What To Know
- They start with a standard push up position, but instead of lowering the body towards the ground, the hips are lifted towards the ceiling, creating an inverted V-shape.
- Whether you choose the full-body engagement of Hindu push ups or the upper-body focus of normal push ups, both exercises can contribute to your fitness goals.
- Can I do both Hindu push ups and normal push ups in the same workout.
Push ups, a fundamental exercise in fitness, come in various forms, each offering unique benefits. Among them, Hindu push ups and normal push ups stand out as popular choices. This blog post delves into a comprehensive comparison of these two variations, exploring their differences, similarities, and which one might be the better fit for your fitness goals.
What are Hindu Push Ups?
Hindu push ups, also known as dandayamana bhujangasana in Sanskrit, are a challenging variation that incorporates a full-body movement. They start with a standard push up position, but instead of lowering the body towards the ground, the hips are lifted towards the ceiling, creating an inverted V-shape.
What are Normal Push Ups?
Normal push ups, or standard push ups, are the most common variation. They involve starting in a plank position, lowering the body towards the ground, and then pushing back up to the starting position. This motion primarily targets the chest, triceps, and shoulders.
Hindu Push Ups vs. Normal Push Ups: A Comparative Analysis
1. Range of Motion
Hindu push ups have a greater range of motion compared to normal push ups. The hip extension and inversion movement in Hindu push ups engage additional muscle groups and increase joint mobility.
2. Muscle Groups Targeted
Hindu push ups target a wider range of muscle groups than normal push ups. In addition to the chest, triceps, and shoulders, they also engage the core, lower back, and hamstrings.
3. Difficulty Level
Hindu push ups are generally considered more challenging than normal push ups due to their increased range of motion and muscle group involvement. They require greater strength, flexibility, and balance.
4. Benefits
Hindu Push Ups:
- Improved flexibility
- Increased core strength
- Enhanced shoulder stability
- Improved posture
Normal Push Ups:
- Increased upper body strength
- Improved chest definition
- Enhanced triceps development
- Reduced risk of shoulder injuries
5. Variations
Both Hindu push ups and normal push ups have variations to accommodate different fitness levels and goals. For Hindu push ups, there are incline and decline variations, while normal push ups have wide, narrow, and plyometric variations.
6. Which One is Better?
The choice between Hindu push ups and normal push ups depends on individual fitness goals and abilities.
Choose Hindu push ups if:
- You want to improve flexibility and core strength
- You have good shoulder mobility
- You are looking for a challenging and full-body exercise
Choose normal push ups if:
- You are a beginner or have limited fitness experience
- You want to focus on upper body strength development
- You have any shoulder or back injuries
How to Incorporate Hindu Push Ups and Normal Push Ups into Your Workout
- Start gradually: Begin with a few repetitions of each variation and gradually increase the number as you get stronger.
- Use proper form: Ensure you maintain a straight back, engage your core, and keep your elbows close to your body.
- Listen to your body: Stop if you experience any pain or discomfort.
- Combine with other exercises: Incorporate push ups into a well-rounded workout routine that includes exercises for other muscle groups.
Ending Note: The Push Up Paradigm
Hindu push ups and normal push ups offer distinct benefits and challenges. Understanding their differences and similarities can help you make an informed decision about which variation to include in your fitness routine. Whether you choose the full-body engagement of Hindu push ups or the upper-body focus of normal push ups, both exercises can contribute to your fitness goals.
Information You Need to Know
1. Can I do both Hindu push ups and normal push ups in the same workout?
Yes, you can incorporate both variations into your workout. However, start gradually and pay attention to your body’s response.
2. Which variation is better for building muscle?
Both variations can contribute to muscle building, but normal push ups primarily focus on the upper body, while Hindu push ups engage more muscle groups.
3. How many push ups should I do per set?
The number of push ups per set depends on your fitness level. Aim for 8-12 repetitions for normal push ups and 5-8 repetitions for Hindu push ups.
4. What if I can’t do a full Hindu push up?
Start with modified versions, such as incline Hindu push ups or knee Hindu push ups, and gradually work your way up to the full movement.
5. Is it okay to use a resistance band for push ups?
Yes, using a resistance band can provide additional resistance and make the exercise more challenging.
6. Can I do push ups every day?
It is not recommended to do push ups every day, as it can lead to overuse injuries. Aim for 2-3 sessions per week, allowing for rest and recovery.
7. What are some alternative exercises to push ups?
If push ups are too challenging, try plank hold, triceps dips, or incline push ups.
8. How do I improve my push up form?
Practice regularly, focus on maintaining a straight back, and engage your core and glutes.
9. Can I do push ups on my knees?
Yes, knee push ups are a modification suitable for beginners or those with limited flexibility.
10. How do I know if I am doing too many push ups?
Pay attention to any pain or discomfort in your shoulders, elbows, or wrists. If you experience any, reduce the number of repetitions or take a break.
