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Smith machine is rubbish? You may not know how to use it!

Smith machine is rubbish? You may not know how to use it!

  • Categories:Industry News
  • Author:
  • Origin:
  • Time of issue:2020-11-16
  • Views:0

(Summary description)The Smith machine is not a very bad exercise device as some people think. On the contrary, if used properly, your exercise will achieve good results. Believe me, I will tell you how to use the Smith machine.

Smith machine is rubbish? You may not know how to use it!

(Summary description)The Smith machine is not a very bad exercise device as some people think. On the contrary, if used properly, your exercise will achieve good results. Believe me, I will tell you how to use the Smith machine.

  • Categories:Industry News
  • Author:
  • Origin:
  • Time of issue:2020-11-16
  • Views:0
Information

 

Why is the reputation of the Smith machine so bad?

The poor Smith machine was spurned by physical coaches and functional training crowds.

What are their arguments? They said that because the motion trajectory of the Smith machine is very fixed, there is no need for the human body to make much coordination and stability. Over time, this will make your body lose the most basic stability.

But I want to say.

Using this device is like dogs and their owners: no dog breed is bad, only bad owners and bad taming methods.

In the same way, there is no bad equipment. The key lies in the people who use the equipment.

So, stop demonizing the Smith machine and explore its best usage, those usages that cannot be reached by free weight.

Front squat

With a conventional free weight front squat, the diamond shape is usually the weak link.

Once the diamonds become fatigued, or if they are too weak to help you get a heavy barbell in place, the barbell will roll forward (you can’t hold it). Once this happens, your training set is basically It's over.

Yes, the free weight front squat is the best exercise for many sports.

It can make the training of the athletes in the gym powerfully transform into the competitive ability on the sports field. But if our goal is only to focus on quadriceps growth, the Smith machine can cleverly avoid the disadvantages of weak rhomboid muscles and exert a better effect than free weight.

Compared to free barbells, the Smith machine makes it easier for you to fix the weight in the correct position. Multi-time Hercules champion Jouko Ahola is very used to using the Smith machine to do front squats in training.

Another advantage is that when you perform a high number of free front squats, such as 20 reps per set, it means that your upper back is likely to be fatigued before the quadriceps. And Smith does not have this problem, you can completely focus on the movement of the quadriceps, without paying too much attention to the stability of the barbell.

Back squat

Do you want a bigger thigh?

For those who have weak quadriceps or have no advantage in lower limb bone ratios, the Smith machine can help overcome the problem.

Some people have a very long femur and a short torso, so when he squats with a free barbell, his torso is likely to lean too far forward, using more hip hinges instead of effectively training to four ends muscle.

Using the Smith machine to do a back squat, you can put your feet forward without losing your balance. This creates a better vertical downward knee flexion effect when squatting, allowing the quadriceps to dominate the movement.

Overhead recommendation

 

Sit down and use the Smith machine to do the top press, which can effectively reduce the pressure on the lower back. Allows you to fully concentrate on deltoid activity. Even strong athletes will train this movement.

In daily training, Hercules has done a lot of exercises to put pressure on the erector spinae/spine, such as a lot of deadlifts and bouldering training.

Because the muscles near the spine recover slowly, you should intersperse exercises that do not put too much pressure on the spine in your daily training. And setting the shoulder training to the Smith machine recommendation is an excellent plan.

Savicos, nicknamed Big Z, is a four-time Hercules world champion and an 8-time Arnold Hercules champion. The favorite shoulder movement is the seated Smith recommendation.

In addition, with heavy free barbells and dumbbell presses, the process of lifting your weight is more dangerous. When using a Smith machine, you simply unload the weight from the shelf. No panic, no trouble.

Shrug behind

This is the favorite of the 7-time Olympiad champion Li Hani. In this action, the Smith machine beats the free barbell in all aspects.

The good thing about Smith is that you can lean forward a little bit without worrying about stability, and then squeeze hard at the top. If you use a free barbell, it will cause more friction on your butt and distract you.

Grab the lever from behind, lean forward slightly, and then shrug the entire upper back. You can even bend your elbows slightly to achieve further upper back contraction.

You don't need to put too much weight here, don't think about the barbell being full. That way you may only have your head moving, like some silly X internet celebrities.

One-arm shrug

With this action, you can focus on squeezing the unilateral trapezius muscle while making a lower stretch that is stronger than shrugging with both hands.

The auxiliary hand grasps a pillar on the Smith machine, and at the beginning, makes the upper back slightly "rounded" in order to fully stretch your trapezius muscles and upper back.

During the movement, keep the lower back spine neutral and don't become curved along with the upper back. Use medium or high frequency.

Smith lunges back

Ronnie Cullman's history of the first gluteus maximus, in addition to heavy squats, also benefited from the back leg lunge squat.

Put one leg in place, keep your foot steady, and then withdraw the other leg backward. Always maintain the tension of your gluteus maximus in your front legs, do 3/4 strokes, don't stand up completely. Once you reach exhaustion on one side, hold and do static contraction at this position for 3/4 strokes until you feel that you can no longer stand steady. Change to the other leg.

After this kind of training, you will soon be kicked out of the "flat hip" team.

Counter-handle smith push

Focus on training the medial head of the triceps. With a free barbell for bench press, you will find that the feeling of gripping the barbell is very uncertain, and eventually you will become more concerned about lifting weight-more concerned about the stability of the movement, rather than the contraction of the triceps.

