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Hangzhou, Zhejiang
The multifunctional Smith machine can be used to exercise the core muscles of legs,buttocks,waist,back,shoulders and other parts,which is conducive to enhancing the flexibility and stability of the body.It can also be used for rehabilitation and prevention of various sports injuries.
1.Using the squat function,smith machine is considered as a heavy squat artifact.Smith machine squat training has two advantages,one is safe and reliable,the other is conducive to the standardization of squat movement.
When using Smith machine for squatting training,we should pay attention to three points:one is to place the spring buffer frame at the same height as the hip joint,the other is to put the body in the middle of the barbell bar,and the distance between the left and right hands is equal;The third is to separate the same width of the foot and shoulder,according to the knee outward to feel the foot properly.As long as you follow these three principles and practice step by step according to your ability,you will achieve gratifying results.
Barbell stretching is the magic weapon of waist and back strength training,and barbell rowing can effectively improve the strength of shoulder,back and chest muscles.Smith machine can safely and effectively use these two forms of motion.
Before hard pulling and rowing on Smith machines,place the safety buffer spring at the lowest position,then place the barbell at the same height as the knee joint,and then train in accordance with the principle of step-by-step.
3.for high back pulling training,it is necessary to use dumbbell stool or push board for high back training.There are two types of high pull back training:front pull down and pull back down.Before you start,place the barbell in the highest position,then place the dumbbell stool or push down stool in the front or back of the middle,and select the correct weight to start.
4.the upper pull of the body can be divided into front grip and back grip,which has good exercise effect on shoulder,arm and back strength.Before using multi-function Smith machine for high post pull training,please adjust the position of barbell to the highest level,and confirm that the main frame is stable and keep the upper bar without vibration.
5.rope pull is widely used. It can be used in shoulder,arm,abdomen,back and other parts of muscle exercise combined with different angles and positions.Before pulling the rope,place the barbell in the correct position,then assign the appropriate weight to the rear rope loading unit and train the pulleys to ensure they are free of any restrictions.
