{"id":6877,"date":"2026-07-18T15:56:06","date_gmt":"2026-07-18T07:56:06","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&#038;p=6877"},"modified":"2026-07-25T16:44:51","modified_gmt":"2026-07-25T08:44:51","slug":"hindu-push-up-judo-push-up","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/ms\/exercise\/hindu-push-up-judo-push-up\/","title":{"rendered":"Tekan Tubi Hindu (Tekan Tubi Judo)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">The hindu push up \u2014 the ancient Indian dand, known in combat gyms as the judo push up \u2014 is a flowing push-up that sweeps the body from downward dog through a low chest scoop into an upward cobra arch, training pushing strength and spinal mobility in one continuous wave.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Hindu Push Up Execution Standards<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This hindu push up progresses through four levels, from the starting frame to a smooth, wave-like rhythm.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Level 1: The Frame.<\/strong> Start in a downward dog position \u2014 hips high, arms and legs straight, head between the arms, feet slightly wider than shoulder width. This inverted V is home base for every rep.<\/li>\n\n\n<li><strong>Level 2: The Scoop.<\/strong> Bend the elbows and scoop your chest low to the mat, sweeping it forward between the hands \u2014 close enough to brush the surface without collapsing onto it.<\/li>\n\n\n<li><strong>Level 3: The Arch.<\/strong> Continue the sweep forward and up, arching your back into a cobra \u2014 chest tall, hips low, arms pressing long, eyes forward. The spine finishes the wave the arms started.<\/li>\n\n\n<li><strong>The Rhythm.<\/strong> Push away from the floor and swing the hips back up to downward dog in one motion, exhaling through the scoop and inhaling on the return. One continuous wave per rep \u2014 no flat push-up hiding in the middle.<\/li>\n\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">200+ Aplikasi Pertempuran FCS<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As the highest-yield shoulder mobility exercise with a built-in pushing load in the 200+ FCS warm-up, the hindu push up preps the exact structures striking and grappling hammer hardest: shoulders that punch and frame, a chest that opens for posture, and a spine that flexes and extends under control.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It sits in Block B (Multi-Planar Mobility &amp; Dynamic Stretching) alongside the <a href=\"https:\/\/gooart.space\/ms\/senaman\/cossack-squats\/\">cossack squats<\/a> \u2014 after a pulse-raiser such as a light <a href=\"https:\/\/gooart.space\/ms\/senaman\/latihan-tinju-bayangan\/\">latihan tinju bayangan<\/a> round, before any ballistic output.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wrestlers and judoka have used this wave for centuries for one reason: a fighter whose shoulders and spine only move in straight lines breaks in the scramble, while one who owns the wave slides through it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Structure Your Hindu Push Up<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A complete hindu push up block at Gooart Space follows the 200+ FCS warm-up structure: 2 to 3 sets of 5\u20138 reps, with 30\u201340 seconds of rest between sets.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Set 1 is slow singles \u2014 pause one breath in downward dog and one in the cobra, checking straight arms at both ends. Set 2 flows at a continuous wave-like cadence, exhaling through every scoop. Set 3 (optional, intermediate and above) narrows the hands and feet toward shoulder width for a deeper, heavier sweep.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep every rep at technique-first pace: a full quiet wave beats a fast shallow bounce. Finish with one slow rep, holding the final downward dog for two breaths as the shoulders and calves lengthen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common Mistakes in This Judo Push Up<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Turning the wave into a flat push-up.<\/strong> The hips drop early and the rep becomes an ordinary press with extra steps. <em>Penyelesaian:<\/em> Lead with the chest scoop \u2014 the hips stay high until the chest has swept low and forward between the hands.<\/li>\n\n\n<li><strong>Skipping the scoop.