• If you are citizen of an European Union member nation, you may not use this service unless you are at least 16 years old.

  • You already know Dokkio is an AI-powered assistant to organize & manage your digital files & messages. Very soon, Dokkio will support Outlook as well as One Drive. Check it out today!

View
 

Hindu squats and pushups

Page history last edited by PBworks 15 years, 11 months ago

 

http://cbass.com/Furey.htm

http://www.bodybuilding.com/fun/mahler19.htm

Hindu squats

Power fitness site

Carol Bass

 

Note: Hindu squats place more pressure on the knee than regular squats. Be very careful if you have existing knee problems. Do Not Bounce at the bottom of the squat.

 

Hindu squats - breathe out on the way down and in on the way up. First stand upright and keep your hands to your sides. As you're squatting down, raise your heels off the ground and go down until your rear touches your calves. From there, explode up and swing your arms forward. Once there, pull your arms back into your sides as if you were rowing a boat.

 

Hindu squat. Start standing up, back straight, head up, chest up, feet hip-width apart. Feet point forward or slightly out—whatever feels good on the knees. Reach forward with your arms and then pull back as in a rowing motion until your fists are even with your chest. As you pull your arms back, inhale. Start to exhale and squat down letting your arms fall behind your hips. As you squat your heels raise off the floor so you are squatting on the balls of your feet. Squat as low as you can but do not bounce at the bottom. Rise up, simultaneously reaching forward with your arms as you inhale. The breathing pattern is opposite that of standard squats (without those rowing arm movements) and squats with weights. Throughout the whole squat keep your back straight. Repeat the cycle.

 

Hindu squats should be done fairly fast and in large numbers. One hundred Hindu squats should take less than 3 minutes. At the beginning though, you should do as many as you can do comfortably and go as slow as it takes.

 

  1. Begin with your feet shoulder-width apart and your toes pointing straight ahead.
  2. Keep your back straight and lower your buttocks until your thighs are parallel to the floor.
  3. As you lower your buttocks your hands are BEHIND your legs, and they follow you toward the ground.
  4. As you hit the parallel-to-the-ground position, you simultaneously raise your heels from the floor.
  5. Push off your toes, raising your body to a standing position.
  6. As you raise your body, your hands come IN FRONT of your body. They continue to rise until they are level with your chest.
  7. Once you have reached the up-position, you pull your arms in toward your chest as if you are rowing a boat. Make tight fists with your hands and pull. Your elbows will be close to your body as you pull.
  8. Inhale as you pull your arms in, exhale as you lower yourself.
  9. Repeat without stopping for as many reps as possible. In the beginning, depending on your condition, you will be able to do 25-50. When you can do 100 without stopping, your conditioning level is improving.

 

Another description of the motion

 

  1. Start standing with your legs shoulder width apart, flat footed, hands in soft fists, palm down, at your sides, even with your solar plexus. Sort of like you just finished an rowing stroke with oars.
  2. As you begin to move down, come up onto your toes (it'll be natural). Lower your arms gently and open your fists, sort of reach back a little behind you. It'll help with balance. All the way down. Try to sit on your heels. On your toes. Back as straight as possible.
  3. As you push back up, swing your arms forward till they are horizontal with the floor and outstretched, like you are reaching for the oars again. As you lower off your toes to your heels, bring your hands back to the starting position.
  4. Work towards one every three seconds.
  5. You will lose your balance occasionally.
  6. After 20 of these, you heart will be beating. After 50, you'll be breathing like you're sprinting uphill (well, not you, Blondie, but the rest of us mortals). Your quads will be burning and your hamstrings will hurt tomorrow. Sort of the same way pushups affect your biceps, I guess. After a few days of this, you won't breath hard walking up hills anymore.
  7. Your knees may creak lightly during the first few, or even feel "tweaked". At least for me, the feeling never lasts past 20 reps, and my knees feel terrific now (which is totally contrary to what you might think if you just looked at the motion, and is a reversal of what they felt like a year ago, when walking up stairs was a bit painful).

Animated gif

Video of Hindu squat


Hindu pushup - Get on all fours and press your butt in the air. Bend your back as if you were trying to make a triangle. Your head should be aligned with your back facing towards your feet. Take a deep breath and then sweep down in a circular arc motion and bend back looking up at the ceiling and breathing out. From there, push back toward your heels and start over.

 

  1. Start with your hands shoulder width apart.
  2. Your feet should be on the floor at shoulder width or wider, depending on your flexibility.
  3. Start with your butt in the air and your head looking back to your heels.
  4. Bend your elbows and lower your body in a circular arc until your arms are straight—the downward motion is sort of like a dive bomb then you swoop up to the next position, which is chest up and your hips almost touching the ground.
  5. Look up to the ceiling and inhale.
  6. Push back toward your heels again and keeping your ARMS STRAIGHT return to the start position.
  7. Do as many reps as possible.

 

Video of Hindu push up


6 Apr - Did 30 squats today (3 sets of 10), nice and slow, no bouncing. It is difficult to coordinate the arm motion with the breathing and squatting. My left knee clicks a bit, but that is normal. Did 15 pushups (3 sets of 5). The rear of my right shoulder has been hurting a bit, so I had to find a position where it didn't hurt.

7 Apr - My legs feel slightly tired today, mostly my ankles and calves; my shoulders feel like they had a workout too. My knees feel ok. I did 10 Hs in the morning and another 20 Hs in the evening. I am doing them slow to work on my form; I find that 'dragging my knuckles' on the floor when I swing my arms fwd and up, seems to help. I also did 5 Hpu in the morning and 6 Hpu tonight (after 1.5 hours of aikido).

8 Apr - My legs and thighs are sore today; it has to be the Hs. It is not aikido because I have gone to aikido class 4 out of the past 5 days.

Did 2 sets of 15 KB swings, one set of 5 KB windmills, 7 Hpu and 20 Hs.

Comments (0)

You don't have permission to comment on this page.