Hindu push-ups - training chest, shoulders and triceps

Hindu push-ups - training chest, shoulders and triceps

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The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Hindu push-ups, dandas or as they are also called the Indian bench press - this is a unique exercise that develops not only strength and endurance of the muscles of the upper body, but also contributing to improving 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 fond of yoga will clearly catch in it a resemblance to the pose of a dog, which first looks face down and then up.

Benefits of the exercise

Proven centuries of Indian push-ups, if performed regularly, will allow you to experience a number of positive effects:

  • Strengthening the muscles of the shoulders, arms and chest. The development of muscle strength and endurance.
  • Improving the flexibility of the spine, training the muscles of the back and cortex.

  • Changing the position of the body from the usual to the inverted one stimulates the circulatory system, improves the condition of the vessels of the head and prevents stagnation 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.

Hindu push-ups - training chest, shoulders and triceps

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

Load distribution

In general, the load during the exercise is distributed in a similar way to ordinary push-ups. The main work is performed by triceps, pectoralis major muscles and yet, unlike traditional push-ups, this exercise makes the front bundles of deltoid muscles work actively.

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

Technique

An exercise can be conditionally divided into two phases when you move forward and come back. Let's consider them in detail.

Starting position: Accept the emphasis lying down, placing palms slightly wider than shoulders.

Then move your feet closer to your hands, so that the pelvis rises. The pelvis should be raised so that the hands are in one line with the body and neck. At the same time, the loin is slightly bent, the legs remain as straight as possible. If you do yoga, everything is simple: take the dog's pose with its face down.

Hindu push-ups - training chest, shoulders and triceps
Starting position

Performing push-ups:

  1. Raise your head so that you can look in front of you.

    Bend your elbows and lower your chest almost to the floor, while bending your back. Try not to bend your legs. You seem to be diving under an obstacle. The case moves forward.

  2. Having passed the lower point, push yourself up and forward, fully extending your arms.

    The pelvis thus falls down, the back is bent as much as possible. Yogis take the dog’s pose with their faces up, only their feet rest on their fingers.

  3. Now you need to perform all the movements in the reverse order and return to the starting position. Push the pelvis back and bend your arms. We carry the chest over the floor, unbend our arms and raise the pelvis.

  4. Repeat the desired number of times.

During the exercise, your chest moves in an arc. The movement is done smoothly without jerking. Previously, it is necessary to make several inclinations, waves and twists, thus pulling the back and stretching the spine. You can use it on triceps and chest workout days.

Hindu push-ups - training chest, shoulders and triceps
Technique of execution.

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

Regular hindu push-ups will significantly strengthen the arms of the chest and shoulders, as well as the muscles of the back and abs.

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Hindu push-ups - training chest, shoulders and triceps

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

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