What To Know
- Hindu pushups, also known as Indian pushups, are a more advanced variation of the traditional push up that incorporates a deeper range of motion and engages additional muscle groups.
- The increased range of motion and dynamic movement in Hindu pushups make them a more calorie-intensive exercise than traditional push ups.
- Start in a plank position with your hands shoulder-width apart, feet together, and body in a straight line from head to heels.
Push ups are a fundamental bodyweight exercise that targets multiple muscle groups in the upper body, including the chest, triceps, and shoulders. They are a versatile exercise that can be modified to accommodate different fitness levels and goals.
Benefits of Push Ups
- Increased upper body strength: Push ups effectively engage the chest, triceps, and shoulders, helping to build muscle mass and strength.
- Improved core stability: Push ups require core engagement to maintain a stable body position, strengthening the abdominal and back muscles.
- Enhanced shoulder mobility: The wide range of motion involved in push ups promotes shoulder flexibility and range of movement.
- Calorie burning: Push ups are a calorie-intensive exercise that can help burn fat and improve overall fitness.
Hindu Pushups: A Dynamic Variation with Increased Range of Motion
Hindu pushups, also known as Indian pushups, are a more advanced variation of the traditional push up that incorporates a deeper range of motion and engages additional muscle groups.
Benefits of Hindu Pushups
- Increased range of motion: Hindu pushups involve a downward-facing dog position, which allows for a greater range of motion in the chest and shoulders.
- Improved flexibility: The dynamic nature of Hindu pushups requires increased flexibility in the shoulders, hamstrings, and wrists.
- Enhanced core engagement: The downward-facing dog position requires significant core strength to maintain stability, making Hindu pushups a challenging core exercise.
- Greater calorie expenditure: The increased range of motion and dynamic movement in Hindu pushups make them a more calorie-intensive exercise than traditional push ups.
Push Ups vs. Hindu Pushups: Which is Better?
The choice between push ups and Hindu pushups depends on individual fitness level, goals, and preferences.
- Beginners: Traditional push ups are more accessible for beginners as they require less core strength and flexibility.
- Advanced exercisers: Hindu pushups provide a greater challenge and can help advanced exercisers target additional muscle groups and improve flexibility.
- Calorie burning: Hindu pushups have a slightly higher calorie burn potential due to their increased range of motion and dynamic movement.
- Core engagement: Hindu pushups require more core engagement than traditional push ups, making them a better choice for core strengthening.
How to Perform Push Ups
1. Start in a plank position with your hands shoulder-width apart, feet together, and body in a straight line from head to heels.
2. Lower your body by bending your elbows, keeping your core engaged and back straight.
3. Go down until your chest is almost touching the ground.
4. Push back up to the starting position.
How to Perform Hindu Pushups
1. Start in a downward-facing dog position, with your hands shoulder-width apart, feet hip-width apart, and body forming an inverted V-shape.
2. Lower your body by bending your elbows, bringing your chest towards the ground.
3. Push back up to the downward-facing dog position.
4. Raise your hips up into an upward-facing dog position, forming a V-shape with your body.
5. Lower back down to the downward-facing dog position.
6. Repeat the cycle.
Variations of Push Ups and Hindu Pushups
Push Ups
- Incline push ups: Performed with your hands elevated on a platform, reducing the resistance and making them easier.
- Decline push ups: Performed with your feet elevated on a platform, increasing the resistance and making them more challenging.
- Wide-grip push ups: Performed with your hands placed wider than shoulder-width, targeting the chest more.
- Close-grip push ups: Performed with your hands placed closer than shoulder-width, targeting the triceps more.
Hindu Pushups
- Pike push ups: Performed with your hands elevated on blocks, increasing the range of motion and difficulty.
- Scorpion push ups: Performed with your feet elevated on a bench or box, challenging your core and shoulder flexibility.
- Superman push ups: Performed with your arms and legs extended, targeting the entire upper body and core.
Safety Tips
- Warm up properly: Perform light cardio and dynamic stretches before doing push ups or Hindu pushups.
- Maintain proper form: Keep your body in a straight line, engage your core, and avoid arching your back.
- Listen to your body: Stop if you experience any pain or discomfort.
- Modify as needed: If you are unable to perform full push ups or Hindu pushups, modify the exercises to suit your fitness level.
Summary: Push Ups and Hindu Pushups – Two Essential Upper Body Exercises
Push ups and Hindu pushups are both effective upper body exercises that offer a range of benefits. Whether you are a beginner or an advanced exerciser, incorporating these exercises into your workout routine can help you build strength, improve flexibility, and enhance overall fitness.
Popular Questions
Q: Which exercise is better for building muscle, push ups or Hindu pushups?
A: Both exercises effectively build muscle, but Hindu pushups engage a wider range of muscles due to their increased range of motion.
Q: Are Hindu pushups harder than push ups?
A: Yes, Hindu pushups require more core strength, flexibility, and range of motion than traditional push ups.
Q: Can I do push ups and Hindu pushups on the same day?
A: Yes, but it is recommended to start with a smaller number of repetitions and gradually increase as your fitness level improves.
