Showing posts with label Dand bethak. Show all posts
Showing posts with label Dand bethak. Show all posts

Sunday, May 6, 2012

Hindu Squats & Hindu Push-ups

First and foremost, let's answer this simple question, "What are Hindu squats?" If you have worked out before and are aware of the different types of squats that can be done, then maybe you have heard about these squats. As the name suggests, these squats are very common in India as they are used in Indian martial arts form known as Pehlwani. These squats are called Uthak-bethak or Dand-bethak and are very famous in various villages around the country. These squats are performed to strengthen your entire body, increase your stamina, and make your joints more flexible. Today, in this article, we will be talking about these squats in more detail. We will learn about the benefits of these squats and how they are done correctly.
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Benefits of These Squats

What does these squats affect in our body? When performed correctly, these squats can build endurance and strengthen your buttocks, thighs, lower back, calves, and chest muscles. Apart from these, there are other health benefits of squats. If you perform these squats on a regular basis, then you can increase your lung's endurance level as well. They can make your leg muscles strong as well as the knees and ankles. Many people question if these squats are bad for the knees. It's a typical concern because as you do these squats, your entire body's weight will fall on them.

The point here is, any exercise, if done correctly, won't affect any part of your body adversely. Which is why, in order to avoid any injuries, you should always consult your doctor and a physical trainer. This way, you can be absolutely sure if you are capable of doing the squats (or any other exercises). The benefits also include a fantastic aerobic workout that builds your muscles, tones you body, and reduces stress.

How the Squats are Performed

To assure that you gain all the benefits from this squat, it is most commonly paired with Hindu push-ups, called Hanuman Push-ups. These squats are done together so that you can build strong, powerful legs in less amount of time. Although many squat exercises may include weights, these are push-ups and squats without weights that provide a better workout. Keeping that in mind, we shall see how these squats and push-ups are done correctly.

Hindu Squats

  • Stand with feet shoulder-width apart and toes facing forward.
  • Keep your back straight and keep both hands at your side, close to chest.
  • Now squat down, bending your knees and bring your arms closer to floor and behind you.
  • This will give you a good balance while you've squatted down.
  • When you are completely down, raise the heels of your feet and stay on your toes.
  • To come up, you will swing both arms in the front and lower your toes.
  • Come all the way up and end at the starting position.
  • Bring hands back close to your chest and back straight.
  • All throughout the workout, breathe normally; don't hold it inside.
  • Repeat the steps and do 20 to 40 squats at one time. You can keep increasing the squats gradually.

Hindu Push-ups

  • Place an exercise mat on the floor and stand on it.
  • Spread your legs, further than shoulder-width and place the palms of your hands on the mat.
  • Keep head down and your midsection raised towards the ceiling. You need to make a "V" shape.
  • Relax your shoulders and neck. Don't strain them.
  • To begin, swoop your upper body downwards keeping head down and hands planted on the mat.
  • You need to do a swooping movement. Bring your upper body down and then up.
  • When your upper body is up, your midsection will go down. But keep your back straight.
  • Look up towards the ceiling as your midsection is down.
  • Again you will swoop but push your midsection back towards the ceiling to make the "V" shape.
  • All throughout the workout, breathe normally; don't hold it inside.
  • Repeat the steps 12 to 15 times in 1 set. You can keep increasing the sets gradually.
Now you know how these squats and push-ups are done properly. Follow the steps mentioned in this article and don't forget to concentrate on your breathing. In Hindu squats, breathing can be a difficulty for some people as they forget to do the same. It is very important that you don't hold your breath and breathe normally.
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