Squats on one leg (the famous "pistol", etc.) – part of a diverse group of squats, which have a significant effect on the muscles of the lower limbs and stimulate the development of the muscular framework as a whole.
Squats and half-squats on one leg are popular with professional athletes and bodybuilders, as well as with beginners. The correct technique and competent technique of training, using this exercise, will help:
"Pistoletik" and its variations are not as simple as squats on two legs, but they have a number of advantages that make them include in the "diet" of training.
Ideal loads do not exist and squats on one leg is no exception.
Squats on one leg carry a doubled load on the muscles of the lower limbs, and actively involve the muscles of the press (creating a certain pressure on the internal organs), the lumbar spine and the spine.
A whole group of auxiliary muscles, tendons and ligaments also participate in the work.
The correct technique of performing any physical exercise is the guarantee of its effectiveness. To master the technical nuances of the "pistol" is best in stages, starting with the lightweight options.
The vast majority of people will not be able to perform squats on one leg without support even once. The problem is not only the preparedness of a certain group of muscles, but also the unusual movement that requires a certain skill in maintaining body balance and overall coordination.
If the physical condition is not "at the level", then it will be necessary to start with preparatory exercises (squats standard and with weights, length jumps, stretching exercises, etc.). The next step will be lightweight squats on one leg.
A conclusive exercise, in which you do not need to take a straight forward leg. It is enough to keep the second leg in a free position and rely on some fixed elevation (for example, to install a box near the wall).
In structure it is a high-grade "pistol", but it is executed with a support by one or two hands. For two hands it is convenient to use the door (grip handles on both sides, the door between the legs), one chair can support a chair or a sofa.
In this task, support is provided only when necessary, in the event of a loss of balance (it is allowed to lightly touch the fixed support with the shoulder). With a squat arm, pull forward.
If the exercise is hard, it is recommended to start with a small squat amplitude, increasing it gradually, from occupation to occupation. If you can not immediately master the squatting on the full foot (tearing off the heel), you can put a bar under the heel.
Depending on the goals of the training and the level of preparedness of those involved, you can select different options for the exercise. Squats with weights, in the simulator, semi-squats, attacks, etc. are used.
Complicated option – to lower the hip below the knee
Exercise is aimed at the growth of muscle mass and the development of endurance. The main load on the muscles of the thighs.
Type of squats requiring good preparation. It is necessary to ensure a stable position of the body in the dynamics, because The technique of execution requires a rearrangement of the legs with the change of the support base.
I.p .: legs on the width of the thighs, body weight falls on the center of the feet;
Strengthen the effect can be setting the foreleg to the step-platform, performing a backstab. Exercise is great for stretching the muscles of the thigh.
Exercise is suitable for beginner and intermediate level of preparation. As an additional inventory we use fitball and dumbbells. The load goes to the muscles of the buttocks, thighs, lower legs, the press, the waist.
Squats on one leg, "pistol" refers to the category of increased complexity and is not always given to people with a lot of weight or height. Experts argue that other types of squats on one leg can replace an inaccessible "pistol" with an efficiency of up to 80%.
A precaution is also a high risk of injury, because exercises are associated with the need to maintain equilibrium in dynamics and static positions. At the initial stage of training it is expedient to use insurance in the form of supports, or to resort to the help of a partner.
Squats on one leg are among the exercises using their own weight. Discussion about what is best, by foot press or squats, continues at all levels – from professional bodybuilders to research institutes on physical education problems. The optimal solution is to be found in the individual approach – habits, preferences and goals of a particular athlete or athlete. Many people use a combination of press and squats, spreading them in time to prevent overload of muscles.
Prolonged, persistent pain in the legs or a crunch in the knee joints is an unequivocal signal for a doctor's visit. we can talk about the development of a chronic disease.
Useful tips on the technique of doing sit-ups on one leg can be found in the following video:
Systematic exercises, using squats on one leg, will ensure high results in achieving a harmonious development of a large group of muscles and bring a variety in the training process.
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And women also 3-4 times a week doing exercises?
Exercise for stretching is only for those who are professionally engaged in their body for example bodybuilders.