Smith squat for girls. Technique for performing on the buttocks, knees, one leg, quadriceps, frontal with narrow, wide stance of the legs

For girls, squats at Smith are the same mandatory part of training as for guys. The exercise machine, bearing a man's name, was invented in the early 1950s. last century by fitness legend Jack LaLaney, and received its common name “Smith” from the owner of the sports club where this power machine first appeared. The exercise machine is a static installation that helps athletes quickly get their body in shape and not only pump up the muscles of their buttocks and legs, but also recover from injury. “Smith” consists of guides along which the bar moves, limiters and, directly, a bar with hooks.

The advantage of a fitness machine is that it prevents the athlete from falling and keeps his body in a strictly defined position. In addition, when training at Smith, an assistant or backup is not needed, which is very convenient for independent training or when trainers are busy.

Essence and basic principles

Squats at Smith for girls can be performed in several ways, and they depend on what effect the person who comes to the gym wants to achieve. The essence of squats is to warm up, tighten and pump up the muscles of the buttocks, legs and back.

When performing the exercise, you need to:

• place your feet shoulder-width apart;
• position your feet so that your toes point straight or slightly to the sides;
• keep your back straight;
• lower yourself down, tensing your legs and buttocks as much as possible;
• do not lean forward or backward.

You can perform several types of squats on a fitness machine, with the main convenience being complete fixation of the body, which allows you to maximally work out various muscle groups.

There are several basic foot positions when working on the Smith:

• together;
• shoulder width apart;
• wide (more than shoulder width);
• the feet are moved slightly forward.

In the first case, placing the legs “together” is used by athletes so that the maximum load falls on the front of the quadriceps and knees. This option is usually used by bodybuilders to prepare for competitions. Feet shoulder-width apart is a popular position among girls when exercising on a fitness machine. This placement of the limbs will allow you to pump up problem areas, such as the inner thighs and sides of the legs. Feet beyond shoulder width are also used in most cases by female athletes. In this position, the inner thigh is actively pumped.

Those who want to work their buttocks need to move their feet slightly forward and rest their backs on the bar. This is the only exercise that can only be performed at Smith.

The Smith squat for girls is an effective exercise for pumping up the buttocks.

To get started using the fitness machine, you need to follow a few simple recommendations:

When working with the simulator, you need to remember that you can approach the bar from any side convenient for the athlete. It is recommended to pull your elbows up as much as possible during training. You also need to make sure that when squatting, your knees do not go beyond the line of your toes, and the weight does not fall only on the front of your feet.

Squats in a machine: what muscle groups are they designed for?

Squats on a Smith machine for any category of athletes are the implementation of classic movements. As a result of squats, the following muscle groups are involved:

• Target muscle or quadriceps muscle.
• Synergists, which include the adductor magnus, gluteus maximus and soleus muscles.
• Dynamic stabilizers, which include the back of the thigh and calf muscles.
• Stabilizers that control the position of the spine.
• The antagonist muscles of the stabilizers are the obliques and rectus abdominis.

A complete picture of the muscle work during squats on the Smith machine can be seen in the photo.

Indications for use

The Smith squat for girls is performed when they cannot do full classic squats or want to get the maximum effect from the workout.

Exercises on a fitness machine are recommended for beginners who want to work out their muscles:

• breasts;
• legs;
• shoulders;
• hands;
• backs;
• buttocks

Training on “Smith” is carried out in cases where there is a problem with maintaining balance on your own and after injuries, when it is not possible to sit down without support. The simulator will help girls learn how to perform a squat correctly and concentrate during training on those muscles that are currently active. In addition, a fitness machine is suitable for those who want to start training with weights, but are afraid that they will not maintain their balance or will not be able to cope without a partner. “Smith” is one of the safest exercise machines, since the bar with or without weights is fixed by the system and will not fall on the athlete or others.

Contraindications for use

For girls, the Smith squat is contraindicated if training using this assistant lasts more than 30 days. Despite the convenience of the machine, experienced athletes call it a “base killer”, since the bar location parameters are not designed for a person’s individual performance. In addition, classes with Smith are not recommended for professionals, whom he can relax and unlearn how to maintain balance and balance.

During long-term training with the simulator:

• small muscles stop developing;
• the load on the knees increases;
• Natural body stabilizers stop developing.

