1, people who never exercise their legs.
2, people who only like to exercise their legs, so their body shape becomes very strange.
3. I especially like people who do squats, but I will call people who use Smith machines fools.
If your goal is to make yourself strong and beautiful, then legs are very important. Besides, legs basically bear our weight, and many daily activities are inseparable from strong legs.
Leg muscles are as important as biceps brachii. In order to practice legs, people have tried various methods, including Smith machine, but now many people think that practicing legs with Smith machine is a waste of time, because when practicing with Smith machine, our leg muscles do not need to undertake the function of stabilizing the body.
However, this does not mean that the Smith machine is useless.
Using Smith machine can easily exercise your whole lower body, including quadriceps, hamstrings, glutes and calves. If you have little time for leg exercises and are not interested in free strength training, you can try to use Smith machine to strengthen your lower body strength.
When doing traditional squats, you generally don't let your legs get too close. But if you use the Smith machine, you can do short squats. Generally speaking, legs are shoulder width apart, and then squat slowly.
This training is relatively simple, but it can train your hip joint and produce your hamstring muscles. Starting with a lighter weight can greatly improve your hamstring strength.
Strong hips can make our squats heavier, thus greatly improving the fluency of body lines and squats. Pushing buttocks with Smith machine is safer and more convenient than simply using barbell.
It's better to do lift heel exercises with Smith machine, because it's easier to get started and helps beginners to get into the process of gradually overloading.
The following is a relatively complete Smith machine training plan.
Smith Squat -3X6-8
Romanian hard drawing of Smith machine -3X8- 12
Smith machine hip push -3X8- 12
Smith heels -3X 12- 15
Wonderful leg training time will soon pass, cherish fitness opportunities and improve our leg muscles and strength.