To be up to date, the person first of all has to be in great physical shape. And for trainings not all manage to allocate enough time, and therefore visit of gyms often can be replaced alternatively with trainings in house conditions. The "pistol" which received the name because of the characteristic postural pose at its performance belongs to such type of exercises.
"Pistol" is quite difficult and ambiguous physical exercise, despite the seeming simplicity of the performance. For many it is well familiar since the school time when at physical education classes it with ease was carried out by all pupils. However many adults have difficulties with preparation for its correct performance.
If to try to estimate strong and weaknesses of this exercise, then from obvious "contraindications" it is possible to note only weakness of joints and muscles of legs whereas its correct performance in many respects has only positive effect, very seriously strengthening, including, the extensive muscular massif of legs and the buttock. It is possible to refer to obvious preferences of "pistol" also absence in need of use of sports equipment as performance of physical exercise is based only on work with own body.
And, by estimates of experts, "pistol" loads the lower body not less, than at athletic occupations with the post which weight is comparable with the body weight of the training person. However in the case with the heavy apparatus which is directly influencing the back the guarantee of lack of pathological conditions of the backbone and muscles of the back is necessary. In this context "pistol" is more available type of physical exercises as at its performance there are no loads of this part of the body. Besides squats on one leg except the set of muscle bulk of the lower extremities pursue the purpose improvement of coordination of the body.
Impact on muscles and knee joint
Exercise "pistol" can be referred with confidence to the element of complex occupations for the gymnasts, figure skaters and athletes who are engaged crossfity as it develops the set of muscles. At its performance the main loading drops out on quadriceps and gluteuses. However at the movement of the body, muscles of the pivot foot and those which stabilize the case situation are in addition connected. The muscles of the hip and the shin giving muscles and also the press and muscles of the back belong to this category of muscles.
Besides, it is worth to rememberit is worth to remember also about that leg which doesn't participate in the active phase of exercise, she as the stabilizer also receives the share of the exercise stress. Therefore at it the sartorial and edge muscle, the quadriceps and also the napryagatel of the wide fastion joins.
Except the exercised muscle and coordination of movements exercise "pistol" means sufficient elasticity of sheaves and flexibility of coxofemoral, knee and talocrural joints. And restrictions on performance, as a rule, are also connected with their insufficient functionality. It is important to consider that the main loading because exercise is connected with bending of the knee at an acute angle before full contact of the back surface of the hip with the gastrocnemius muscle is the share of the knee joint.
Therefore, potential performers of this exercise need to estimate carefully the opportunities in the part concerning the condition of the knee joint. And at identification of problems with it it is necessary to refuse "pistol" for the exception of serious damages. If the state of health allows to be engaged in squats on one leg, then before performance of exercise it is necessary to warm up and execute the extension carefully. It is necessary to realize accurately that "pistol" doesn't "forgive" negligence in this type of preparation.
Besides, it is important to remember that exercise is performed in the consecutive power rhythm excluding abrupt movements. And until muscles, ligaments and joints get stronger and will become accustomed to the set loadings and the range of movement the training it is necessary to carry out with use of the support. This additional element of exercise will promote smooth and sure squats and rising without breakthroughs at the beginning.
Technology of performance of exercise
Exercise performance "pistol" needs to be begun with the correct stance which means the equal vertical position of the body at which legs are shoulder width apart. And further it is necessary to make the following manipulations with the body.
All weight needs to be transferred to one leg on which squat will be carried out. At the same time other lower extremity has to come off the floor. Hands will play in this case the balance weight role. They can be extended in the parties or forward.
Further it is necessary smoothly and with is very concentrated to carry out squat on the pivot foot. Along with this movement it is necessary to raise other leg directly before itself. It shouldn't be bent, and the basin at the same time is taken away back. The back keeps the most equal situation.
The lower point is characterized by the postural pose at which the free leg is parallel to the floor surface, the back surface of the hip of the working leg is pressed to the gastrocnemius muscle, and the bent knee supports the sock.
After achievement of the lower point it is necessary to make a start with the maximum force the heel of the bent leg from the floor. This action needs to be made after buttocks and all muscles of the pivot foot were very strongly strained. For the correct performance of this movement it is necessary to remember that it is very important to exclude breakthroughs.
Along with raising of the body it is necessary to lower the free leg smoothly. After extension of the knee of the working leg and raising of the basin there will come the feeling of careful study the muscle of legs.
Practice of performance of exercise "pistol" means several approaches. And every time needs to be done so many squats rising how many it turns out, having excluded the excessive overstrain. Usually among performers there will be a little such "pistoletchik" which would manage to make more than ten repetitions for one approach. Well, and in case the athlete can do exercise performance "pistol" more than 20 times, it is already necessary to increase loading at the expense of the additional weight or more difficult manipulations with muscles.
Preparatory exercises
Usually "pistol" from the first attempt each person manages to perform exercise not. For beginners the special complexity is represented by that its phase when it is necessary to rise from the lower point. It occurs even not because of weakness of muscles, and is exclusive because of loading, unusual for many. Therefore it is necessary to start before performance of this exercise preparatory exercise stresses.
The most effective exercises for preparation for "pistol" can be considered following two.
The first of them is in just to stay on one leg within 30 seconds. Despite the seeming ease, this training isn't that in practice at all.
The second exercise is based on squats on one leg. And the free leg has to be on the floor without load of it. It is desirable to carry out the training at the beginning, having used the firm support.
Further it is necessary to carry out "pistol" in full, but with application besides of the support. At the same time one or both hands keep for it. As the suitable support it is possible to use, for example, the door handle of the open door. The most convenient option can be considered situation when the door is in the lower point between legs. In the course of the training the role of the support has to decrease gradually. So, after deduction it is necessary to pass with her hand (hands) to the next stage when in its role the wall on which it is necessary to lean the shoulder already acts.
In this case it when the athlete is to it sideways will be considered as the comfortable position. Then loss of balance when performing exercise "pistol" will be eliminated with simple contact of the wall with the shoulder. At this stage of preparation the wall, as a rule, begins to play psychological role already more.
Recommendations
For strengthening of force of legs and gluteuses as preparatory activities to exercise performance "pistol" it is possible to use occupations with the post or dumbbells which are calculated on squats.
Besides, in this context also the exercise machine of Smith on which it is also possible to carry out squats on one leg will be ideal. At the same time it is impossible to forget about necessary warm-up and the extension which will increase elasticity of sinews and joints that is of paramount importance when performing such loadings.
Summarizing all aforesaid, it is necessary to tell that "pistol" is the worthy exercise which allows to pump over rather well muscles of legs and the buttock. And it is necessary to apply the considered approach to trainings to increase in its efficiency, observing the proper technique of performance and regularity of occupations. It is important to watch constantly the condition of joints, and at feeling even of the slightest discomfort it is necessary to reduce loading at once.