Exercise "stool" helps with house conditions to give the tone to hips, buttocks, calves and the lower part of the stomach. It doesn't overload knees and the back therefore suits practically all. Performance of "stool" at the initial stage requires no equipment, except the equal wall, and later for increase in loading it is possible to add various stock. To achieve visible results, train not less than 20 minutes a day.
Technology of performance of "stool"
1. Get up near the equal wall, having placed legs shoulder width apart. Lean against it the nape, the back and buttocks, and legs take the small step forward.
2. Straining press muscles, slowly you slide the case down, without tearing off it from the wall. Stop when your hips are parallel to the floor. Pay attention that knees were located strictly over anklebones, but not over toes. Between hips and anklebones there has to be the right angle. Keep equal position of the back at the wall.
3. Be late in the final point for 20-30 seconds, gradually increasing this time up to 1 minute. Hands can be held randomly – extended forward, along the trunk or to lean them on hips. Then slowly return to the vertical position and have a rest 30 seconds.
4. Perform exercise in 3 approaches till 5-10 of repetitions.
"Stool" increases force and endurance of muscles of hips, buttocks, calves. Most of all at its performance quadriceps or chetyrekhglavy muscles of hips are involved. Also back part of the hip and area of the popliteal sinew helps to stabilize the postural pose. Get into gear and the bringing muscles located from the inside of the hip a little.
"Stool" is convenient for home trainings because it is suitable even for beginners, doesn't demand sports equipment and allows to vary easily loading degree, increasing or reducing the time spent in the static position. Technology of its performance – simple and clear. If you aren't sure that you sit in "stool" correctly, try to control yourself by means of the mirror or write down one approach on video.
"Stool" is fine isolating exercise for strengthening by the four-head of the muscle of the hip. It is often used in the trainings by skiers, runners, hockey players – those athletes at whom this part of the body constantly experiences big strain. We involve this group of muscles when we get up from the chair in usual life or we walk upstairs. Except "stool", quadriceps well strengthen the walking lunges and pliometrichesky exercises which cornerstone various jumps are.
Mistakes and contraindications
1. The frequent mistake when performing "stool" is non-compliance with parallelism of hips to the floor. Remarkably, if at you it turns out to hold the right angle between the back and hips and also between hips and shins. However at the insufficient level of physical training at the beginning, perhaps, it will be heavy to you to be in the correct position at once, and you will raise a few hips, unloading quadriceps. In process of accustoming, try to fall to the parallel with the floor, but only not below – it is mean and fraught with injuries.
2. The following popular mistake – the wrong position of knees when they go beyond shins, but aren't located strictly over them. Such "stool" raises load of the knee joint and can lead to the trauma.
3. As for the provision of feet, you watch that your heels were densely pressed to the floor. Body weight has to keep on heels and by no means on toes. The stronger you will press hips on the correct part of foot, the back part of hips will be better to be connected to work.
4. After the end of approach slowly move on the wall up, but don't fall on the floor. Sharp leaving down too is dangerous to knee joints.
The main contraindication to performance of "stool" are injuries or problems with knees. At the correct performance the exercise is rather safe, however any incorrect movement can worsen your state. Therefore for a start consult with the attending physician, and when developing pain or strong discomfort in knees immediately stop exercise. Besides, deduction of "stool" isn't recommended to people who have the varicosity. In principle any static load on legs is contraindicated to such patients, and this exercise isn't the exception.
Modifications of "stool" with connection of top of the body
When you learn to carry out correctly and easily classical option of "stool", it is possible to connect to it various modifications providing additional loading or simultaneous study of other muscles of the body. For example, to involve hands and the top part, take dumbbells. Being in "stool", it is possible to raise at the same time hands in the parties to the parallel with the floor. So you will work deltoid muscles of hands, bicepses, the press and razgibatel of the wrist at the same time.
As option, it is possible to replace raising of hands on the parties with bendings before itself with the biceps. For this purpose, holding "stool", the hands bent in elbows with dumbbells arrange before yourself palms up. Slowly raise forearms until dumbbells don't touch your shoulders. Be late in the top point for couple of seconds and again lower forearms with dumbbells to the parallel with the floor.
One more option for simultaneous study of top of the body – the press with dumbbells up which is well connecting shoulders. Having taken the position in "stool", part hands in the parties and bend in elbows so that between the shoulder the forearm the right angle remained, and dumbbells were directed up. Raise hands over the head until completely straighten them, be late for couple of seconds in the top point, then again return to the home position.
Exercise complication options
For increase in endurance of muscles of legs "stool" can be complicated, both with use of the additional equipment, and without it. For example, having reached the home position, serially extend the left or right leg before yourself, holding it parallel to the floor within 5 seconds. Then lower foot on the floor and raise other leg. You watch that the shin and hips at extension remained on one line.
The following option of complication – imitation of steps in "stool". Having taken the initial position, serially raise the right and left leg as it is possible above – somewhere to breast level. This exercise from outside has to look as walking on the spot from the sitting position.
Will help to place emphasis on calves of legs at deduction of "stool" the simultaneous or serial otryvaniye of heels from the floor for 5-10 seconds.
As for the additional equipment, the easiest way to complicate classical "stool" - to hold additional weight in hand. For effective connection to work of inside of hips use the fitness elastic band. Arrange it on hips above knees. When you receive the home position of "stool", part legs a little more widely, increasing the fitness elastic band tension. If all of you do truly, through some time will surely feel burning or the shiver of internal muscles of hips.
Instead of the fitness elastic band it is possible to use the ordinary ball. Sitting in "stool", at the same time hold the ball between knees, squeezing it and connecting hip inside. Instead of the ball the dense or folded double pillow will also approach.
Advanced fans of fitness can add the fitball to the training. Place the ball between your back and the wall, slowly fall with it to the home position of "stool". Keep balance, leaning on the fitball so that it didn't slide along the wall and didn't fall. Such option of exercise involves in addition muscles stabilizers which help you to keep balance and not to drop the ball.
On average, 5-7 minutes in 2-3 approaches are enough to carry out any modification of "stool". For one training it is possible to make several options connecting work of additional muscles to your main exercise. But you remember that the visible effect can achieve if your occupations take not less than 20-30 minutes a day. And, of course, the good result is impossible without observance of the correct food allowance.