<\/strong> The body pivots from V to cobra without ever passing low over the mat. <em>Penyelesaian:<\/em> Brush an imaginary fence with your chest \u2014 under, forward, then up.<\/li>\n\n\n<li><strong>Sagging into the low back in cobra.<\/strong> The arch comes from a collapsed lumbar spine instead of an open chest. <em>Penyelesaian:<\/em> Press the floor away, lift through the sternum, and keep the thighs lightly engaged \u2014 the arch spreads along the whole spine.<\/li>\n\n\n<li><strong>Flaring the elbows wide.<\/strong> The arms wing outward and the shoulders grind instead of glide. <em>Penyelesaian:<\/em> Keep the elbows tracking back at roughly 45 degrees through the scoop.<\/li>\n\n\n<li><strong>Craning the neck.<\/strong> The head yanks up first in the cobra and leads the movement. <em>Penyelesaian:<\/em> Let the eyes follow the spine \u2014 down in the V, forward at the bottom, up only as the chest rises.<\/li>\n\n\n<li><strong>Rushing with momentum.<\/strong> Fast, bouncy reps blur the three positions into one sloppy dip. <em>Penyelesaian:<\/em> Slow to a three-count wave \u2014 the slower the sweep, the more the shoulders and core actually work.<\/li>\n\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Nota Keselamatan<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Use a mat:<\/strong> The palms bear rotating load through multiple sets \u2014 padding and grip keep the wrists honest.<\/li>\n\n\n<li><strong>Warm up first:<\/strong> 30\u201360 seconds of light pulse-raising plus a few wrist circles before the first set; the movement lubricates the shoulders and spine but should not be the day&#8217;s first rep.<\/li>\n\n\n<li><strong>Respect the wrists and shoulders:<\/strong> Sharp pinching at the front of the shoulder or wrist pain means narrow the range \u2014 scoop less deep and shorten the cobra until the joints adapt.<\/li>\n\n\n<li><strong>Scale the position:<\/strong> Elevate the hands on a bench or step to reduce load, or break the wave into segments \u2014 downward dog hold, scoop, cobra hold \u2014 before chaining them.<\/li>\n\n\n<li><strong>Syarat pemberhentian:<\/strong> Low back pain in the arch, shoulders shrugging into the ears, or a scoop that collapses onto the floor means stop, reset the V, and shrink the wave \u2014 a forced arch rehearses compression, not mobility.<\/li>\n\n<\/ul>\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>Petunjuk kejurulatihan:<\/strong> &#8220;Start in a downward dog position. Scoop your chest low to the mat, then arch your back up into a cobra. Push away from the floor.&#8221;<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Manfaat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sebagai sebahagian daripada perpustakaan senaman FCS yang lebih luas dengan lebih 200 gerakan, gerakan ini membina ke atas teras <a href=\"https:\/\/en.wikipedia.org\/wiki\/Strength_training\" target=\"_blank\" rel=\"noopener noreferrer\">latihan kekuatan<\/a> principles while targeting the specific demands of the Strength &#038; Conditioning phase. In terms of difficulty, beginners can start here with confidence, since the movement pattern is straightforward to learn.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dari sudut logistik, tiada rakan latihan diperlukan, jadi ia boleh dilatih sepenuhnya bersendirian, dan dari segi peralatan ia hanya memerlukan peralatan minimum bersaiz poket.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gabungan beban logistik yang rendah dan piawaian teknikal yang jelas itulah sebabnya latihan ini mendapat tempat kekal dalam sistem Gooart Space 200+ FCS dan bukannya sekadar gerakan inovatif sekali sahaja: ia boleh dilatih secara konsisten, dipantau dari masa ke masa, dan dimajukan dengan selamat seiring peningkatan kecergasan tempur keseluruhan anda.