Thread by @BeATopPredator

BEGINNER'S GUIDE TO 'DAND BAITHAKS'

Learn the art of doing the ultimate ancient akhada exercise

'Dands and bethaks are two different exercises, but together they constitute the core wrestling vyayam regimen. Dands are jackknifing push-ups and bethaks are comparable to Western-style deep knee bends'. - The Wrestlers Body

Firstly, Why 'Dand Baithak' is the best exercise ever and why you must incorporate it in your workout regimen?

https://twitter.com/BeATopPredator/status/1376889299900063750?s=19

These are tough times we are living in
- gyms are closed
- anxiety is all time high
- health is at risk
- physical work is low
- mental pressure on rise
- immune system is on a constant war

There is one solution to counter all these problems - DAND BAITHAKS

• Basic idea of doing Baithaks -

'One starts a bethak from a standing position with feet set at forty-five degree angles and heels about fifteen to twenty centimeters apart.

While squatting down one should jump slightly forward onto the balls of one’s feet while lifting the heels clear off the floor. In the process of standing back up, one should jump backwards to the position from which one started. One’s arms should be relaxed.

They should sway with the movement of the body in order to maintain balance. One’s eyes should be fixed on a point about four meters forward on the ground, so that one’s head will be stationary and balanced'. - The Wrestler's Body

• Basic idea of doing Dands -

'One starts a dand from a face-down, prone position with feet placed close together and palms flat on the ground directly below the shoulders about half a meter apart

To begin, one cocks the body back by lifting one’s buttocks into the air while straightening both arms and legs, Bending at the elbows, one dives forward so that the chest glides between the palms close to the ground

One then arches up while straightening the arms and thrusting the pelvis down towards the ground. One then recocks the body to the starting position'.

- The Wrestler's Body

Watch this video

Now let's talk about how to start doing dand baithaks.

Follow these simple steps -

1. For few days don't focus on the repetitions but on the form of the exercise, it's very important to get the right form of dand baithaks

Dand baithaks are to be done rhythmically

Dands are to be done while holding Kumbhak (retention of air in lungs).

2. Once the form is right its time to work on repetitions of dand baithaks, you will be able to do a minimum number of dand baithaks depending on your degree of strength and previous experience

You will always be able to do more baithaks as compared to dands.

3. Whatever number of repetitions you are able to do, your aim should be to double it in every 8-10 days

Day 1 -> 20 Dands 40 Baithaks

Day 10 -> 40 Dands 80 Baithaks

The increase in repetitions will depend on your personal goal, strength and interest.

Increase your repetitions gradually, doesn't matter how many but make sure to increase them

4. Once you have reached the capacity of doing a minimum of 100 dands and just double the number of baithaks in one set, it's time to incorporate variations of dands in your regimen.

https://twitter.com/BeATopPredator/status/1376889402723471367?s=19

5. Now its time to do the dand baithaks regimen that @PsycheLeopard suggested to me.

- Do one set of normal dand baithaks
- Do atleast 4-5 sets of dand baithaks variations

(gradually increase the repetitions in each sets)

Practise dand baithaks daily (follow a healthy diet including desi ghee for this), on some days when you feel like resting do lesser repetitions.

Your aim should be to do as maximum number of Dands and Baithaks as your body allows you to,
just so that you know our desi akhada pehelwan's practise 1000's of dand baithaks daily!

Start you Dand Baithaks regimen today!

DAND - BAITHAKS - DESI GHEE - REPEAT