Squats on one leg, or how elsecalled “pistol” is a rather ambiguous and difficult exercise. Many people remember him from school physical education lessons. But if in childhood “pistol” was done by everyone, then among adults there are rarely those who are able to execute it correctly. Today, we'll figure out how to squat on one leg and how this exercise can be useful, as well as find out what strengths and weaknesses it has. With this, perhaps, let's start.
This exercise has mostly strongparties. Among the shortcomings can be noted except the fact that it is not available for people with weak legs and joints. "Pistol" - an exercise that involves the extensive muscle mass of the legs and buttocks. At the same time, to ensure a good working out of these muscles, you do not need any equipment, because the exercise is performed with its own weight. The load that the lower body gets when doing the “pistol” is comparable to the load obtained when squatting with a barbell of your weight. The only difference is that in time squats on two legs burdening affects the spine, which is quite dangerous. Therefore, for people suffering from diseases of the back, squats are contraindicated. The Pistol is also available to a wider audience.
In addition, this exercise allows you to further work on the coordination of the body. One-leg squats are used to increase leg muscle strength and build muscle.
Exercises for figure skaters, gymnasts and loversA “crossfit” often involves simultaneously many muscles. And this is one of them. Now let's find out how the load is distributed when performing such an exercise as a “pistol”. Exercise loads mainly quadriceps. In addition, much of the work falls on the gluteus muscles. Additionally, muscles that stabilize the location of the body and the supporting leg are included in the movement. These include: thigh muscles, calf muscles, adductors, abs and back.
As for the leg, which is not involved inactive phase of the movement, it also receives the load, because it plays the role of a stabilizer of the body. This leg has quadriceps, tailor and comb muscle, as well as a wide fascia tensor.
Кроме силы мускулов и хорошей координации, one-leg squats require elasticity of the ligaments and flexibility of the joints: knee, hip and ankle. It is because of this that many people begin to experience problems with the exercise. In childhood, the joints are more flexible, and the mass is much smaller, so the “pistol” is easier.
Most of the load is on the kneejoint. When performing the “pistol”, the knee bends until the gastrocnemius muscle touches the biceps of the thigh at an acute angle. Therefore, those who have problems with their knees, it is better to abandon the exercise.
If everything is fine with your knees, you should takeattention two points. First, before doing squats, it is necessary to do warm-up and stretching. Some quadriceps exercises “forgive” athletes to neglect these stages of training, but not “pistol”. Secondly, it is necessary to perform the exercise without sudden movements. As long as the muscles get stronger and get used to the unusual amplitude for them, you can use the support. It will help not to fall sharply down and get up without jerks.
Having become familiar with the exercise in general terms,go to the technique of execution. First you need to become straight, putting his legs shoulder-width apart. Then the weight of the body should be transferred to one leg, tearing the other off the floor. Hands can be pulled forward or to the sides, for balance. This is the starting position, followed by squats. The technique of performing the “pistol” is not too complicated, but it has many important nuances.
Затем стоит медленно и максимально подконтрольно crouch on the supporting leg, simultaneously lifting the other foot in front of you. At the same time, the rising leg should be level, and the pelvis should not be tilted forward, but retracted. To do this, just need the flexibility of the hip joint. It is also important to ensure that the back is level.
Caught at the lowest point when the biceps of the thighpressed against the gastrocnemius muscle, make sure that the non-working leg was parallel to the floor. As for the supporting leg, her knee at the bottom of the point goes beyond the sock. It is this “pistol” that differs from classic squats, and this particular moment is the most dangerous in the whole exercise.
At the lowest point is the maximum strain muscleslegs and buttocks, and with a force to push the heel of the supporting leg from the floor. At the same time it is impossible to allow any jerks. Raising your pelvis and straightening your knee, you will feel how your leg muscles have been worked through. In parallel with the rise you need to lower the second leg. That's all squats. Technique performance, as you can see, is not so difficult. However, in practice it is given far from all.
"Pistol" - an exercise that is worthperform as many times as it turns out, in several approaches. As practice shows, not everyone is able to reach at least ten repetitions. If you are doing more than 20 squats at a time, it means that it’s time to look for more complex quadriceps exercises or complicate the “pistol” with additional weight.
Так как сразу выполнить «пистолетик» получается only in units, you need to start with the preparatory exercises. The absolute majority of people can sit on one leg with little or no problems, but only a few manage to get up. The reason for this lies in the unusual load, and not in the weakness of the muscles, as it may seem at first glance.
So, the preparatory exercises:
Кроме приведенных упражнений, для подготовки к "Pistol" and general strengthening of the legs will also be suitable for squats with a barbell, dumbbells or some kind of improvised burdening. You can also perform squats on one leg on the Smith machine. In this case, balance will not be necessary. In the exercise without fail it is necessary to include a warm-up and stretching. This will not only protect you from injury, but also increase the elasticity of the joints, which is extremely important in this exercise.
"Pistol" - an exercise that allows goodpump the muscles of the legs. But in order to get the desired result, you need to approach the training deliberately, to observe the perfect technique and practice regularly. Do not forget about the health of the joints. At the slightest discomfort you need to reduce the load.
