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1. Frog squat Stand
Work out: Quadriceps
Method: Stand 20 cm in front of the barbell, feet slightly wider than shoulder width apart; Slowly bend your knees and squat until your thighs are parallel to the floor (at this point the knee joint is still abducting), keeping your heels on the floor; Then use quadriceps contractions to stand up until the legs are straight, so that the thigh muscles are in the "peak contractions" position, with the whole body at a less than 90 degree Angle to the floor, pause, and repeat.
2. Up-slope/flat bench press
Exercise: pectoralis major
Place the bench in the Smith machine and adjust the back slope so that the torso is at a 40 degree Angle to the floor; The transverse bar is placed near the sternoclavicle; To control the contraction force of the pectoralis major, lift the barbell vertically upward, let the barbell in the vertical line of the shoulder joint, pectoralis major in the "peak contraction" position (do not lock the elbow joint), pause; As you lower the bar, use your pectoral muscles and slowly lower the bar back to its original position. Repeat. Note that the safety hook should be opened before the start of the movement, so that the barbell can move up and down freely. At this time, pay attention to the wrist joints do not over-rotate, so as to avoid excessive forward elbow joints at the bottom of the movement; Due to the slope of the back, it is difficult to control the center of gravity of the shoulder at the beginning, so the weight should be lighter, and then gradually increase the weight.
3, lean row (reverse grip)
Exercise: Back muscles
With the Smith machine, you can stimulate your back muscles in a variety of different angles, such as a bow row, a one-arm row, a hard pull and a reverse grip.
Choose a pedal about 15cm high and stand on the top (the pedal is chosen here because there is a track holder below the barbell trajectory of Smith machine, and the barbell cannot reach a very low position when sliding. In order to fully stretch the target muscle during the movement, a pedal is added to increase the range of movement); Hold the bar with your palms facing forward, slightly more than shoulder width apart; Bend your torso forward parallel to the floor and bend your legs slightly so that your weight is in a vertical line near the back of your feet; Lift the bar upward with the contraction force of the latissimus dorsi muscle until it reaches the abdominal position, so that the latissimus dorsi muscle is in the "peak contraction" position, and stop slightly; Then the latissimus dorsi muscle tension control, slowly return to the original position.
4. Shoulder push
Exercise: Deltoid muscles
The barbell follows a strict vertical up and down trajectory in the Smith machine, so shoulder strap injuries can be avoided. The following two exercises focus on the deltoid anterior and middle bands. If you want to stimulate the deltoid posterior bands, you can also do barbell shrugs and lean rows.
Place a bench in the Smith machine and Angle the back slightly; Hold the barbell bar with two palms forward and wide holding distance, control it with deltoid tension, slowly lower the barbell to the chest, and stop slightly (pay attention to the position not too low, so as to avoid shoulder injury); With deltoid force in control, push up slowly and smoothly until the deltoid is in the "peak contraction" position (do not lock the elbow and do not over-rotate the wrist at the beginning so that the elbow is not too forward at the bottom of the movement) and repeat.
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