最近在一个网站找到三个十分简单，但也十分有效的健身操，分别是 Hindu Squat, Hindu Pushup 和 Bridge。
根据网站建议，最有效的健身方法，是每天一早起床，立即用十五分钟时间练习以上三式，最好是隔日进行，如星期一、三、五早上。每次训练最好分三个循环。
第一循环是软身，每式只做五至八下，每式之间只休息片刻。
第二循环是热身，每式做二十下。
到了第三循环才是来真的。以间断形式进行，在十五秒至一分钟以内，以最高速不断重复同一式，然后休息两至三分钟，但不要更久。这也是所谓的猛烈间隔训练（High Intensity Interval Training）。虽说是要高速重复，但最好是由慢开始，慢慢加快。
还有一本书也专门提到了这三式,书名(Combat Conditioning)
1. Hindu Squat
2. Hindu Pushup
3. Bridge
资料来源：http://www.power-fitness.info/
Hindu Squat
The Hindu Squat is the first exercise to perform when starting the workout. It is the exercise that is executed in the largest number of repetitions. It is the main cardiovascular exercise of the three. This high repetition, high tempo version of squats develops the hips, thighs, calves, and lower back – and lung power. By starting the workout with the Hindu Squat you get a bit of a warm-up, which is necessary before trying the other more demanding types.
There are many versions of this exercise. The proper one is the one in which you go all the way down:
– Begin with your hands pulled into the chest, feet a shoulder's width apart and toes pointed forward. While keeping the back straight, squat down with your legs, bringing your arms down and behind you for balance.
– Come up onto your toes at the bottom of the exercise maintaining a straight posture. Then swing the arms forward while pushing back up off your toes.
– Continue to rise until you are back in the standing position. The arms should move up until they reach chest level during this phase. Once you have completed the squat, pull your hands back into your chest and start over.
You sould do it in a fast and explosive action. Breathe out while going up and in while going down. You could also do it the other way round – breathe out while going down and in while going up. I have tried it both ways and it is just as good.
The full hindu squat described above can be hard on your knees. However, if you do it right it can actually strengthen your knees and it will give you explosive power. One mistake to avoid is not to “bounce” on your calves but to do it in one fluid motion.
The stance for these squats presents a challenge to one's balance, so there's a real danger of tweaking a knee or an ankle if you become unstable. You could achieve better safety by foregoing the movements of the arms, and do these squats with one hand on a chair or table for safety.
There have been reported instances of injury due to the hindu squat but there is a great majority that gets huge benefits from them. In the end it is up to the individual. If you see that the exercise does not agree with your body, don't do it.
If you do it carefully and avoid mistakes you can eliminate a lot of the risks.
The Half Hindu Squat
While the full hindu squat may be more suitable for a proper workout and also provides a better breathing technique, you can try the “Half Hindu Squat” if the full one is too hard especially when you are new to the program. After achieving good progress with the half squat your knees might be better prepared to try the full hindu squat. I have included the half squat in the site (see above) which is safer for the joints.
You do it by keeping your heels flat on the floor, shoulder width apart and perform a half squat in one fluid motion. The movement of the hands that you see in the video is essential for keeping the right balance and posture. Keep your back straight and try not to bend forward. If in the first days of exercising you experience joint pain, you may even substitute it with a static version where you just keep the squat position for a couple of minutes.
With time your tendons and ligaments will become stronger and you will be able to perform more intense workouts and also try the full squat.
The Hindu Pushup
The Hindu Pushup is the main strengthening exercise of the program. It could be a full workout in itself. It works simultaneously all of the upper, middle and lower body. It also gives you a good stretch. The starting position is with legs spread wide and butt up in the air. From there, bend your elbows as in a regular pushup, bringing your back down in a circular arc, straighten your arms and end up with your chest up and your hips almost touching the ground. Then return to the original position keeping your arms straight.
Make sure to stretch all the way forward so as your heels go over your toes and your pelvis is as close to the level of your hands as possible. This way when you return to the starting position keeping your arms straight your abs and core will be put to work in the most effective way.
You can adjust the rotation of your palms on the floor to find a position that is more comfortable for your shoulders. You will also notice that by adjusting the distance of your hands from your heels, or by spreading the legs more or less you can make the exercise harder or easier.
Hindu pushups can be done consecutively, without rest, going from one repetition to the next. Or they can be done with a pause in the mid-range position. When done with a pause you will note a totally different feel as you can do isometric contractions that hit the entire body in a super-intense manner. When you perform Hindu push-ups correctly, just like the downward and upward dog poses from Yoga, you open up the body's channels to receive more life force. Anyone who has done Hindu push-ups for an extended period of time will tell you that they not only promote strength, endurance and flexibility – but peace of mind and a deep feeling of “connectedness” as well.
You may not be able to perform the Hindu Pushup perfectly the first day you try it. It takes a bit of flexibility in the middle section and legs to do it properly. Make a point in the beginning to insist in stretching your back and legs so that you do the initial position properly and you also are able to bend your back fully at the end of the exercise. With time and as your spine loosens up, you will be able to get the full benefit of the pushup.
The Bridge
There are many bridging exercises available. I have included in the video one that does not require a lot of athletic skill. If you notice, I have also included in the video a way to get in position for the exercise that is relatively easy to implement. Lie with your back on the floor. Bring your hands at about the level of your ears. Bring your heels all the way back until they touch the back of your calves and your hamstrings. Then push your pelvis forward until you are “sitting” on your heels. Bring your hands level with your ears again and push your pelvis up. Your head should stay in contact with the ground. Use a towel or a pillow to support it.
Take it easy at the beginning. Bend your back as much as you can. Don’t be too fussed about how high you go though, it’s the movement that is important. This is probably the most demanding exercise of the three and if you don’t feel that you are in good enough shape to do it, you can leave it for some time after you practice the other two and feel fitter and more flexible. I must say however that it is the most important of the three. It is crucial for the flexibility and strength of your spine. It is the exercise that will release the most energy into your body and can transform your health.
Still a word of caution is in order: If you try this exercise, be very careful. Take your time and feel your way along. If you experience discomfort, stop immediately.