Smith should not be abused after a back injury. This is due to the fact that the machine gives a load in an unnatural position of the body, while fewer joints are involved than is necessary for the correct distribution of mass. In addition, some experts believe that Smith squats, performed under the bar without placing the feet beyond the line and too deep, are contraindicated for girls. This is due to the structural features of the female body and the functioning of the genitourinary system of representatives of the fairer sex.

Useful tips

The Smith squat for girls should be performed only after the main warm-up of the body. To do this, it is enough to do several bends to straight legs, turns to the sides and a hitch of the arms and legs. If during training you experience discomfort in the area where the bar touches your body, you can place a pad or towel there. This method will also avoid possible bruising and tension on the delicate skin. When your knees hurt during squats, it is recommended to pay attention to the correct position of them. Discomfort in the joints can occur if they are facing in the wrong direction.

For example, when performing a squat correctly, your knees point in the same direction as your feet. If during training a girl does not feel enough load, then she needs to place her legs wider than the chosen option or move them beyond the line of the bar. And in the case when the pelvis “walks” when squatting and standing up, you need to try to perform the exercise outside of the “Smith”, and it is recommended to strain the body as much as possible and see why it is moving away from the point of fixation. To do this, you need to bend over, straighten up and bring your shoulder blades together as much as possible, and in this position try to sit down.

For beginners, when working in a fitness machine, it happens that the bar gets caught in the grooves for the safety fixation and there is not enough strength to return it to the working position. In this case, you need to approach the bar from the other side and twist it to release the bar.

Main complex

The Smith squat for girls can be performed in several variations. Using a fitness machine, you can train your buttocks and quadriceps by doing squats on your knees or on one leg. In addition, you can vary the placement of your legs, from close to wide. Girls love to work out their buttocks on the Smith. To do this, the feet are moved beyond the line of the fingerboard. At the same time, the higher the level of removal, the greater the load on the muscles. You can pump up problem areas, for example, by kneeling down when squatting. To avoid injuring your joints, you need to put a mat on the floor.

In this case, kneel under the bar and, placing the barbell between the neck and shoulders, lower the body down, bending the knees and moving the pelvis back as much as possible. In this case, the back should be straight and the shoulder blades should be brought together. After fixing the squat, the body is returned to its original position. On Smith, you can make your body slimmer by performing the Scissors squat. To do this, they are placed under the bar so that one leg is in front and the other is behind. When squatting, bend your knees so that they form a right angle, while the back knee joint should not touch the floor. When performing the exercise, you need to look straight ahead or just above the horizon.

You can also perform a squat on a fitness machine on one leg, placing the other on a support. To do this, the working leg is left on the floor, and it should not extend beyond the bar, and the second leg is bent at the knee and placed on a stool or other elevated surface, positioned behind the body. The position of the bar in this case is the same as when performing classic Smith squats. Girls use an exercise with a narrow stance to get maximum load on the quadriceps. To do this, stand under the bar on straight legs with your feet together. The squat is done so that the buttocks and legs are parallel to the floor. They also stand up without spreading their legs.

By placing your feet shoulder-width apart or a little further, you can work the inner thigh and side of the leg. The squat is performed according to the classic pattern, keeping your back and head straight and bringing your shoulder blades together as much as possible. In this case, the buttocks should be parallel to the floor, and the body should not fall back. You can also perform front squats on the fitness machine. In this case, the bar is placed in front, on the chest muscles, with arms crossed in the middle of the bar and holding it with your fingers. During frontal training, the legs are placed at the required width.

For those who want to get their body in order, experts recommend exercising at least 3 times a week. For beginners to do this at Smith, you need to do a regular squat and start with 4 sets of 10 reps each. In this case, you can rest no more than 2 minutes between approaches. If a girl wants to complicate a simple squat, then she can perform the “Scissors” or “Split” variation. In this case, use 4 sets of 10 repetitions. The leg needs to be changed after each approach. Rest is also no more than 2 minutes. It is not recommended to skip workouts, and you also do not need to increase the number of approaches after skipping.

Benefits of doing the exercise

By practicing walking with dumbbells in your hands, you can count on the following positive properties:

• Helps to work each leg separately and eliminate existing lags in one of the legs;
• Perfectly works out the relief and gives a rounded shape to the buttocks;
• Strengthens knee joints;
• Develops balance and sense of balance;
• Stimulates an increase in muscle strength in the legs;
• With the help of this exercise, you can work out your legs well, putting minimal stress on your back;
• Regular practice will improve your performance in exercises such as the squat and deadlift.

