting position and do the desired number of reps.

MISTAKES TO AVOID WHILE DOING THE KARAOKE EXERCISE.

SLOPPY FEET

Karaoke exercise is a fun drill and that makes it very tempting to run over and finish the target area. This mistake makes you almost reach the target area and not actually close it.

Ensure you are precise while making your steps.

Begin slowly and gauge where you’re supposed to land your feet and increase your speed gradually without getting sloppy when performing this exercise.

Warm-up properly before commencing the exercise as it optimizes performance and workout safety.

HEAVY FEET

As a beginner in the agility ladder drill, it is sensible to step on the ground with your whole feet as you do the karaoke drill. This way it is easier to synchronize the movement pattern and align your feet. But as you improve the drill, you want to step on your toes as you go. This feigns movements and you will consequently fail to meet the goal of the drill.

EXCESS LEANING ON THE UPPER BODY

As you move through the agility ladder, your arms will automatically pump. Minimize leaning too much on the upper body as you move forward.

Ensure your shoulders are parallel with your hips to focus your whole-body weight on your midline.

CONCLUSION

Karaoke is a versatile and quick drill to master and can be done without any equipment.

Many health benefits come along with the continuous performance of this exercise including strengthening the lower body and core muscles and improving your overall muscle strength. Individuals who perform running exercises should practice this exercise more often to advance their speed and agility.

It is therefore important to include karaoke drills in your daily workout routines to experience the best results.