What To Know
- It involves starting in a plank position with your hands shoulder-width apart, lowering your body until your chest touches the ground, and then pushing back up to the starting position.
- The Hindu pushup, also known as the “Ashtanga pushup,” is a dynamic exercise that combines elements of a pushup and a forward roll.
- Perform a few sets of normal pushups as a warm-up to activate your chest and shoulder muscles.
Are you looking to take your fitness to the next level? You’ve likely heard of the classic pushup, but have you encountered the Hindu pushup? Both exercises are excellent for building upper body strength and endurance, but they target different muscle groups and offer unique benefits. This blog post will delve into the differences between normal pushups vs Hindu pushups, helping you decide which is best for your fitness goals.
Understanding the Basics: Normal Pushups
The standard pushup, often referred to as the “normal” pushup, is a fundamental bodyweight exercise that engages multiple muscle groups. It involves starting in a plank position with your hands shoulder-width apart, lowering your body until your chest touches the ground, and then pushing back up to the starting position.
The Benefits of Normal Pushups
Normal pushups offer a wide range of benefits, including:
- Increased Upper Body Strength: Pushups target your chest, shoulders, triceps, and core muscles, building overall upper body strength.
- Enhanced Core Stability: Maintaining a straight line from head to toe during a pushup strengthens your core muscles, improving stability and balance.
- Improved Functional Strength: Pushups mimic everyday movements, making them a functional exercise that translates to real-life activities.
- Versatility: Normal pushups can be modified to suit different fitness levels, with variations like knee pushups for beginners and decline pushups for advanced individuals.
Delving Deeper: Hindu Pushups
The Hindu pushup, also known as the “Ashtanga pushup,” is a dynamic exercise that combines elements of a pushup and a forward roll. It involves starting in a plank position, then lowering your body while simultaneously bringing your hips forward and your head back. You then push yourself back up, rolling your body forward as you extend your arms.
The Benefits of Hindu Pushups
Hindu pushups offer unique benefits that go beyond those of the standard pushup:
- Increased Flexibility and Mobility: The dynamic movement of the Hindu pushup promotes flexibility in your shoulders, back, and hips.
- Improved Core Engagement: The twisting motion of the Hindu pushup engages your core muscles more intensely than a regular pushup.
- Enhanced Dynamic Strength: This exercise builds dynamic strength, which is the ability to generate force quickly and efficiently.
- Improved Balance and Coordination: The forward roll component of the Hindu pushup challenges your balance and coordination.
Normal Pushups vs Hindu Pushups: A Head-to-Head Comparison
Muscle Engagement:
- Normal Pushups: Primarily target the chest, shoulders, triceps, and core muscles.
- Hindu Pushups: Engage more muscles, including the back, hips, and glutes, due to the dynamic rolling motion.
Difficulty:
- Normal Pushups: Can be modified for different fitness levels, making them accessible to beginners.
- Hindu Pushups: Require more flexibility and coordination, making them more challenging for beginners.
Focus:
- Normal Pushups: Emphasize static strength and stability.
- Hindu Pushups: Focus on dynamic strength and mobility.
Choosing the Right Exercise for You
The best exercise for you depends on your fitness goals and current fitness level.
- Beginners: Start with normal pushups and gradually progress to more challenging variations.
- Intermediate: Incorporate both normal and Hindu pushups into your workout routine to diversify your training.
- Advanced: Focus on Hindu pushups and other advanced pushup variations to challenge your strength and mobility.
Incorporating Pushups into Your Workout Routine
Both normal and Hindu pushups can be incorporated into a variety of workout routines. Here are some suggestions:
- Warm-up: Perform a few sets of normal pushups as a warm-up to activate your chest and shoulder muscles.
- Workout: Include pushups as part of your upper body strength training routine.
- Circuit Training: Combine pushups with other exercises in a circuit for a full-body workout.
- Challenge: Increase the difficulty of your pushups by adding weight or performing them on an unstable surface.
Beyond Normal and Hindu: Exploring Pushup Variations
The world of pushups extends far beyond the standard and Hindu versions. Here are a few popular variations to explore:
- Decline Pushups: Performed with your feet elevated on a bench, this variation increases the difficulty and targets your upper chest more intensely.
- Incline Pushups: Performed with your hands on an elevated surface, this variation is easier than the standard pushup and targets your lower chest.
- Diamond Pushups: Performed with your hands close together, this variation targets your triceps more intensely.
- Wide-Grip Pushups: Performed with your hands wider than shoulder-width apart, this variation targets your chest more intensely.
- Clapping Pushups: This explosive variation involves clapping your hands together during the upward phase of the pushup.
The Final Push: Maximizing Your Pushup Potential
Whether you choose normal pushups, Hindu pushups, or explore variations, consistency is key to maximizing your pushup potential. Start with a manageable number of repetitions and gradually increase the volume over time. Listen to your body, and don’t hesitate to modify the exercises to suit your fitness level.
What You Need to Know
Q: How many pushups should I aim for?
A: The number of pushups you should aim for depends on your fitness level. Start with a number you can comfortably complete and gradually increase the number as you get stronger.
Q: What are some common mistakes to avoid when doing pushups?
A: Common mistakes include:
- Arching your back: This can strain your lower back and reduce the effectiveness of the exercise.
- Dropping your head: Keep your head in line with your spine to avoid neck strain.
- Not engaging your core: This can lead to poor form and reduced effectiveness.
Q: Can pushups help me lose weight?
A: Pushups alone won’t lead to significant weight loss, but they can contribute to a healthy lifestyle by building muscle mass and increasing your calorie expenditure.
Q: What are some good alternatives to pushups?
A: Good alternatives include bench presses, dumbbell chest presses, and dips.