Indian squats. Indian push-ups

• Take the position usual for push-ups while lying down.
• Place your arms slightly wider than shoulder-width apart.
• The legs remain straight and the buttocks are raised up, as if arching the back on all fours.
• Bend your arms and lower your body down in a rounded arc.
• When your hips are down, straighten your arms and arch up.
• Your hips should almost touch the floor, your arms straight, and your back arched.
• Return to the starting position by lifting your buttocks up and straightening your arms.

Push-ups (Indian press): muscles involved

• Large pectoral
• Anterior deltoid
• Triceps brachii (triceps)

Push-ups (Indian press): description of the exercise

Push-ups are a necessary element of training not only for beginner athletes, but also for professionals. With the help of high-quality push-ups, you can achieve a pumped up torso, abs and, of course, arms. Different types of push-ups will allow you to choose the load of the desired degree of severity.

One of the unusual varieties of push-ups is “ Indian press" This exercise is not easy, but it is very effective for developing the muscles of the chest, shoulder girdle, as well as strengthening the legs and back, improving blood circulation and increasing flexibility throughout the body. Pay attention to your breathing when performing this exercise - as you exhale, you assume a lying position, while inhaling, you move forward and bend, the starting position is taken as you exhale, and inhale before the next repetition of the exercise.

Hindu push-ups, dandas, or as they are also called Indian presses, are a unique exercise that develops not only the strength and endurance of the muscles of the upper body, but also helps improve the flexibility of the spine.

It is believed that the movement in its current form was borrowed from the training arsenal of Indian wrestlers. People who are interested in yoga will clearly perceive in it a similarity to the pose of a dog, which first looks down and then up.

Benefits of exercise

Indian push-ups, proven over centuries, when performed regularly, will allow you to experience a number of positive effects:

Contraindications to perform the exercise are high blood pressure, headache, vascular diseases of the head, injuries to the shoulder joints, and in women - menstruation.

Load distribution

In general, the load during the exercise is distributed in a similar way to regular push-ups. The main work is performed by the triceps, pectoralis major muscles and, unlike traditional push-ups, this exercise forces the anterior deltoid muscles to actively work.

Additionally, spinal extensors, abs, and small core muscles are involved. In other words, the load map is quite extensive and you can safely include this exercise in your upper body training program.

Execution technique

The exercise can be roughly divided into two phases, when you move forward and go back. Let's look at them in detail.

Starting position: take a lying position, placing your palms slightly wider than your shoulders. Then move your feet closer to your hands 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 arched, the legs remain as straight as possible. If you do yoga, it's simple: get into downward-facing dog pose.

Performing push-ups:

• 1. Raise your head so that you can look ahead. Bend your elbows and lower your chest almost to the floor, arching your back. Try not to bend your legs. It's like you're ducking under an obstacle. At the same time, the body moves forward.
• 2.After passing the bottom point, push yourself up and forward, fully extending your arms. At the same time, the pelvis goes down, the back is arched as much as possible. Yogis take an upward-facing dog pose, with only their feet resting on their toes.
• 3.Now you need to perform the entire movement in reverse order and return to the starting position. Push your pelvis back and bend your arms. We move our chest above the floor, extend our arms and lift our pelvis.
• 4.Repeat the movement the required number of times.

During the exercise, your chest moves in an arc. The movement is done smoothly without jerking. First you need to do several bends, waves and twists, thus stretching your back and stretching your spine. You can use it on triceps and chest days.

Indian push-ups can also be performed as a morning exercise. Exercise perfectly invigorates, accelerates metabolism and tones the cardiovascular system.

Regularly performing Hindu push-ups will significantly strengthen your arms, chest and shoulders, as well as your back and abdominal muscles.

There are many types of push-ups, and all of them are beneficial as they affect our body in different ways. Today we will talk about Indian push-ups, also known as bomber push-ups or bomber push-ups. Their peculiarity is that the load is emphasized on the anterior deltoid muscles; in addition, the spinal extensor muscles receive secondary load. And so how to do Indian push-ups.

