how to do hindu pushups and its benefits – हिन्दू पुशअप करने का तरीका और इसके फायदे

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पुशअप एक बहुत ही बेसिक एक्सरसाइज़ है, और उतनी ही प्रभावी भी है। जो कोई भी अपनी अपर बॉडी स्ट्रेंथ को मेंटेन करने की कोशिश करता है वो पुशअप ज़रूर करता है। मगर सिर्फ पुशअप करना काफी मोनोटोनस लग सकता है, इसे करते हुये आप बोर भी हो सकते हैं। तो, आखिर इसका विकल्प क्या है? हिंदू पुशअप्स (Hindu Push-ups)! चलिये जानते हैं इस नए तरीके के पुशअप के बारे में।

भारतीय पहलवान इसे ‘दंड’ कहते हैं। यह रोजमर्रा के पुशअप से अलग है और माना जाता है कि यह एक कंप्लीट एक्सरसाइज़ है। पुशअप की तरह ही, हिंदू पुशअप को भी कहीं भी किया जा सकता है और यह घर पर करने के लिए भी एक बढ़िया विकल्प है। मांसपेशियों को मजबूत बनाने से लेकर शरीर में सुधार करने तक हिंदू पुशअप करने के कई फायदे हैं (hindu push ups benefits)।

यह एक कंप्लीट पैकेज की तरह लगता है, और यह एक बेहतरीन यौगिक व्यायाम है। मगर हिंदू पुशअप्स कैसे करें और इसके क्या फायदे हैं? इस बारे में अधिक जानने के लिए पढ़े।

जानिए क्या है हिंदू पुशअप करने का सही तरीका

1. सबसे पहले अपनी मांसपेशियों को गतिशील बनाएं, ताकि आपके व्यायाम में अधिक फ्लेक्सिबिलिटी आए। उसके बाद, अपनी रेगुलर पुशअप पोजीशन में आ जाएं और अपनी पीठ को सीधा रखें।

2. फिर, नीचे की ओर डॉग पोज़ में आ जाएं। अपने बट्स को हवा में उठाएं, और अपने शरीर के साथ एक ‘वी’ बनाएं। अपनी कोहनी मोड़ें, अपनी छाती को नीचे लाएं और सुनिश्चित करें कि आपकी पीठ जमीन के समानांतर हो।

3. इसके बाद अपनी पीठ को झुकाएं। छाती को बाहर की ओर धकेलें और अपनी बाहों को सीधा करें और अपने शरीर के साथ एक उल्टा ‘L’ बनाने का प्रयास करें। अपने कोर को इंगेज करें और इसे भी उठाएं। सुनिश्चित करें कि आपके कूल्हे फर्श को न छुएं। इस पोजीशन को थोड़ी देर होल्ड करें।

hindu pushup ke fayde
पुश अप करने से आपकी स्किन में भी कसावट आएगी। चित्र : शटरस्टॉक

4. एक्सरसाइज़ को पूरा करने के लिए, प्रारंभिक स्थिति में आ जाएं। धीरे-धीरे अपने पेट को नीचे करें और अपने कूल्हों को उठाएं, उन्हें पीछे धकेलें और अपने कोर और ग्लूट्स को इंगेज करें। अपनी बाहों को सीधा करें और स्क्वाट स्थिति में वापस आ जाएं।

5. अब, दोहराएं! आपको इसके कम से कम 3-4 सेट पूरे करने हैं और एक सेट में 8-12 रेप्स होने चाहिए। यदि आपको 8-12 रेप्स करना कठिन लगता है, तो एक सेट में 3-5 रेप्स रखें, और धीरे-धीरे अपनी ताकत बढ़ाने पर काम करें।

जब भी आप एक्सरसाइज़ करें, सुनिश्चित करें कि आपकी ब्रीदिंग आपकी एक्टिविटी के साथ अलाइन हो। हमेशा नाक से सांस लें और अपनी बाहों को सीधा करते हुए सांस छोड़ें। साथ ही, पीठ को झुकाएं रखें।

जानिए हिंदू पुशअप्स के फायदे

यह सिर्फ आपकी छाती या पेक्टोरल मांसपेशियों पर ध्यान केंद्रित नहीं करता है। बल्कि यह आपके कंधों, बाहों, ग्लूट्स, कोर और रीढ़ की हड्डी को भी अलाइन करने में मदद करता है।

पुशअप के इस प्रकार का केवल एक लक्ष्य स्ट्रेंथ बढ़ाना है। साथ ही, यह आपके लचीलेपन और गतिशीलता में भी सुधार करता है। यह मांसपेशियों को मजबूती देता है, जो आपको अन्य व्यायाम करने में भी मदद करता है।

हिंदू पुशअप्स हमें तीन तरह से लाभ पहुंचा सकते हैं, जिसमें शामिल है:

1. डायाफ्रामिक ब्रीदिंग को प्रोत्साहित करना
2. हेड कंट्रोल की मदद से ‘वेस्टिबुलर सिस्टम’ को सक्रिय करना
3. कॉन्ट्रा – लेट्रल पैटर्न (contra-lateral pattern) को शामिल करना

हिंदू पुशअप, आपकी लाइफस्टाइल को बेहतर बनाने में मदद करता है, इसे अपनी रूटीन में शामिल करना सबसे अच्छा है। आप इसे अपने रूटीन में शामिल करने के लिए एक फिटनेस कोच से भी मदद ले सकते हैं।

यह भी पढ़ें : प्रदूषण और थकान से आंखें हो गईं हैं परेशान, तो इन 4 योगासनों से दें उन्हें आराम

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