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Hindu Push-Ups – Upper Body Workout
Hindu push-ups are a unique exercise that develops strength and endurance in the muscles of the upper body and helps to improve the flexibility of the spine. The exercise was borrowed from the training arsenal of Indian wrestlers. People who are fond of yoga will clearly see in it a similarity to a dog pose, which first looks down and then up.
The benefits of exercise
Hindu push-ups, proven over the centuries, when performed regularly, will allow you to experience several positive effects:
They strengthen the muscles of the shoulders, arms, and chest, as well as develop muscle strength and endurance
They improve the flexibility of the spine, train the muscles of the back and body
Changing the position of the body from the usual to the inverted one stimulates the work of the circulatory system, improves the condition of the vessels of the head, and prevents congestion in the small pelvis
Stretching the pectoral muscles and the press in the second phase of the exercise allows you to increase the work performed by these muscles, and therefore increase the effectiveness of the training
Contraindications include high blood pressure, headache, head vascular disease, shoulder injuries, and menstruation.
Load distribution
In general, the load during the exercise is distributed in the same way as during normal push-ups. The main work is performed by the triceps, pectoralis major muscles and, unlike traditional push-ups, the exercise forces the front bundles of the deltoid muscles to work actively.
Additionally, the extensors of the spine, abs, small muscles of the body are involved. In other words, the load is quite extensive and you can safely include this exercise in your upper body workout program.
Exercise technique
The exercise can be conditionally divided into two phases when you move forward and come back. Let’s consider them in detail.
Take a prone position with your palms slightly wider than your shoulders. Then move your feet closer to your arms so that your pelvis rises up. The pelvis must be raised so that the arms are in line with the body and neck. At the same time, the lower back is slightly bent, the legs remain as straight as possible. If you do yoga, it’s simple, take the downward dog pose.
Doing push-ups:
During the exercise, your chest moves in an arc. The movement is done smoothly without jerking. First, you need to make several bends, waves, and twists, thus pulling your back and stretching the spine. You can use it on triceps and chest workout days.
Exercise technique
Hindu push-ups can also be done as morning exercises. Exercise invigorates, accelerates metabolism, and tones the cardiovascular system.
Hindu push-ups can significantly strengthen the arms, chest, and shoulders, as well as the muscles of the back and abs.