Execution technique

Execution example

Before you begin, warm up well, especially paying attention to your spine. The first thing you need to do to perform Indian push-ups is to take the standard position for most push-ups while lying down, with your hands positioned slightly wider than your shoulders. Then pull your feet towards your palms until your pelvis is raised, as shown in the figure, while your legs and back should not bend. This is the starting position. Start lowering your torso, pushing it forward as if you are overcoming an invisible obstacle. When your hips drop, use your arms to push your torso up. At the end, lower your torso while raising your hips - this is one repetition. If it is difficult to perform this type of push-up, place your hands on a small hill.

What are the benefits of Indian push-ups?

Indian push-ups work the same muscles as regular push-ups: pectoral, triceps and anterior deltoids. Only the anterior deltoid muscle takes on more load; if you want to strengthen its strength, then Indian push-ups are good for you.

This exercise, unlike other types of push-ups, actively involves the muscles responsible for changing the position of the spine - the core muscles (spinal extensors and abs), allowing you to increase not only their strength but also flexibility. In addition, due to this change in body position during repetition, Indian push-ups also have a good effect on the vascular system, due to a dynamic change in pressure in it.

To the question of when and how much to do. I would include Indian push-ups in chest and triceps training after the main exercise in 4-6 sets, the number of repetitions here is individual, in order to add load to the front deltoids and work the core muscles a little. Indian push-ups are also good for exercise, helping to wake up due to the active work of the vascular system.

If you know other effective types of push-ups, share them in the comments.

Hindu push-ups, also known as Hindu push-ups, are a core exercise designed to develop spinal flexibility and strengthen the muscles of the chest, arms, and core. To perform the Indian press, no special equipment or high level of physical fitness is required. The exercise is suitable for both beginner athletes and professionals.

Benefits of exercise

These push-ups are an example of a classic multi-joint exercise. The more joints and muscle groups involved during a workout, the more effective it will be.

• changing body position makes the spinal column more flexible and also stimulates the functioning of the cardiovascular system;
• specific load helps strengthen ligaments;
• performing Hindu on a regular basis increases the strength and endurance of the pectoral muscles, back, abs, legs and arms;
• Indian bench press increases the production of the hormone testosterone, thereby enhancing the effectiveness of training and neutralizing catabolic processes.

Contraindications and harm

Hindu push-ups, unlike axial load exercises, have minimal restrictions.

Performing Hindu is contraindicated only in the following cases:

• hypertension;
• muscular dystrophy;
• curvature of the thoracic spine;
• gastrointestinal diseases;
• prolapsed hernia;
• rehabilitation period after abdominal surgery.

Load distribution

Hindu push-ups work more muscle groups than the classic version of this exercise.

The main burden is borne by:

• pectoral muscles;
• shoulders;
• muscles of the forearm;
• triceps;
• press;
• quadriceps;
• caviar.

Correct technique

The technique of performing the Indian press may seem distorted, but it allows you to place more emphasis on strength indicators.

Important! Watch your breathing while doing the exercise. Inhale when moving forward and arching your back, and exhale when you return to the starting position, before a new approach.

1. Starting position - lying down, arms slightly wider than shoulders.
2. Lift your pelvis up, forming a reverse arch in your back. For those familiar with yoga, get into Downward-Facing Dog pose. Raise your head, bend your elbows and lower your chest as low as possible to the floor. Move your body forward, arching your back, as if ducking under an obstacle. Try not to bend your legs.
3. From the bottom point, push up, fully extending your arms. Create a maximum arch in your back, stretch your pelvis towards the floor. Get into Upward-Facing Dog pose.
4. After this, bend your elbows and push your pelvis back. Walk your chest low to the floor, straighten your arms and push your buttocks up.

Video: Hindu push-up technique Try to make movements smoothly, without rushing. Avoid jerking. Choose the optimal number of approaches for yourself.