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\">Pengaturcaraan &amp; Kemajuan<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In the 200+ FCS framework, Hindu Push-Up (Judo Push-Up) is programmed inside the warm-up portion of a session. Use it early in the session to raise heart rate and prime the specific tissues and movement patterns you will need later, at a controlled, technique-first intensity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pada peringkat pemula, utamakan teknik yang bersih berbanding kelajuan, beban, atau julat pergerakan \u2014 piawaian pelaksanaan di atas wujud khusus supaya kualiti tidak pernah dikorbankan demi intensiti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Apabila anda membuat kemajuan, langkah seterusnya secara semula jadi ialah meningkatkan sama ada isipadu (set tambahan, pusingan, atau ulangan), rintangan atau kelajuan, atau kerumitan pergerakan itu sendiri, tetapi hanya apabila setiap ulangan dapat dilakukan mengikut piawaian yang diterangkan sebelum ini di halaman ini. Lawati semula bahagian Kesilapan Lazim dan Nota Keselamatan secara berkala, kerana keletihan biasanya yang menyebabkan piawaian teknikal terjejas terlebih dahulu.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\">Soalan Lazim<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Is Hindu Push-Up (Judo Push-Up) suitable for beginners?<\/strong><br>Hindu Push-Up (Judo Push-Up) is classified as beginner in the 200+ FCS system. In practice, beginners can start here with confidence, since the movement pattern is straightforward to learn, and it is best coached with strict attention to the execution standards above before adding speed, load, or resistance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What equipment do I need for Hindu Push-Up (Judo Push-Up)?<\/strong><br>Latihan ini hanya memerlukan peralatan minimum bersaiz poket dan tiada rakan latihan diperlukan, jadi ia boleh dilakukan sepenuhnya bersendirian. Semak medan Kit Peralatan dan Penyediaan yang disenaraikan di halaman ini untuk peralatan tepat yang digunakan di Gooart Space.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Where does Hindu Push-Up (Judo Push-Up) fit in a training session?<\/strong><br>Hindu Push-Up (Judo Push-Up) belongs to the warm-up portion of the 200+ FCS session structure. Use it early in the session to raise heart rate and prime the specific tissues and movement patterns you will need later, at a controlled, technique-first intensity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Shoulder Mobility Exercise<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Coaches searching for &#8220;shoulder mobility exercise&#8221; often use Hindu Push-Up (Judo Push-Up) as the go-to drill, since it aligns with the execution and programming standards above.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Latihan Berkaitan<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gooart.space\/ms\/senaman\/dead-bug-exercise\/\">Sengat Lebam<\/a><\/li>\n\n\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>The hindu push up \u2014 the ancient Indian dand, known in combat gyms as the judo push up \u2014 is a flowing push-up that sweeps the body from downward dog through a low chest scoop into an upward cobra arch, training pushing strength and spinal mobility in one continuous wave. Hindu Push Up Execution Standards &#8230; <a title=\"Tekan Tubi Hindu (Tekan Tubi Judo)\" class=\"read-more\" href=\"https:\/\/gooart.space\/ms\/exercise\/hindu-push-up-judo-push-up\/\" aria-label=\"Read more about Hindu Push-Up (Judo Push-Up)\">Baca lagi<\/a><\/p>","protected":false},"featured_media":0,"template":"","equipment":[681,662],"exercise_category":[695],"target_muscle":[698,700],"class_list":["post-6877","exercise","type-exercise","status-publish","hentry","exercise_category-strength-conditioning"],"acf":{"order_index":9,"session_phase":"warm_up","difficulty":"beginner","portability":"pocket","setup_type":["solo","mat"],"is_ai_vision_supported":true,"coaching_cue":"\"Start in a downward dog position. Scoop your chest low to the mat, then arch your back up into a cobra. Push away from the floor.\"","supervision_advised":false,"video_link":"https:\/\/www.youtube.com\/watch?v=Mzz0dvTZNzE","unlock_month":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6877","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/types\/exercise"}],"version-history":[{"count":16,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6877\/revisions"}],"predecessor-version":[{"id":10746,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6877\/revisions\/10746"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/media?parent=6877"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/equipment?post=6877"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise_category?post=6877"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/target_muscle?post=6877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}