Squats on one leg are the excellent exercise allowing to pump over quickly and qualitatively all muscles of legs without using at the same time work with burdenings. At problems in the backbone the opportunity to refuse the post is of very great importance. Except this squat allow to study muscles bark, creating the real muscular corset for the waist.
It is required to you
- - chair;
- - vertical support;
- - towel.
Instruction
1. Get up the back to the chair at distance of one big step. Put the sock of the right leg on the chair seat. Put hands on the belt. Deeply sit down on the left leg. Return to the home position and repeat. This exercise very well helps to prepare razgibatel of the hip for the real squats on one leg.
2. Get up sideways to the chair at distance of the wide step. Put foot of the right leg on the seat. Slightly bend the pivot foot and become straight. Put hands on the belt. You take away the basin back and squat as it is possible more deeply. Try not to bend the right leg. This option is more difficult in respect of maintaining balance, helps to develop flexibility and to work the bringing hips.
3. Fix the towel on vertically support at the level of the breast so that its ends freely hanged down. Undertake both hands the ends of the towel and depart back. The towel has to be tense, and hands - completely direct. Keep balance by means of the towel and fall to the deep squat on one leg. The second leg is straightened and extended forward. Return to the vertical position and repeat. You are already almost ready to full squats.
4. Get up the right leg on the edge of the chair or the bench. Freely lower hands down. The back has to be the straight line, shoulders are lowered. Begin the movement with assignment of the basin back as if you sit down on the chair. It is possible to take away the knee a little forward. The heel of the pivot foot shouldn't come off the chair.
5. Put the pivot foot almost on the very brink. So the free leg won't hinder the movement, resting against the floor or against the chair seat.
6. Don't lower the look, you look directly before yourself. Having inclined the head forward, you can easily lose control over position of the case, it will begin to bend after the head. As a result you can lose balance.
7. Don't fix strictly the knee of the pivot foot. It has to spring slightly, otherwise load of the joint will be too big, and you can be traumatized.
8. Better to keep balance, extend hands before the breast at the time of squat.