3D Smith is a very useful fitness equipment. It's barbell sliding track is limited, and trainers can safely and boldly use large weight. Moreover, it is not only limited to squatting training, but also can do bench press (up tilt, flat plate, down tilt), prone rowing, biceps bending, heel lifting, etc. it is an "all-round instrument" to the letter.
How to use Zach Smith makerbot.
1. First of all, let's practice chest. Novices recommend diagonal push ups.
Action Essentials: keep your chest straight and shoulders deep, and tighten your whole body into a line! After 15 can be easily completed in a higher position, gradually adjust the height of the rod from top to bottom! The difficulty will also increase! It is recommended that novices each group 10-15 times! Do 3-4 groups. For the purchase action of chest training, Smith 3D Ender 3 V2 bench press is recommended. This action can carry out more targeted training on chest muscles under weight! Put a training stool under the pole! Make sure the barbell bar is in the lower middle of the chest when lying down! First use the empty pole to get familiar with the action, and then start to increase the load! Make sure you don't push your elbow and shoulder straight when you hit the barbell! You can easily complete each group for 15 times and gradually increase the load to stimulate your chest muscles more! It is also recommended to do 3-4 groups for 10-15 times in each group.
2. Reverse rowing is recommended for back training.
Next, practice your back. It is recommended that novices row in the opposite direction and adjust the pole to the low position! The body is under the pole, the hands are slightly wider than the shoulders, grasp the pole, and the body is straight! Shrink your back and pull yourself up! Stick the upper abdomen to the bar. The lower the bar position, the more difficult it is. It is recommended to do 3 to 4 groups 15 times in each group to practice the advanced action of the back. I recommend 3D Smith to bend over and row and adjust the barbell bar to the knee height! Hold your hands shoulder width apart, Jue your hips back and straighten your back! Look down the syncline! Pull up the barbell and contract the shoulder blades, and stay at the peak for 1 second before returning to the position! Also, gradually increase the load after getting familiar with the action! It is recommended to do 3-4 groups for 10 times in each group.
3. Recommended shoulder exercises: 3D Smith sitting posture pushing shoulder.
It is recommended to push the shoulder in 3D Smith sitting posture, put the training stool under the pole and adjust the backrest angle to the highest! Make sure that when sitting on the stool, the rod is in front of your face and close to the position you are sticking to! Put your hands at 1.5 times shoulder width! When pushing up the barbell, the small hip is perpendicular to the ground!, Don't straighten your arms completely when you reach the top! Fall to eye height! Push up again and repeat! Suggest 10 for each group! Do group 3-4!
4. Practice hip and leg movements 3D Smith squat!
3D Smith squat is recommended for hip and leg training. This action is actually very simple! The position of the feet is closer to the front, the more you can practice the lines of the hips and the back of the thighs! The less you stand back, the more you can practice opening your toes out in front of your thighs! Make sure your knees point to your toes during the squat! It is suggested that novices can try by the front station! Gradually become familiar with the adjustment station distance and position before and after! To feel the force of different positions of the legs!
If you are interested, you can contact us.
Email: hosfitness@hosgym.com.Whatsapp:+8613210039830