workout without GYM:
Ancient Indian wrestling exercises are excellent for building muscle, boosting stamina and endurance, and developing powerful, bull-like energy. Traditionally used in wrestling and martial arts. These are fully scientific, and you can do anywhere, no equipment needed.
Full body workout at home without equipment for beginners
These variations of Hindu pushups can be performed anywhere without the need for any equipment. All you need is a bit of free space with good ventilation. The best place to do them is outdoors in an open area. You can also perform them indoors, as long as the room is well-ventilated with the windows open.
Warmups And Body Stretching:
Before Doing any exercise, it is important to warm up your body to relax muscles and to avoid any injury.
1- Hand and shoulder stretch
2- legs and Hamstring stretch
3- Tadasan- https://youtu.be/Vk7PE_pFqW4?si=he7MtEhld7d3c7mN
4- jumping jack
Main Exercises List of workouts without GYM
Hindu Pushup Variations
watch video of different wrestling pushups:
https://youtu.be/PtPXYBNzN6s?si=OYPAf9-nqaRuMPxH
1- Sadharan Dand–
Sadharan Dand,” or Hindu push-ups, provide a wide range of benefits—boosting strength, flexibility, and endurance, while also enhancing posture and supporting joint health
2- Hanuman Dand
it strengthens the chest, shoulders, triceps, and core muscles and provides a full body workout. By performing this ancient exercise, you can build muscle strength, improve endurance, and enhance your overall physique. It boosts Testosterone level in the body
.https://youtube.com/shorts/mXp0P_Q4Jes?si=jvZo_3c_YC_PIIzY
3- Sapate
it is a full body workout which gives endurance, strength, stamina, and a superb sculpt body
4- Mishra Dand
Mishra Dand is a combination of both squats and push-ups, blended into a single powerful movement. This exercise is excellent for building core strength, enhancing stamina, and improving overall body coordination. Even on days when you’re short on time, you can stay on track—just 5 minutes is enough to perform over 50 repetitions. With consistency, this quick burst can help you stay fit and energized for life.
watch here: https://youtu.be/qfbbaUqhd_I
5- Ram Murti Dand
Rammurti Dand is named after the legendary Professor Rammurti Naidu. It’s more challenging than the Sadharan Dand and demands greater strength and control. In fact, just 25 repetitions of Rammurti Dand are said to be equivalent to 100 Sadharan Dands. Practicing this exercise can help you build immense strength, power, and unshakable confidence. It is a very powerful exercise.
Watch Here: https://youtube.com/shorts/-YiInW2SnCs?si=NodboKsXev-m_jn6
Hindu Squat Variations
1- Sadharan Baithak(squat):
watch here: https://youtube.com/shorts/71bj8xeCqbU?si=kz2cCHMhfpTQbFgP
2- Pehelwani Baithak (Wrestlers Squat)
watch here: https://youtube.com/shorts/aysPGGDAdSc?si=Y8y2NjmHnwgiWl4C
3- Hanuman Baithak
Watch Here: https://youtube.com/shorts/aNfiaQ38kGQ?si=ATU03Kbtf4Imlpx-
4- Ram Murti Baithak
Do it slowly with deep breathing .one repetition will take one minute
How to perform
In Hindu tradition, Lord Hanuman is revered as the god of power, strength, and devotion. He symbolizes unmatched physical might and unwavering determination. Many wrestlers and traditional athletes begin their training by offering prayers to Lord Hanuman, seeking his blessings for strength, endurance, and success in their physical pursuits. His influence remains a powerful inspiration in the world of traditional Indian fitness.
The ideal workout ratio of Hindu pushups to Hindu squats is 1:2. This means you should perform twice as many squats as pushups to build greater strength and achieve better overall body shape.
Beginners are advised to start with just 10 Hindu pushups and 20 Hindu squats, gradually increasing the count by 2 each day. By following this approach, you’ll be able to perform around 35 pushups and 50 squats within 15 days. Starting with intense workouts from day one can lead to muscle soreness, making it difficult to continue the next day. A gradual increase helps your body adapt and reduces the risk of fatigue or injury.
No equipment workouts to build muscle
For those aiming to build muscle, it’s recommended to perform higher repetitions. For example, if you can consistently do 200 Hindu pushups (including variations) along with 400 squats each day, you can expect noticeable body transformation within 90 days. With dedication and consistency, you’ll develop a well-defined chest, V-shaped back, deltoids, broad shoulders, biceps, triceps, strong thighs, and well-shaped calves.
Wrestlers often perform 500 to 1,000 Hindu pushups along with double the number of Hindu squats to build long-lasting endurance and a powerful, well-structured physique. This intense regimen helps develop exceptional strength, stamina, and muscular look which is essential for their sport.
When people build their bodies in the gym using protein powders and modern machines, the results may look impressive from the outside. However, the body developed through Hindu pushups and Hindu squats is long-lasting, natural, and built without relying on supplements. This form of training promotes organic strength and endurance.
This doesn’t mean that modern bodybuilding is being discredited – those who want to look more toned or plan to participate in bodybuilding competitions can certainly benefit from gym-based workouts. But for those who want real, functional strength and lasting energy, traditional home workouts like these provides real, powerful results.
If your goal is simply to stay fit and healthy while developing a strong, athletic, or soldier-like physique, then performing 50 to 100 Hindu pushups and 100 to 200 Hindu squats per day is sufficient. However, if you’re aiming to build bigger muscles and a more muscular appearance, higher repetitions are recommended for greater muscle growth.
Watch Here Live 1000 Hindu pushup without break:
https://www.youtube.com/watch?v=z8_1fYaGdlo&t=5s&pp=ygUQc2FkaGFyYW4gYmFpdGhhaw%3D%3D
Homemade Diet for Bodybuilding:
Diet plays a crucial role in muscle growth. Consuming nutritious, home-cooked food with minimal spices can support your fitness goals effectively. Including boiled eggs, dairy products, bananas, dates, and homemade protein powder in your diet can provide the essential nutrients needed for muscle development. This natural and balanced approach is more than sufficient to meet the nutritional demands of bodybuilding, especially when combined with consistent training.
conclusion
Consistency and perseverance are the keys to achieving any goal. To see real results, it’s essential to stay committed to your workout routine. Stay consistent, be patient, and trust the process—your dedication will lead you to your desired transformation.
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Also read: https://theeasterntimes.com/morning-routine-healthy-life-exercise-yoga/
Best Morning Routine: Yoga, Pranayama & Exercises for a Healthy Life
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