How long is the barbell bar of Smith's frame? Generally, the weight of barbell bar of Smith frame is 15 kg, which is different from that of barbell bar used for bench press, because different places and different manufacturers may lead to slightly different data. Do you know how long the barbell bar of Smith's frame is?

How long is Smith's barbell bar 1? 1. What's the weight of Smith Bar?

Smith's barbell bar is usually between 15KG and 30KG, and with the friction of marbles, the actual weight of Smith's dumbbell may reach 30kg.

The weight of Smith's barbell bar is different, generally 15 kg, and the iron weight at the end of the rope is different, some are lighter than the bar, and some are the same as the bar. Some Smith machines can balance their own weight because of their different internal structures, that is, when they are used, it is 0kg, as long as the weight of the counterweight is calculated. Smith's barbell bar is generally suitable at 1.8 meters.

Second, the practice parts and methods of Smith's framework

1, Smith's chest exercises

Step 1: Lay the bench of the Smith machine flat, set the height of the barbell, so that your arms can be fully extended when you touch it after lying down, choose a suitable weight to lie on the flat bench, rotate your wrist backwards, 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.

Step 2: Inhale and slowly put down the barbell until you feel it touching your chest.

Step 3: After a short pause, push the barbell back to its original position by using the strength of the pectoral muscles, and exhale at the same time. When reaching the highest position, the lock arm pauses for a moment and then slowly descends.

Step 4: Repeat this action.

Step 5: After the practice, lock the barbell back on the shelf.

2. Smith exercises his hips and legs.

Step one: Smith squats.

Your feet are slightly in front of your body, stand shoulder-width apart, lean on the barbell, squat down, feel the contraction of your hips, and try to squat down, not half squat.

Step 2: Smith pulls his straight leg hard.

Hard pulling with straight legs should be one of the necessary movements in hip and leg training, which has obvious stimulation to the second thigh and buttocks. Choose Smith equipment here, you can better control the weight and slowly feel the contraction of the second thigh, or you can use the decreasing group to unload the weight after completing a group and continue.

Step 3: Smith with one leg pulls hard.

One-legged girls might as well try. The stimulation to the buttocks is greater than the normal straight leg hard pull, and the feeling is more obvious. You can try it without weight, and then lift a small dumbbell full to increase the weight until you use Smith to increase the weight and stimulate the intensity.

Step 4: Squat with one leg.

Normal lunge squat, the stroke is limited by the ground, and the knees can touch the ground, which is enough to stimulate the hips and legs.

3. Smith practices shoulder movements.

Step 1: Smith barbell recommendation

Smith barbell pressure is the change of barbell pressure, which is suitable for beginners to press on their shoulders with fixed track Smith machine. You can stand or sit! I suggest you take a sitting posture and sit on a stool with a backrest, which is not only stable and safe, but also can focus more on the deltoid muscle.

Step 2: Start the posture.

Sit on a low-back bench in Smith's frame, with your feet flat on the floor shoulder width. Your palm holds the barbell bar forward with a wide grip. Keep your head straight and your eyes forward.

Step 3: Action process

Rotate the barbell bar and unlock it from the Smith frame, and place the barbell at shoulder height. Push the barbell directly to the top of your head and shrink your shoulders after reaching the top. Then slow down the barbell to the initial state.

Third, the difference between Smith frame and free squat frame

1, overall muscle activity

Because the body can't rely on any instrument to keep balance during free squat, the activity of biceps femoris, gastrocnemius and diaphragm is obviously higher than that of Smith squat. Although there is no difference in the activity of other muscles in the two movements, the activity of muscles in free squat is improved by 43% as a whole, which is better than Smith squat in this respect.

2. Training weight

In free squat, we should not only control the barbell up and down, but also keep the balance by our own strength, and Smith machine solves the problem of balance well. Undoubtedly, for the same person, the training weight of Smith machine squat is definitely greater than that of free squat.

3. Training website

If you look closely, you will find that the standing posture of Smith machine squat is slightly different from that of free squat. When using the Smith machine, even if your back is on the barbell bar and your feet are in front, your body will not lose balance. When the barbell is at the lowest point, your thighs can form a 90-degree angle with your calves. When using free squat, the feet must be as close to the center of gravity as possible. When the barbell reaches the lowest point, the knee will touch the toe.

