Why You Should Consider Free Weight Squat and Not Using Smith Machine? Zakaj morate upoštevati Free Teža Squat in ki ne uporabljajo Smith Machine?

In my V mojem earlier post of the barbell squat prejšnje delovno mesto Štangla čepenje , I recommend beginner to start with Smith Machine. , Vam priporočam, začetnik začeti z Smith Machine. However, for those who have been training with Smith Machine for a while or those who dare to try for a different challenge, go for free weight squat. Vendar, za tiste, ki so bili za poklicno usposabljanje z Machine Smith, ali pa za tiste, ki si drznejo poskusiti na drugačen izziv, pojdite v prostih uteži čepenje.

While I was with Clark Hatch Subang Sheraton, I always stuck with Smith machine because it did not any power rack there. Medtem ko sem bil z Clark Hatch Subang Sheraton, sem vedno zaljubljen s strojno Smith, ker ni nobenih pooblastil rack tam. In this gym, finally, I had the chance to try on free weight squat. V tej telovadnici, končno, sem imel priložnost poskusiti nekaj prostih uteži čepenje. I went into the cage and I did my first squat without any weight attached to the straight bar. Šel sem v kletko in sem svoj prvi čepenje brez teža, ki jo naravnost bar. I kept looking at the front and side mirror to ensure I got form correct. Obdržal sem videti na sprednji strani ogledalo in da se zagotovi Imam obliki pravilni. It was not easy when comes to balancing, much tougher than what I expected. Ni bilo lahko, ko pride do izravnave, veliko strožji od kar sem pričakoval.

In my next squat session, once I know how to stabilize myself, I put on few pounds at the barbell.  Even that, it is just light weight. V mojem naslednjem čepenje zasedanje, ko vem, kako se stabilizira sebi, sem dal na nekaj kilogramov na Štangla. Tudi to, da je samo majhna teža.

The feeling of training with free weight is completely different. Občutek usposabljanja s prostih uteži je popolnoma drugačen. It is tough but it is worth it. Je težko, vendar je vredno. Let me tell you why? Naj ti povem zakaj?

• Train your stabilizer muscles . Vlak vašega stabilizator mišice. Stabilizer muscles are muscles that act to provide stability during a movement in free weight squat. Stabilizer mišice so mišice, ki delujejo za zagotavljanje stabilnosti v gibanje v prostih uteži čepenje. Your leg muscles are main muscles being worked out. Vaše mišice nog so glavne mišice v pripravi. Other muscles are working hard too. Druge mišice se trudijo preveč. They are calf muscles, torso muscles and back muscles. So tele mišice, mišice trupa in hrbtne mišice. It is no longer the machine is helping to support the bar, but your body is the only one that takes the load and many muscles will have to work together for the stabilizing. To ni več stroj pomaga podpirati bar, ampak telo je edini, ki ima veliko obremenitev in mišice bodo morale delati skupaj za stabilizacijo.
• More functional . Več funkcionalna. Smith machine movement is fixed. Smith stroj gibanje ni določen. Some people think that it is not natural to move according to the machine path. Nekateri ljudje mislijo, da ni naravno, da se premaknete v skladu stroj pot. Free weight solves this problem. Free teže rešiti to težavo.

Yes, no doubt, you are able to take more weights with Smith machine, but not with free weights. Ja, ni dvoma, ste sposobni sprejeti več uteži s strojno Smith, vendar ne s prostimi utežmi. That is normal because you do not need to maintain balance with Smith machine and therefore channel the energy for more weights whereas in free weight squat, muscles are working hard not only to stabilize, but also to take on the load. To je normalno, saj vam ni treba ohraniti ravnotežje s strojno Smith, zato kanal energije za več uteži medtem ko je v prostih uteži čepenje, mišice se trudimo, ne le za stabilizacijo, ampak tudi prevzeti breme.

I am not the type of person saying that you must only do squat using barbell and not with Smith machine. Nisem tip osebe, pravi, da moraš samo, da čepenje uporabo Štangla in ne s strojno Smith. In fact, I still train occasionally using the Smith machine to build mass for the free weight squat using barbell.  Also, when you want to go for huge weights without spotter, Smith machine will be safer. V bistvu, sem še vedno vlak občasno uporabo stroja Smith za izgradnjo mase za brezplačno teže čepenje uporabo Štangla. Tudi, če želite iti za velike uteži, ne da bi spotter, Will Smith stroj varnejša. Not forget to mention for beginners too.  In fact, for beginner, I recommend you to try Ne pozabimo omeniti tudi za začetnike. V bistvu, za začetnike, vam priporočam, da poskusite Wall Squat Wall Squat first, which is much easier. Prvi, ki je veliko lažje.

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