TappBrothers - Why EVERYONE Should Do HINDU PUSH UPS
The Hindu push-up, also known as the sarand Dand, is a comprehensive exercise that improves strength, flexibility, cardio, and coordination. It has historical roots in Pani wrestling in India and South Asia, where it was used to develop legendary athletes. The exercise is broken down into four positions: push-up plank, downward dog, chatarunga, and cobra. Each position is crucial for mastering the technique and preventing injuries. Beginners are advised to practice each position individually before combining them into a fluid motion. This exercise is part of a broader Primal Fitness program designed to build a stronger, pain-free body.
Key Points:
- Hindu push-up improves strength, flexibility, cardio, and coordination.
- Originates from Pani wrestling, used for developing legendary athletes.
- Consists of four positions: push-up plank, downward dog, chatarunga, and cobra.
- Practice each position individually to master technique and prevent injuries.
- Part of a Primal Fitness program for building a stronger, pain-free body.
Details:
1. 🏋️ Introduction to Hindu Push-up: Strength and Flexibility
- The Hindu push-up is a dynamic exercise that improves strength, flexibility, cardiovascular health, and coordination, making it a comprehensive fitness tool.
- Known as the Swiss army knife of push-ups, it targets multiple muscle groups including the chest, shoulders, back, and core, providing a full-body workout.
- Incorporating Hindu push-ups into a fitness routine can enhance functional strength and flexibility, catering to a wide range of fitness levels.
- Variations of the Hindu push-up can be adapted for beginners or advanced athletes, ensuring accessibility and scalability of the exercise.
2. 🤸♂️ Historical Roots and Benefits
2.1. Historical Roots of the Hindu Push-up
2.2. Benefits of the Hindu Push-up
3. 🧘 Setting the Foundation: Preparing for Practice
- South Asia is renowned for its legendary athletes, highlighting the importance of strong foundational training methodologies from the outset.
- Learning correct techniques from the beginning is emphasized to build a robust foundation in fitness, crucial for long-term success.
- The Primal Fitness program is introduced, incorporating beginner-friendly exercises like the hinded push-up to gradually enhance fitness levels while ensuring correct form.
- Viewers are encouraged to support the channel by accessing the Primal Fitness program through a provided link, acting as a direct call to action to engage with the content.
4. 🔄 The Base Position: Building a Strong Start
- Breaking down the base position into four different positions helps prevent injuries and improve technique. Focusing on each element ensures proper alignment and strength in exercises like push-ups and downward dogs.
- Start in a proper push-up position with hands shoulder-width apart, fingers facing straight, and wrists stacked under shoulders. Avoid elbows flaring out for increased safety and effectiveness.
- Externally rotate the arms by wrapping elbows towards the body, which strengthens both push-up and downward dog positions.
- Prevent shoulder collapse by protracting shoulders, raising the back, and pushing down for a stronger posture. This maintains stability and reduces the risk of injury.
- Maintain a neutral spine by avoiding curving or arching, which is vital for core bracing and overall body alignment during exercises.
- Engage glutes without posterior tilting to keep a neutral position, which supports the lower back and enhances core stability.
- Feet should be hip-width apart with room in the heels to allow forward movement, avoiding being too far up on the toes. This positioning aids balance and ensures proper weight distribution.
5. 🐶 Transitioning Smoothly to Downward Dog
5.1. Establishing the Base Position
5.2. Executing the Downward Dog
5.3. Avoiding Common Mistakes
6. 💪 Perfecting Chatarunga: Alignment and Strength
- Begin the chatarunga position by laying on your mat with hands positioned near the chest, specifically around the armpits, ensuring fingers face forward and are shoulder-width apart.
- Ensure the wrist is stacked under the elbow to create a strong angle for better push-up strength and ease of movement between positions.
- Maintain core bracing and slight shoulder protraction to enhance stability and prevent shrugging.
- Adjust foot placement by allowing the heel to drop slightly in the plank position to facilitate transition from downward dog into chatarunga.
- Avoid common mistakes such as elbows flaring out or collapsing the chest, which can lead to shoulder strain.
- Proper alignment helps prevent injuries and improves strength-building efficiency in the pose.
7. 🐍 Mastering the Cobra: Flexibility and Control
- Begin with a baby cobra, lifting the chest off the ground using back muscles, not hands, to assess strength and flexibility.
- Use the baby cobra to gauge current back strength and flexibility before progressing to the full cobra.
- Transition to a full cobra by lifting the belly off the ground to increase flexibility.
- Assess the maximum comfortable extension without straining the back to establish a safe range of motion.
- Ensure hips remain stable when pushing up into a full cobra to avoid hyperextension and potential back injury.
- Separate technique instructions from flexibility assessment for clear guidance.
- Include detailed steps for transitioning from baby cobra to full cobra.
- Add advanced tips for individuals who are familiar with the basic cobra pose, such as engaging core muscles for stability and practicing variations like upward-facing dog for increased challenge.
8. 🔗 Integrating the Four Positions: A Fluid Motion
- To improve proficiency in the Cobra position, practice both the Baby Cobra and Full Cobra individually before combining them in the sequence to ensure proper technique.
- Master each of the four positions separately to build a strong foundation before attempting to integrate them into a unified sequence.
- Begin practicing on your knees or use a support like a ledge or couch to reduce resistance, allowing you to concentrate on achieving correct form.
- The transition from position one to two involves moving from a downward dog to a chaturanga, focusing on dropping the elbows and swooping under an imaginary low bar to maintain flow.
- Practice the transition into chaturanga meticulously, as it is vital for ensuring a seamless connection between positions.
- Achieve fluid motion by mastering each transition individually, ensuring that each movement is smooth before combining them into a complete sequence.
- Comfort during practice and proper technique without joint discomfort are key indicators of readiness to integrate these movements fully.
9. 🎯 Conclusion and Program Invitation
- The segment introduces a push-up plank exercise sequence involving multiple position transitions like downward dog and chatarunga, highlighting its integration into a PR fitness program.
- The PR fitness program emphasizes exercises that build a stronger, pain-free body, including beginner calisthenics.
- An invitation is extended to viewers to join the program by clicking a link in the description to learn more and participate in similar exercises.