Why You Should Consider Free Weight Squat and Not Using Smith Machine?为什么您应该考虑免费重量深蹲和不使用史密斯机？

In my我 earlier post of the barbell squat 先前的帖子的杠铃深蹲 , I recommend beginner to start with Smith Machine. ，我建议初学者开始与史密斯机。 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.然而，对于那些谁一直在训练与史密斯有一段机或那些谁胆敢尝试不同的挑战，自由重量去蹲。

While I was with Clark Hatch Subang Sheraton, I always stuck with Smith machine because it did not any power rack there.虽然我与克拉克海奇梳邦喜来登酒店的时候，我始终坚持与史密斯机器，因为它没有任何权力机架那里。 In this gym, finally, I had the chance to try on free weight squat.在这个体育馆，最后，我有机会在自由重量尝试蹲下。 I went into the cage and I did my first squat without any weight attached to the straight bar.我走进了笼子，我做了我第一次蹲不附带任何的直杆的重量 。 I kept looking at the front and side mirror to ensure I got form correct.我一直在前线前瞻性和侧镜，以确保我得到形成正确。 It was not easy when comes to balancing, much tougher than what I expected.这是不容易，当来到平衡，更严格的比我的预期。

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.在我的下蹲会议，一旦我知道如何稳定自己，我就几磅放在杠铃。即使这样，它只是重量轻。

The feeling of training with free weight is completely different.与自由重量训练的感觉是完全不同的。 It is tough but it is worth it.这是艰难的，但它是值得的。 Let me tell you why?让我告诉你为什么？

• Train your stabilizer muscles . 火车你的稳定肌肉 。 Stabilizer muscles are muscles that act to provide stability during a movement in free weight squat.稳定肌肉的肌肉，法案规定在一个自由重量运动稳定性蹲下。 Your leg muscles are main muscles being worked out.腿部肌肉的主要肌肉正在制订之中。 Other muscles are working hard too.其他肌肉工作辛苦。 They are calf muscles, torso muscles and back muscles.他们是小腿肌肉，躯干肌肉和背部的肌肉。 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.它不再是机器是帮助支撑了吧，但你的身体是唯一需要的负荷，许多肌肉将必须共同努力，为稳定。
• More functional . 更多的功能 。 Smith machine movement is fixed.史密斯机运动是固定的。 Some people think that it is not natural to move according to the machine path.有些人认为它是不正常的移动根据机器的路径。 Free weight solves this problem.自由重量解决了这个问题。

Yes, no doubt, you are able to take more weights with Smith machine, but not with free weights.是的，毫无疑问，你能够用史密斯机增加砝码，但不能与自由重量。 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.这是正常的，因为你不必须保持与史密斯机，因此平衡通道的能量增加砝码的重量，而在自由蹲，肌肉都在努力，不仅稳定，而且要根据负载。

I am not the type of person saying that you must only do squat using barbell and not with Smith machine.我不是说你必须只用杠铃做深蹲和史密斯机不是人类型。 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.事实上，我还是偶尔使用的列车史密斯机建立自由蹲杠铃重量大规模使用。此外，当你想要去的巨大重量不检举，史密斯机器会更安全。 Not forget to mention for beginners too.  In fact, for beginner, I recommend you to try不要忘记为初学者提。实际上，对于初学者，我建议你尝试 Wall Squat 墙下蹲 first, which is much easier.第一，这是容易得多。

Category: 分类： Legs 腿 Email This Post 电子邮件发送此帖

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