Присідання на одній нозі "Пістолетик" - є однією з найкращих базових вправ для розвитку сили м'язів ніг при тренуваннях з власною вагою тіла.
Пояснення
How to do Pistol Sqaut: - Stand with arms extended out in front. - Balance on one leg with opposite leg extended straight leg forward as high as possible. - Squat down as far as possible while keeping leg elevated off of floor. - Keep back straight and supporting knee pointed same direction as foot supporting. - Raise body back up to original position until knee and hip of supporting leg is straight. - Repeat and continue with opposite leg. - Supporting knee should point same direction as foot throughout movement. Range of motion will be improved with greater leg strength and glute flexibility. Also known as Pistol Squats. - Significant spinal flexion occurs at bottom of deep single leg squat to maintain center of gravity over foot. In which case, Erector Spinae would act as a synergist instead of a stabilizer. - Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press).