The push-up is one of the most common and effective exercises. Anyone who trains does, but let’s be honest, it can get really boring, really fast. So what is the alternative? Learn about Hindu push-ups!
Indian wrestlers call him “Dand”. It is a deviation from the daily push-ups and is believed to be a more complete workout. Just like push-ups, Hindu push-ups can be done anywhere and are a great option for an at-home workout. Its benefits include building muscle as well as improving body flexibility.
It looks like a full set and is a great compound exercise. But how to do Hindu push-ups and what are its benefits? Read on to find out more.
Push-ups can make your arms stronger! Image Courtesy: Shutterstock
Step by step guide on how to do Hindu push ups
1. The first thing to do is to mobilize your muscles, so that there is more fluidity in your exercise. After that, get into a regular push-up position. Make sure your arms are in line with your shoulders and your back is straight.
2. Next, get into a downward dog position. Lift your butt in the air and create a “V” with your body. Bend your elbows, lower your chest, and make sure your back is parallel to the floor. As you do this, make sure your knees are bent so you are technically squatting in this horizontal position!
3. Arch your back – both up and down. Push your chest out and straighten your arms and try to create an inverted “L” with your body. Engage your core and lift it as well, and make sure your hips aren’t touching the floor. Stay there for a few seconds, before making your next move.
4. To complete the movement, you need to return to the starting position. Slowly lower your belly and lift your hips, pushing them back and engaging your core and glutes. Straighten your arms and return to a horizontal squat position.
5. Now repeat! Do 8-12 reps in a set, aiming to complete 3-4 sets per workout day. If you find it hard to do 8-12 reps, start with 3-5 reps in a set and slowly increase your strength to do more reps.
Throughout the exercise, make sure your breathing is synchronized with your movements. Take a deep breath through your nose, inhale as you squat horizontally, and exhale as you straighten your arms and arch your back.
Also read: Tone your arms, stomach and legs all at once with superwoman push-ups
Benefits of Hindu pushups
As with most compound exercises, the benefits of Hindu push-ups are numerous.
For starters, it doesn’t just focus on your chest or pectoral muscles. It also helps build and develop your shoulders, arms, quarters, glutes, core, and spine.
However, building strength is only one of the goals of this variation of push-ups. Building your flexibility and mobility is one of the most important goals of this move – as well as working as a great restorative exercise for your spine and overall posture. It also helps build muscle endurance, which also helps you when doing other exercises.
Finally, it is important to know that Hindu push-ups cover the “three pillars of human movement”. These include:
1. Encourage good diaphragmatic breathing
2. Activate the “vestibular system” using head control
3. Engage the contralateral scheme
Being a versatile exercise that can be done literally anywhere, the Hindu push-up is a great exercise to add to your workout for a better overall lifestyle. It is an excellent movement that is increasingly finding its way into Indian and Western training programs.
If you are unsure of its place in your training program or in your life, you may consider seeking the assistance of a fitness coach, who will offer you assistance in integrating this exercise into your life. daily.
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