System: YH-2703

Smith's empty rod weighs about 15 kg. Coupled with the friction of marbles, the actual weight may reach 30kg, and the weight of the iron block at the end of the rope is also different. Due to the different internal structure, Smith machine can balance its own weight.

Smith machine is actually an indispensable part of barbell, which is a combination of barbell and aerobics. The weight of barbell can be adjusted, which is suitable for people of different ages, sexes and constitutions. It can quickly improve muscle endurance and muscle strength, consume a lot of calories, shape perfect body lines, increase bone density, prevent osteoporosis, improve endocrine and improve human immunity.

The essentials of Smith's bench press;

1. Set the bench of Smith machine to be flat, and set the height of the barbell, so that your arms can be fully extended when you touch the barbell after lying down. After choosing the right weight for your exercise, lie on a flat bench, turn your wrist back and hold the barbell with a grip slightly wider than the shoulder width. After the barbell is unlocked from the shelf, lift it directly above you and keep the arm posture locked. This is your starting position.

2. When inhaling, slowly put down the barbell until you feel it touching your chest.

3. After a short pause, push the barbell back to the initial position by using the strength of the pectoral muscles, and exhale at the same time. When you reach the highest position, lock your arm and pause for a moment, then slowly descend. Tip: The time for falling should be at least twice as long as the time for rising.

4. Repeat the action to the required number of times.

5. After finishing the exercise, lock the barbell back to the shelf. Note: If you are a novice, please find an observer to accompany you. If there is no sparring partner available, then the weight used must be within a conservative range.