Indian pumps | Magicfit

Indian pumps: an effective exercise of bodybuilding

Bodybuilding It is often associated with planned equipment and well -equipped sports rooms.

However, some of the most effective exercises can be performed with scarce or absent equipment.

Among these, Indian pumps are distinguished by their ability to strengthen not only the upper body, but also to improve flexibility and resistance.

In this article, we will explore the advantages of the Indian pumps, their technique and how to integrate them into your training routine.

What are Indian pumps?

I am Also known as «Hindu push-up», it is an exercise that combines traditional elements of the pump and yoga movements.

They involve a fluid transition between a table position and a cobra position, which not only involves the muscles of the upper part of the body, but also those of the trunk and legs.

Advantages of Indian pumps

1 – Muscle strengthening : Indian pumps mainly take pectorals, shoulders and triceps, but also require return muscles and abdominals.

2 – Improvement of flexibility : The movement of the fluid between the different positions helps to stretch and strengthen the muscles, thus improving the general flexibility of the body.

3 – Cardio endurance : Due to their dynamic nature, Indian pumps can also increase heart rate, thus contributing to better cardiovascular resistance.

4 – Bottom stability : By involving the muscles of the trunk during the exercise, Indian pumps Offer to develop better stability and better balance.

Indian pump technique

Here’s how to do them correctly:

1 – Starting position : Begins in the position of the scoreboard, with the hands positioned slightly wider than the shoulders and feet.

2 – Descent : Bend the elbows and lowers the body keeping the hips high, almost as if you were doing an inverted «v».

3 – Transition : When the chest almost touches the floor, push forward, lowering the hips and raising the head and chest to the sky, as in the posture of the cobra.

4 – raised : Back to the starting position by reversing the movement, keeping the body fluid and controlled.

5 – Tests : Perform 10-15 repetitions, being careful to maintain a good shape.

How to integrate Indian pumps into your routine

They can be integrated into almost all types of training.

Here are some ideas:

• Circuit drive : Add them to a transmission circuit with other body weight exercises such as squats, cracks and groups.

• Yoga or Pilates session : Use them as a dynamic movement between the poses to increase heart rate.

• Heating : Create some sets of Indian pumps at the beginning of the session to activate the muscles.

Conclusion

I am an excellent addition to any driving routine, offering a mixture of resistance, flexibility and resistance.

Whether you are an athlete for beginners or confirmed, this exercise can help you achieve your fitness goals while making your workout more varied and fun.

So don’t hesitate to try them during your next weight training session!

[Q]What are the main advantages of the Indian pumps?[/Q] [A]Indian pumps strengthen the muscles of the upper body, improve flexibility, increase cardiovascular resistance and develop the stability of the trunk.[/A]

[Q]How to perform an Indian pump correctly?[/Q] [A]Start in the position of the card, fold the elbows to go down, then move on to Cobra’s position before returning to the starting position. Perform 10-15 repetitions keeping a good shape.[/A]

[Q]How to integrate Indian pumps into my driving routine?[/Q] [A]You can add them to a training circuit, use them as a dynamic movement in a yoga session or do it as a heat -Up at the beginning of the session.[/A]

[Q]Are Indian pumps suitable for beginners?[/Q] [A]Yes, the Indian pumps can be adapted to beginners in particular the number of tests and focusing on the correct technique.[/A]