Squatting with squat rack is an action that everyone hates. It is an action that novices can't do well. Today, we won't discuss how to do well in squatting. Let's first understand what effect (muscle activation) is on our muscles when we choose power rack and Smith machine to do squatting.
There is no reason why this is called the first of all training actions. After all, besides the muscles of our lower body, the upper body also has a good training effect. Many people will use rogue squat rack to train their hips, but sometimes they have heard some students' reactions that they don't feel much about their hips when performing squat stand, Then this part is our problem (action control) and (action mode).
Next, let's take a look. What kind of gym rack should we choose when squatting?
In one study, aiming at this topic, we did the EMG experiment of lower limbs of squat cage with bench and Smith squat. We found six people with training experience, so that they can freely choose the weight of instruments (power rack or Smith machine) and can match it by themselves, but they should be able to achieve the weight of 8 times, then rest for 3 days, and change another instrument, mainly for anterior tibial muscle, gastrocnemius muscle, medial femoral muscle and lateral femoral muscle, The EMG response of biceps femoris, erector spinalis and rectus abdominis. The result is that the EMG activity response of biceps femoris and medial femoral muscle is higher than that of Smith squat. Other muscle groups have no obvious response, but the activation degree of the overall muscle is 43% higher than that of Smith squat. Therefore, in this experiment, we can know that if we want to strengthen the ability or activity of hip flexion, hip extension, knee flexion and knee extension, The overall benefit of gym half rack will be better.
Then why can't the Smith machine provide a high degree of muscle activation? The main reason is that the Smith is stable and parallel on two side tracks, and the angle is fixed. Therefore, under these conditions, the action angle that can be made is also limited, but on another level, if it is for the muscles in the front of the thigh, the use of the Smith frame, It can make the muscle activity or activation of this part higher and stronger.
On the contrary, because there are no such systems, the half squat rack can make more angles and actions than Smith, so the activation degree of the lower leg and our trunk (rectus abdominis, erector spinalis, etc.) will be higher than that of the fixed squat cage. It was also found in this study that the EMG response of latissimus dorsi muscle was also significantly improved when squatting with a squat bench rack.
If I'm going to start training, what equipment should I start with? Here, I suggest that whether you are a friend who has been practicing for a long time or a beginner who is ready to start fitness, you should choose the home squat rack (take the leg as an example). Of course, if you want to have special needs (fitness or want the beauty of the front of the leg), the actions that the fitness gear half rack allows us to do are also the pattern that our human body (naturally) will do, but there is more load on the shoulders, We only need to make a perfect and natural squat under the condition of weight-bearing, which will have a better adaptation and progress to our overall muscle activation and activity. If you have never exercised or been in contact with weight training, it is suggested to find a professional coach, so that the road of fitness can be long-term and healthy. Finally, whether it is free squat or Smith frame, there is no good or bad, only suitable or not. As long as its training is helpful to you or your sports performance, it is good or suitable for you.
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