However, with the Smith machine, you don't have to worry about stability. You can pay more attention to elbow flexion and extension to achieve violent triceps contraction, especially in the eccentric (deceleration) phase of the action.

Don't lower the barbell to the chest, lower it to the upper abdomen to ensure that the triceps are in great tension throughout the time. Do 2-3 warm-ups first, and then use heavy weights to perform 3-4 sets, each set 6-8 times.

Why is the reputation of the Smith machine so bad?

The poor Smith machine was spurned by physical coaches and functional training crowds.

What are their arguments? They said that because the motion trajectory of the Smith machine is very fixed, there is no need for the human body to make much coordination and stability. Over time, this will make your body lose the most basic stability.

But I want to say.

Using this device is like dogs and their owners: no dog breed is bad, only bad owners and bad taming methods.

In the same way, there is no bad equipment. The key lies in the people who use the equipment.

So, stop demonizing the Smith machine and explore its best usage, those usages that cannot be reached by free weight.

Front squat

With a conventional free weight front squat, the diamond shape is usually the weak link.

Once the diamonds become fatigued, or if they are too weak to help you get a heavy barbell in place, the barbell will roll forward (you can’t hold it). Once this happens, your training set is basically It's over.

Yes, the free weight front squat is the best exercise for many sports.

It can make the training of the athletes in the gym powerfully transform into the competitive ability on the sports field. But if our goal is only to focus on quadriceps growth, the Smith machine can cleverly avoid the disadvantages of weak rhomboid muscles and exert a better effect than free weight.

Compared to free barbells, the Smith machine makes it easier for you to fix the weight in the correct position. Multi-time Hercules champion Jouko Ahola is very used to using the Smith machine to do front squats in training.

Another advantage is that when you perform a high number of free front squats, such as 20 reps per set, it means that your upper back is likely to be fatigued before the quadriceps. And Smith does not have this problem, you can completely focus on the movement of the quadriceps, without paying too much attention to the stability of the barbell.

Back squat

Do you want a bigger thigh?

For those who have weak quadriceps or have no advantage in lower limb bone ratios, the Smith machine can help overcome the problem.

Some people have a very long femur and a short torso, so when he squats with a free barbell, his torso is likely to lean too far forward, using more hip hinges instead of effectively training to four ends muscle.

Using the Smith machine to do a back squat, you can put your feet forward without losing your balance. This creates a better vertical downward knee flexion effect when squatting, allowing the quadriceps to dominate the movement.

Overhead recommendation

 

Sit down and use the Smith machine to do the top press, which can effectively reduce the pressure on the lower back. Allows you to fully concentrate on deltoid activity. Even strong athletes will train this movement.

In daily training, Hercules has done a lot of exercises to put pressure on the erector spinae/spine, such as a lot of deadlifts and bouldering training.

Because the muscles near the spine recover slowly, you should intersperse exercises that do not put too much pressure on the spine in your daily training. And setting the shoulder training to the Smith machine recommendation is an excellent plan.

Savicos, nicknamed Big Z, is a four-time Hercules world champion and an 8-time Arnold Hercules champion. The favorite shoulder movement is the seated Smith recommendation.

In addition, with heavy free barbells and dumbbell presses, the process of lifting your weight is more dangerous. When using a Smith machine, you simply unload the weight from the shelf. No panic, no trouble.

Shrug behind

This is the favorite of the 7-time Olympiad champion Li Hani. In this action, the Smith machine beats the free barbell in all aspects.

The good thing about Smith is that you can lean forward a little bit without worrying about stability, and then squeeze hard at the top. If you use a free barbell, it will cause more friction on your butt and distract you.

Grab the lever from behind, lean forward slightly, and then shrug the entire upper back. You can even bend your elbows slightly to achieve further upper back contraction.

You don't need to put too much weight here, don't think about the barbell being full. That way you may only have your head moving, like some silly X internet celebrities.

One-arm shrug

With this action, you can focus on squeezing the unilateral trapezius muscle while making a lower stretch that is stronger than shrugging with both hands.

The auxiliary hand grasps a pillar on the Smith machine, and at the beginning, makes the upper back slightly "rounded" in order to fully stretch your trapezius muscles and upper back.

During the movement, keep the lower back spine neutral and don't become curved along with the upper back. Use medium or high frequency.

Smith lunges back

Ronnie Cullman's history of the first gluteus maximus, in addition to heavy squats, also benefited from the back leg lunge squat.

Put one leg in place, keep your foot steady, and then withdraw the other leg backward. Always maintain the tension of your gluteus maximus in your front legs, do 3/4 strokes, don't stand up completely. Once you reach exhaustion on one side, hold and do static contraction at this position for 3/4 strokes until you feel that you can no longer stand steady. Change to the other leg.

After this kind of training, you will soon be kicked out of the "flat hip" team.

Counter-handle smith push

Focus on training the medial head of the triceps. With a free barbell for bench press, you will find that the feeling of gripping the barbell is very uncertain, and eventually you will become more concerned about lifting weight-more concerned about the stability of the movement, rather than the contraction of the triceps.

However, with the Smith machine, you don't have to worry about stability. You can pay more attention to elbow flexion and extension to achieve violent triceps contraction, especially in the eccentric (deceleration) phase of the action.

Don't lower the barbell to the chest, lower it to the upper abdomen to ensure that the triceps are in great tension throughout the time. Do 2-3 warm-ups first, and then use heavy weights to perform 3-4 sets, each set 6-8 times.

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