Hindu push-ups, they to a hint, represent the general exercise intended for development of flexibility of a spine column and strengthening of muscles of chest department, hands and bark. Performance of the Indian press does not require special stock or high level of physical training. Exercise will approach as the beginning athletes, and professionals.
Advantage of exercise
These push-ups are an example of classical multiarticulate exercise. The more joints and muscular groups it is involved during the training, the it will be more effective.
Learn what push-ups from a floor are useful to men and whether exercise can do harm.
Hindu push-ups, owing to specifics of performance, have additional positive effects:
- change of position of a body does a spine column to more flexible and also stimulates work of a cardiovascular system;
- specific loading promotes strengthening of sheaves;
- performance to a hint on a regular basis increases indicators of force and endurance of pectoral muscles, backs, a press, legs and hands;
- the Indian press increases production of hormone of testosterone, thereby enhancing efficiency of a training and neutralizing catabolism processes.
Contraindications and harm
Hindu push-ups, unlike exercises with axial load, have a minimum of restrictions.
Performance is contraindicated to a hint only in the following cases:
- hypertension;
- muscular dystrophy;
- curvature of chest department of a backbone;
- gastrointestinal diseases;
- the dropped-out hernia;
- the rehabilitation period after an abdominal cavity surgeries.
We recommend to learn more about different types of push-ups.
Load distribution
Hindu push-ups involve more muscular groups, than classical option of this exercise.
The main loading is undertaken:
- pectoral muscles;
- shoulders;
- forearm muscles;
- triceps;
- press;
- quadriceps;
- calves.
Waist muscles, biceps and trapezes act as stabilizers.
Correct technology of performance
Technology of performance of the Indian press can seem distorted, but it allows to put bigger emphasis on power indicators.
Important! You monitor breath during exercise performance. The breath has to be at advance and a deflection of a back, and exhaled — when you return to a starting position, before new approach.
Exercise as follows is carried out:
- Starting position — an emphasis lying, hands are slightly wider than shoulders.
- Lift a basin up, forming the return deflection in a back. For those who are familiar with yoga strike a pose "A dog a muzzle down". Raise the head, bend elbows and lower chest department as low as possible to a floor. Advance the case, bending a back, kind of podnyrivy under an obstacle. Try not to bend legs.
- From the lower point make a start up, having completely unbent hands. Create the maximum deflection in a back, a basin reach for a floor. Enter a pose "A dog a muzzle up".
- After that bend hands in elbows and make a push a basin back. Chest department pass low over a floor, unbend hands and push out buttock department up.
Video: technology of performance of Hindu push-ups Try to do movements smoothly, without hurrying. Avoid breakthroughs. Choose the number of approaches, optimum for yourself.
Whether you know? In October, 1988 the Indian by the name of Bidzhender Singh could be wrung out in an hour of 387,720 times.
Regular performance to a hint will help to strengthen a body and to accelerate metabolism. It is possible to replace with the Indian press morning exercises or to diversify a training of pectoral muscles and hands.