Fourth, the difference between Smith frame and gantry frame

In fact, Longmen adds some functions of bird and comprehensive trainer on the basis of Smith machine, which can be cheaper and more suitable for units or individuals with limited budget, but it is not as good as Smith machine in training specialty and is not as good as Smith machine in safety factor. Unless you choose a well-known brand of fitness equipment, the price is more expensive than Smith machine. At present, the prices on the market are relatively cheap, but the requirements for quality and safety factor are not particularly high.

How long is the Smith frame with barbell bar? Smith frame is a very useful fitness equipment, there are many kinds, most of which are vertical. Smith frame can be used as one of the standard items of anaerobic training in gym. An obvious feature of Smith frame is that it limits the sliding trajectory of barbell, so you don't have to worry about barbell swinging back and forth suddenly when using it.

Smith frame has many functions, the most common of which are squat and bench press in different postures. In addition, Smith frame can also do elbow flexion, prone rowing, heel lifting and other actions. It is an out-and-out "full-body instrument".

Parts that can be exercised by using Smith's framework:

1, quadriceps femoris

With the help of Smith's framework, we can boldly and confidently move our center of gravity backward without worrying about losing balance, so as to better stimulate our quadriceps muscles alone.

2. Gastrocnemius

Compared with ordinary lift heel apparatus, Smith frame can directly stimulate gastrocnemius muscle, which makes the training effect better.

Related methods: stand and lift your heels. Choose a board about 10 cm high, stand on it with your front foot and your heel suspended; Hold your head high and keep your trunk upright naturally; When the heel hits the ground, I feel that the calf gastrocnemius is fully extended, and the thigh and biceps femoris are fully extended; Then use the contraction force of gastrocnemius muscle to lift the heel to the highest position, pause for a few seconds, then control the calf to fall slowly and repeat the above steps.

3. Biceps femoris

You can pass squat training, and remember to put your heel in front of the barbell for twenty or thirty centimeters when squatting;

You can also pull hard through Romania, which can stimulate our biceps femoris. It can also stimulate our gluteus maximus and lower back muscles.

Although using Smith frame for training can reduce shaking relatively, so that you don't have to worry about losing your balance because the barbell is too heavy, there is still a certain risk of joint injury when putting the barbell back on the frame.

Moreover, many bodybuilders like to use Smith bench press to practice pectoralis major and squat to practice lower limbs. However, Zhong Jian suggests that you do what you can. If you don't use it properly, the advantage of Smith's bench will become a disadvantage.

On the whole, I suggest you go to a professional fitness institution for professional training to ensure safety and improve efficiency. Zhong Jian Fitness is a professional fitness organization, which is committed to providing you with professional equipment and guidance. If you want to make better use of Smith frame and other fitness equipment, come and join Zhong Jian Fitness Family!

How long is Smith's barbell bar? What is the weight of Smith's barbell?

Smith's barbell bar is usually between 15KG and 30KG, and with the friction of marbles, the actual weight may reach 30kg.

With different weights, generally 15 kg, the weight of the iron block at the rope end is also different, some are lighter than the rod, and some are the same as the rod. Some Smith machines can balance their own weight because of their different internal structures, that is, when they are used, it is 0kg, as long as the weight of the counterweight is calculated.

Extended data:

Introduction to barbell practice

Body pump is a combination of barbell and aerobic exercise. Adjustable barbell weight is suitable for people of different ages, sexes and constitutions. Can quickly improve muscle endurance and muscle strength, consume a lot of calories, and shape a perfect figure. It can also increase bone density, prevent osteoporosis, improve endocrine and improve human immunity.

Barbell exercise is a relatively fast slimming exercise. It combines barbell and aerobic exercise, which can shape a charming figure and benefit the body and mind. This also won more fans for it. The principle of slimming is to consume calories through physical exercise with proper weight, so as to achieve the effect of slimming.

If you keep practicing, you will be refreshed and energetic, and you will keep in good working condition. Aerobic barbell exercise means "body charging" in English. It consists of proper weight, passionate music, strong will and loud crying. It can not only accelerate the metabolism of practitioners and burn fat quickly, but also exercise endurance and improve self-confidence.