Today, the exercise “Hindu push-ups” is very popular and the fitness industry is experiencing its second ascent. The first came in the 60s of last century. A lot of women and men around the world decided to hook into lifting weights, doing powerlifting, crossfitting, fitness or bodybuilding. Each athlete is individual, so in the industry there are more new exercises that came from other sports.
Who needs to perform the exercise and why is it important?
What are Hindu push-ups and why are they so important to the athlete? This is a basic exercise, which is more used by beginners. Its main advantage is the involvement of the dorsal muscles and increase of the load on the muscles of the press in comparison with ordinary push-ups. This exercise will be a good option for training at home, or on trips, when it is not possible to get access to sports equipment.
Hindu push-ups came from eastern medicine and represent a conditioning exercise. However, their mechanics can be equated to basic movements with great stretch. From the point of view of the benefits for the athlete, this complex helps to:
- significantly increase the production of testosterone in the body;
- neutralize the basic catabolic processes;
- strengthen the ligaments, due to a very specific load;
- replace the basic complexes in the absence of sports equipment.
Well, the most important advantage of Hindu push-ups is their high efficiency. Due to the non-standard angle of building of pectoral muscles, it is possible to shock them and overcome the power plateau, which is important for athletes having trouble with further sports performance growth. Another important feature of this eastern exercise is the extensive involvement of the spinal muscles in the work. This is especially useful for those who lead a sedentary lifestyle and do not aspire to visit the gym, but want to prevent osteochondrosis, osteoporosis and other vertebral diseases.
Contraindications and harm
Unlike the axial loads that occur during the exercises on the bottom and upper back, Hindu push-ups differ in that they help to recover from injuries. And most importantly, this exercise does not have specific contraindications, except:
- Presence of severe muscular dystrophy;
- Presence of the prolapsed hernia;
- Spine curvature disorders such as kyphosis;
- Diseases associated with the gastrointestinal tract;
- Postoperative periods when working with the muscles of the abdominal cavity;
The only harm that these push-ups can cause is to increase the pressure. And then, this is possible only if you seriously violate breathing techniques during the exercise.
What muscles are working out?
During the performance of Hindu push-ups, significantly more different muscle groups are involved in comparison with the classical ones. However, the load on them is distributed more evenly, which somewhat reduces the effectiveness of this exercise as a basic one.
|Muscle group||Load type||Accent|
|Pectoral bundles||Additional active||Small|
|Three-headed flexor||Main active||Significant|
|Lumbar muscles||Additional active||Small|
|Core muscles||Additional active||Small|
|Abdominal muscles||Main active||Significant|
|Front deltoids||Main active||Significant|
|Upper deltoids||Main active||Significant|
|Rear deltoids||Additional active||Absent|
|Muscles of forearm||Main active||Significant|
Features of performance technique
The main feature of Hindu push-ups is the very specific technique of doing the exercise. For many athletes, it will seem highly distorted and incorrect. But let’s consider it in more detail.
First of all, to prevent injury, you should stretch before doing this exercise. Stretching will loosen your muscles and enable you to do this exercise more fluidly.
- Start stretching by standing up, with your feet spread shoulder length apart. Then, bend to touch your toes on each foot, and hold for 10 seconds.
- Alternatively, you can stretch sitting down. Sit on the floor with your legs spread, similar to a V position. Reach for your toes on the left foot, right foot, and then reach as far as you can in the middle, and hold for 10 seconds.
Then, start performing the exercise:
- Get into a starting Hindu push-up position. To start the Hindu push-up, get into a normal, starting push-up position. With your knees bent and touching the ground, place your hands on the ground directly under your shoulders (your arms should be straight). Then, slowly remove your knees from the floor and dig your toes into the ground to stabilize the lower half of your body. You should be in a high plank position.
- For beginners, place your hands and feet a little farther than shoulder-width apart.
- More advanced trainees can keep their hands and feet closer together for a more intense workout.
Once you are in the starting push-up position, begin to raise your backside up into the air. As you raise your backside into the air, keep your arms, legs, and back straight. At this point, your eyes should be looking at your feet. In this position, you will look like an upside down V.
This V position is essentially the starting position, and you will return to this position after you complete each push-up.
Before you begin the next movements of the push-up, remember to breathe in through your nose.
- Bend your elbows and lower your chest. While breathing in, begin to bend your elbows outward and lower your chest to the ground. Your backside should be more level to the ground, but still pointing slightly upward at this point. You will feel as if you are in a flexed push-up position with your backside slightly pointed upward.
- Arch your lower and upper back. As your chest gets lower to the ground, in a scooping motion, scoop your head upward while arching your lower and upper back. Exhale through your mouth as you do this motion. At this point, you are essentially at the “bottom” of the push-up.
- Straighten your arms and look up. After scooping your head in a round, upward motion and arching your back, straighten your arms, lift your torso, and look upwards. Your hips should be down towards the floor, but not touching the floor.
- Return to the third position. This is an intermediate step, you need to lower your torso, but don’t arch your lower and upper back.
- Return to the starting position. Simply lift your hips to return to the V position; use your abs and gluteus maximus, i.e., your butt muscles, to bring your backside up into the air. As you push back to the starting position, inhale deeply through your nose, and exhale through your mouth as you reach the V position.
A separate mention deserves breathing. An important feature of the exercise is the fact that when performing it, it is highly recommended not to take a full breath. Everything is done on the half-breath with the muscle tension of the diaphragm to hold the air. Exhalation occurs when exiting push-ups. Perform this exercise at a moderate pace.
If you are a beginner, it is recommended that you do as many push-ups or repetitions as you are able to, for example, 3 or 5 repetitions is fine. If you need to rest during the exercise, take a break in the starting V position. As you become better, you can add more sets and repetitions. For example, you can do 2 sets of 3 repetitions or push-ups. If you are more advanced, you can do more sets with more repetitions. For example, 3 sets with 8 to 10 push-ups or repetitions.
These push-ups should be done seamlessly in a sweeping motion without delay between each part.
Hindu push-ups are not a panacea; in addition, they have a big limitation on progression. If there are weak ligaments, you will not be able to progress in this exercise. In addition, the mechanics of the exercise “ties” the athlete, not allowing him to use additional burdens. At the same time, this complex is able to support the body in the post-operative period, to quickly get into shape, and most importantly, it helps both men and women. Moreover, the low intensity of the load reduces the traumatic danger of the exercise practically to zero.