Smith machine is an indispensable strength fitness equipment for every gym. It and gantry are the most used in the gym. Today, I'll introduce to you how to use Marcy smith machine. Smith is called omnipotent because it can exercise the muscles of the whole body. So how can Smith machine be used?

How to use smith machine: there is no fixed method to use this all-round instrument. Many coaches do the corresponding actions according to the parts that need to be exercised. Next, let's introduce the two most commonly used actions:

1.   Smith machine squat

Adjust the bar to the appropriate height, that is, the practitioner stands under the bar bell, and the position of the bar bell is at the back shoulder; Hold your arms on the pole on both sides of your body, with your palms facing forward, your legs slightly forward, separated by the same width as your shoulders, and keep your back straight; When inhaling, the buttocks and legs exert force and bend the knees until the included angle between the thighs and lower legs is less than 90 degrees; While exhaling, stand upright, lift the barbell back to the initial position and repeat the action. Pay attention to tightening the waist and abdomen, straightening the back, and don't swing left and right.

2.   Smith bench press

1. Adjust the position and angle of the long landing on the Smith machine: the flat bench press is horizontal, with an oblique upward push of about 30 degrees and an oblique downward push of about 20 degrees; Keep the barbell axis falling on the corresponding part of the chest during the bench press lift; The grip distance wider than shoulder width is adopted to fully extend and completely contract the pectoralis major muscle.

2. When the barbell is pushed until the two arms are straight (or when the elbow is kept at a small angle), the chest muscle must be in the state of "peak contraction" and stop for a while.

3. Exhale with your mouth when pushing up and inhale with your nose when restoring.

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