A decent number of positive qualities, simple technique and minimal risk of injury make stepping onto a platform an almost ideal exercise.

Consolidate the result

When doing squats in a fitness machine, the following thigh muscles work:

• gluteus maximus;
• two-headed;
• lateral;
• medial;
• semimembranous;
• semitendinosus;
• intermediate;
• straight.

In order for the results from squats at Smith to be consolidated, you need to give your body cardio loads. You can jump rope, run on a treadmill, or ride an exercise bike. It is also recommended to warm up before classes, especially in the morning when a person has recently woken up. This is necessary in order not to injure the “sleepy” muscles and tendons and set them up for work. The optimal time for warming up is 10 minutes. In addition, you need to perform all approaches at full strength, so the load will be more effective than doing exercises at half strength.

Experienced athletes note that if during training a person is not tired or out of breath, then he needs to do a few more repetitions and pay attention to the efforts made. More calories are burned when a person trains all the way. The “fire” in the muscles will tell you that everything is going right. However, a standard workout should not last more than 75 minutes. Scientists have found that with regular, repeated exercise, the body adapts and gets used to it. Therefore, you need to change the pace and intensity of the exercises. To do this, after monotonous squats, it is recommended to jump.

You need to alternate the pace in the ratio of 1 minute. fast and 4 slow, or vice versa. After a week of doing Smith without weights, you need to start working with weights. Girls need this not only to develop endurance, but also to form a sculpted body. You shouldn’t immediately hang 10 kg pancakes; it’s better to start with a small mass and gradually increase it. In order for the effect of exercising on a fitness machine to last, you need to monitor your diet. Athletes are known to pay close attention to what, how and when they eat. It is not recommended to train on an empty stomach, as the body will not have the “fuel” to actively work on the machine.

Don't forget about water during classes. You need to drink at the first desire and do it in small sips. Large fluid intake can cause coughing or discomfort in the throat and gastrointestinal tract. Water is important for thinning the blood during physical activity, as it becomes difficult for the heart to pump water when working at a fast pace.

The right diet

For the active development of the body, microelements, vitamins and minerals are needed. Unfortunately, these elements are not always present in the diet. Therefore, you need to plan your diet correctly. Eat foods rich in natural proteins. These are meat products, dairy and nuts. To saturate your body with vitamins, you need to eat fresh vegetables and fruits and drink a lot of fresh juice.

It is better to divide meals into several times and supplement them with snacks. It is better to give up salty and spicy foods, fatty foods and sweets in favor of natural ingredients.

When to expect an effect

Arriving at the gym, girls are immediately interested in when the first results will appear. In this case, everything depends on the intensity of the training, the correct selection of exercises and the individual characteristics of the body. 3 weeks after exercising at Smith, a noticeable effect may not appear, but the habit of regularly visiting the gym will be 100% developed. At the same time, experienced athletes note that 42 days is a turning point, when most beginners give up without getting quick results. A visible effect will appear already in the 6th week of regular visits to the gym.

At this moment, the body noticeably tightens and the muscle relief begins to be clearly visible. At the same time, at this stage you should not step on the scales, since the weight, despite the slimness of your figure, may not go away. This is due to the fact that fat takes up more space in the body, but muscles weigh heavier, so the effect of “not losing weight, but becoming slimmer” occurs. Experienced trainers note that the visible results of regular training become clearly noticeable only after 3 months of training. During this period, a person already knows how to squat and, usually, does exercises without using the Smith. For girls, the Smith squat is a good start to regular training.

The exercise will teach you to maintain balance and control the work of individual muscles and the entire body as a whole. Despite the fact that the fitness machine is easy to use, it is better to start working with it under the supervision of a trainer. When working out on the simulator, you need to keep the pace, don’t slow down and don’t rush.

Let's sum it up

What can you add as a result? I'll say it simply. The Smith machine is completely safe and effective, but only if the exercise technique is strictly followed. Working with it allows you to pump up the target muscle well and is safe even for people who have problems with their back and knee joints.

The Smith machine is an excellent tool for pumping up the buttocks, which, with a reasonable increase in weights, will allow you to build muscle mass on the buttocks in a short time. Girls, it is important to understand that in this case the work must be technical and only then will it become effective. You need to be able to use any exercise machine correctly to build high-quality muscle relief. I hope that my observations, the listed rules and exercises will help you master the Smith machine and warn against mistakes and make the work easy and understandable. Good luck!