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A Step By Step Guide To Perfect Hindu Pushups

a-step-by-step-guide-to-perfect-hindu-pushups
<article> <section> <p>Ready for an intermediate push-up workout? Tired of doing normal push-ups? </p> <p>Then Hindu push-ups are perfect for your next at-home workout! </p> <p>Hindu push-ups strengthen the muscles in your upper body, build muscle, and even increase your mobility. If you can do a few normal push-ups, you should be able to do Hindu push-ups right away. And if not, it’s a new goal for you to work towards!</p> <p>Here’s a complete guide on Hindu push-ups: the benefits, if they build muscle, and how to set up and execute a perfect Hindu push-up during your next <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">at-home-workout</a>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Do Push-Ups Do for You?</header> <p>Push-ups are a functional, <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">full-body exercise</a>. If you’ve been with us for a while you know functional movements (like push-ups, <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups/" rel="noreferrer">squats</a>, and <a target="_blank" href="https://www.warriormade.com/content/exercise/10-reasons-why-walking-is-the-best-exercise/" rel="noreferrer">walking</a>) are one of our preferred tools for weight loss and <a target="_blank" href="https://www.warriormade.com/" rel="noreferrer">body transformations</a>. </p> <p>When you use several muscle groups at once, you burn more calories and add lean, toned muscle in several areas instead of getting bulky. </p> <p>Functional fitness exercises like push-ups are also good for keeping your shoulders flexible (crucial for having <a target="_blank" href="https://www.warriormade.com/content/exercise/at-home-exercises-to-strengthen-your-shoulders/" rel="noreferrer">pain-free shoulders</a>).</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Can Hindu Push-Ups Build Muscle?</header> <p>They absolutely can! By adding push-ups to your workouts, you can add muscle to your upper body, especially in the pectorals (chest), triceps, lats (upper back), and shoulders. Push-ups of all kinds come with the added bonus of a core workout, too (after all, the top position for a normal push-up is <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/"><strong>a plank</strong></a>).</p> <p>And a bonus: Hindu push-ups are actually <i>better</i> for increasing shoulder, hip, and back flexibility than regular push-ups.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How to Do a Perfect Hindu Push-Up</header> <p>Here are the keys for doing a perfect, safe Hindu push-up. The steps are broken up into two sections: <i>setup</i> and <i>execution</i>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Setup</header> <p>Check these three boxes before you start cranking out Hindu push-ups.</p> <div class="sub-head">1. Squeeze the Floor</div> <p>Squeeze the ground firmly throughout the position. Doing this will create stability in your shoulders and keep your wrists safe throughout the exercise.</p> <div class="sub-head">2. Space</div> <p>All you need is enough floor space to hold a plank. This is why we love at-home workouts.</p> <div class="sub-head">3. Know the Goal</div> <p>You will start in a downward dog position and finish in an upward dog position. Going into the push-up looks different than returning to the starting position.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Execution</header> <p>Now, here’s what to focus on for each portion of the Hindu push-up.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-4-0144.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-4-0144.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-4-0144.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-4-LR-0144.jpg" class="img-fluid" alt="hindu-pushup"> </picture> <div class="sub-head">1. Start: Downward Dog</div> <p>Your body should look like a ‘V’ in downward dog to start. In this position, push your arms into the floor and drive your head towards your toes. You will feel your shoulders stabilize, your core tighten, and a stretch down your hamstrings and quads. This is your sign that you’re ready to start.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-2-0144.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-2-0144.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-2-0144.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-2-LR-0144.jpg" class="img-fluid" alt="hindu-pushup"> </picture> <div class="sub-head">2. Elbows</div> <p>The push-up starts when you bend your elbows. Stay controlled as you bring your head down to the floor and back up to the sky to upward dog. Keep your elbows in towards your body. Don’t let them flare out.</p> <p>Imagine you are climbing under a fence. Get your head low enough to get under the fence, then bring it back to the sky on the other side, finishing in upward dog.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-1-0144.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-1-0144.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-1-0144.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-1-LR-0144.jpg" class="img-fluid" alt="hindu-pushup"> </picture> <div class="sub-head">3. Shoulders</div> <p>Think about getting your shoulders away from your ears at the top of your Hindu push-up. This will prevent you from slouching in upward dog and keep your shoulders active. Get tall through the top of your head and keep your shoulders back and down.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-3-0144.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-3-0144.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-3-0144.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hindu-pushup-3-LR-0144.jpg" class="img-fluid" alt="hindu-pushup"> </picture> <div class="sub-head">4. Next Rep: Back to Downward Dog</div> <p>Keep your shoulders and thighs active, exhale as you move back to downward dog. No need to go back under the fence. Simply raise your hips and make your body look like a ‘V’ again.</p> <p>The key: <i>don’t bend your elbows</i>.</p> <div class="sub-head">5. Breathing</div> <p>Your breath should be controlled during Hindu push-ups. Take a deep breath in when you start (top of downward dog). Let that breath go when you return for the next rep (as you raise your hips into downward dog).</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Common Errors During Hindu Push-Ups</header> <p>The two most common faults we see during Hindu push-ups are sloppy start/finish positions and letting your knees touch the ground during the workout. </p> <p>Use your shoulder strength and stamina to go “under the fence” and your core strength to keep you off the floor.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How Should I Add Hindu Push-Ups to My Workout?</header> <p>The options are endless, but here are a few ideas for using Hindu push-ups in your fitness workouts to either build muscle or lose weight.</p> <p>Add Hindu push-ups to a <a target="_blank" href="https://www.warriormade.com/content/exercise/circuit-training-for-weight-loss/" rel="noreferrer">circuit workout</a> using four to six different exercises. Pick other full-body, functional exercises like <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups/" rel="noreferrer">squats</a> or <a target="_blank" href="https://www.warriormade.com/content/exercise/the-3-best-hamstring-workouts/" rel="noreferrer">drinking birds</a>.</p> <p>Superset Hindu push-ups with a <a target="_blank" href="https://www.warriormade.com/content/exercise/the-best-thigh-slimming-exercise/" rel="noreferrer">lower body</a> or <a target="_blank" href="https://www.warriormade.com/content/exercise/the-best-lower-ab-exercises-you-can-do-at-home/" rel="noreferrer">lower ab exercise</a>. A superset means you do both exercises back-to-back with no break. Supersets give you a nice fitness workout on top of your strength training.</p> <p>Or, just do three sets of as many good Hindu push-ups as you can with perfect form. If they start getting ugly, stop. Rest two minutes in between sets and try to get more next time!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Perfect Hindu Push-Ups—Wrapping Up</header> <p>The keys for good Hindu push-ups include firmly gripping the ground, making sure your starting position and ending position are solid (because this keeps your shoulders and core working), and breathing throughout. </p> <p>Whether you’re tired of normal push-ups or just looking for a challenge, Hindu push-ups are a perfect addition for your next <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">at-home workout</a>!</p> <p>Check out our <a target="_blank" href="https://www.youtube.com/channel/UCZjFDJI4B4l16uujibduMFA" rel="noreferrer">YouTube channel</a> and <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">exercise section</a> for more fitness workout guides and tutorials. Start your body transformation with <a target="_blank" href="https://www.warriormade.com/" rel="noreferrer">Warrior Made</a> today!</p> </section> </article>

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