As it is correct to squat in Smith's exercise machine"

Smith's exercise machine — the popular sports device for squats. It is considered that on it beginners should learning to squat. However, despite Smith's simplicity, without knowledge of the technology of performance the correct squat on it will not turn out. Let's understand as it is correct to use this device.

The training in Smith's car, first of all, is directed to study of buttocks and hips. However at the same time the bigger number of muscles is involved.

• chetyryokhglavy;
• kambalovidny;
• big bringing;
• back surface of a hip;
• big buttock;
• oblique muscles of a press;
• direct muscle of a press;
• sural;
• backbone stabilizers.

Whether you know? Smith's car was invented in the middle of the 1950th years in the USA. His inventors — Jack LaLenni and Rudi Smith, in honor of the second was also called the exercise machine.

• it is a great way to learn inexperienced athletes correctly to squat in a free format;
• the device of the exercise machine helps to keep balance and to avoid falling that often happens during the work with big weight;
• when performing exercises the assistant is not necessary;
• technology of performance accurate and easy in development;
• impact on muscles dot;
• risk of traumatizing minimum;
• squats in Smith — the best option at diseases and injuries of knees and backs.

• the recorded trajectory of the movement is considered not physiologic, unlike classical squats;
• on the exercise machine it is impossible to execute exercises on other groups of muscles (this statement is disproved by professional bodybuilders);
• the minimum load of muscles stabilizers is created.

The listed shortcomings are considered as disputable — for example, in cases of injuries they become advantages.

Whether you know? In 2013, data according to which in Smith's car the electric activity of muscles is 43% lower, than at usual free squats were published in the Strength and Condition Research edition.

Classical squats in Smith have to happen on the following equipment.

1. The signature stamp has to be adjusted so that under it it was possible to get shoulders and to arrange below a neck.
2. Shovels are close cramped.
3. Legs at shoulder length, are pushed slightly forward for a signature stamp.
4. The back is slightly bent in a belt.
5. The press is intense.
6. The signature stamp undertakes hands the successful fellow from above.

1. On a breath the smooth squat with assignment of a basin becomes back until the line of a hip is below a parallel to a floor.
2. On an exhalation — a reset.

The number of approaches and repetitions is individual. For a start it is possible to carry out 3 approaches till 8-10 of repetitions and over time to increase quantity up to 5 approaches on 15 repetitions.

Get acquainted with the main technicians and rules of squats.

Besides classical squats, in Smith's car it is possible to carry out their various variations for impact on separate groups of muscles.

1. Starting position of an upper body classical.
2. Legs are divorced more widely than shoulders and removed a signature stamp forward.
3. Foot are developed by socks separately on 45 °.
4. On a breath there is a squat to a right angle in knees.
5. On an exhalation — return to a launching site.

At narrow setting of legs, quadriceps are developed:

1. Starting position of an upper body classical.
2. Legs are cramped together.
3. On a breath fall to a squat to a right angle in knees.
4. On an exhalation return to a launching site, straining quadriceps.

Important! It is undesirable to carry out this variation at injuries or diseases of knees.

1. The signature stamp is on a breast slightly below than a neck.
2. Hands are crossed before a signature stamp and hold it the top hold.
3. The back is directly vertical.
4. Setting of legs classical.
5. On a breath the squat is carried out, hips in the lower point are parallel to a floor.
6. On an exhalation — return to a launching site.

1. Sit down on knees, legs at the level of shoulders or is a little wider and are parallel each other.
2. The signature stamp is got for shoulders, grabbed with the top hold.
3. The back is slightly bent in a waist.
4. On a breath of a buttock fall down to contact with gastrocnemius muscles.
5. It is necessary to be in such situation not movably up to 3 seconds.
6. On an exhalation — return to a launching site.

1. In a back part of Smith arrange a bench up to 0.5 meters high.
2. Starting position of an upper body classical.
3. Legs at shoulder length.
4. The front leg (worker) is brought to a step forward.
5. The hind leg is put on a bench so that raising of foot concerned a first line, or having put a sock on the middle of the platform.
6. The back is straightened.
7. On a breath the squat is carried out, the line of a hip of a front leg is parallel to a floor.
8. On an exhalation — return to a launching site.

1. Starting position of an upper body classical.
2. The front leg is removed forward (width of a step can vary).
3. On a breath lower a basin down to formation of a right angle in a knee of a front leg.
4. On an exhalation — return to a launching site.

1. Starting position classical.
2. One leg is bent in a knee and crosses with another so that raising of foot of the bent leg concerned a part above a knee basic.
3. On a breath the squat to a right angle in a knee of a supporting leg is carried out.
4. On an exhalation — return to a launching site.

It will be also interesting to you to learn how it is correct to squat with a bar on shoulders and with dumbbells.

1. Starting position of an upper body classical.
2. Legs are divorced most widely and removed a signature stamp forward.
3. Foot are developed by socks separately on 45 °.
4. On a breath there is a squat, the press and buttocks are strained.
5. On an exhalation — return to a launching site.

Even at knowledge of the correct equipment mistakes in performance are possible. It is also necessary to consider subtleties, neglect which will significantly affect efficiency.

• the basin does not move forward back;
• heels or socks come off a floor;
• knees look inside or outside;
• the look is directed down or aside, but not forward;
• the rule "on a breath down, on an exhalation up" is not followed;
• both legs at attacks or squats on one leg are unevenly studied;
• loading at rise occurs from socks, but not from heels.

Important! I can lead mistakes to traumatizing ligaments, joints and muscles.

• if it is difficult to calculate squat depth, it is possible to present for itself a chair and "to sit down" on it;
• it is not necessary to be afraid to fall — legs have to be pushed forward for a signature stamp;
• different width of setting of legs and depth of squats helps to place emphasis on different muscles;
• work with big weight allows a deep squat to a floor and sharp pushing away from the earth at rise;
• trainings can be diversified, carrying out serially heavy and sparing exercises with the different number of approaches;
• at big loadings use of a belt for weight-lifters is recommended.

Smith's exercise machine is good option both for athletes without experience, and for bodybuilders. Classical squats and their variations will help to pump over hips and buttocks, and accounting of subtleties will do exercises by even more effective.