Why You Should Consider Free Weight Squat and Not Using Smith Machine?為什麼您應該考慮免費重量深蹲和不使用史密斯機？

In my在我 earlier post of the barbell squat 先前的帖子的槓鈴深蹲 , I recommend beginner to start with Smith Machine. ，我建議初學者開始與史密斯機。 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，對於那些誰一直在訓練與史密斯機一段時間或那些誰膽敢嘗試不同的挑戰，在旅途中免費重量蹲下。

While I was with Clark Hatch Subang Sheraton, I always stuck with Smith machine because it did not any power rack there.當我與克拉克海奇梳邦喜來登，我始終堅持與史密斯機，因為它沒有任何權力架那裡。 In this gym, finally, I had the chance to try on free weight squat.在這個體育館，最後，我有機會嘗試在自由重量蹲下。 I went into the cage and I did my first squat without any weight attached to the straight bar.我走進了籠子，我做了我第一次蹲下， 沒有任何重量隸屬直桿。 I kept looking at the front and side mirror to ensure I got form correct.我一直盯著前方，側鏡，以確保我得到形成正確。 It was not easy when comes to balancing, much tougher than what I expected.這是不容易的，當來到平衡，更嚴格的比我的預期。

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.在我的下蹲會議上，一旦我知道如何穩定自己，我把幾磅的槓鈴。即使這樣，它只是重量輕。

The feeling of training with free weight is completely different.這種感覺的訓練與自由重量是完全不同的。 It is tough but it is worth it.這是艱難的，但它是值得的。 Let me tell you why?讓我告訴你為什麼？

• Train your stabilizer muscles . 訓練你的穩定肌肉 。 Stabilizer muscles are muscles that act to provide stability during a movement in free weight squat.穩定肌肉的肌肉，以提供穩定的行為，在運動中自由重量蹲下。 Your leg muscles are main muscles being worked out.腿部肌肉的主要肌肉正在制訂之中。 Other muscles are working hard too.其他肌肉都在努力了。 They are calf muscles, torso muscles and back muscles.他們是小腿肌肉，軀幹的肌肉和背部的肌肉。 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.它不再是機器是幫助支撐了吧，但你的身體是唯一需要的負荷，許多肌肉將必須共同努力，為穩定。
• More functional . 更多的功能 。 Smith machine movement is fixed.史密斯機運動是固定的。 Some people think that it is not natural to move according to the machine path.有些人認為它是不正常的移動根據機器的路徑。 Free weight solves this problem.自由重量解決了這個問題。

Yes, no doubt, you are able to take more weights with Smith machine, but not with free weights.是的，毫無疑問，您就能夠採取更多的重量與史密斯機，但不能與自由重量。 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.這是正常的，因為你不需要以保持平衡與史密斯機，因此渠道的能量增加砝碼，而在自由重量深蹲，肌肉都在努力，不僅穩定，而且要根據負載。

I am not the type of person saying that you must only do squat using barbell and not with Smith machine.我不是那種對人說，你必須只使用不蹲槓鈴，而不是與史密斯機。 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.事實上，我還是偶爾使用的列車史密斯機建立大規模的免費使用蹲槓鈴的重量。此外，當你想要去的巨大的重量不檢舉，史密斯機器會更安全。 Not forget to mention for beginners too.  In fact, for beginner, I recommend you to try不要忘記提及適合初學者。實際上，對於初學者，我建議你嘗試 Wall Squat 牆下蹲 first, which is much easier.首先，這是容易得多。

Category: 分類： Legs 腿 Email This Post 通過電子郵件發送此帖

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