USE A SMITH MACHINE FOR EFFECTIVE WORKOUTS

USE A SMITH MACHINE FOR EFFECTIVE WORKOUTS

If you are looking for a safe and effective way to build muscle and improve your fitness, a Mikolo smith machine could be a great addition to your home gym. In this blog post, we will explore the benefits of using a Mikolo smith machine, how to use it properly, and how to choose the right machine for your fitness goals.

 

Benefits of using a Smith Machine

 

Safety

By utilizing a set of rails, the Smith machine is guided and stabilized to prevent horizontal movement, ensuring controlled vertical movements for enhanced safety and stability during workouts. The inclusion of safety stops also reduces the risk of injury by limiting the bar's descent beyond a certain height. With the Smith machine, users can push themselves safely and confidently without compromising on stability.

 

Muscle-specific

The Smith machine bar is an excellent tool for targeting specific muscle groups. It is particularly effective for exercises such as squats, which engage the glutes, hamstrings, and quads, as well as bench presses, which target the chest, triceps, and shoulders. The guided barbell movement facilitates the engagement of the targeted muscles, leading to more efficient and effective workouts.

 

Suitable for all exercises

The Smith machine offers a wide range of exercise options suitable for various fitness levels and goals. Apart from squats and bench presses, users can perform other exercises, including deadlifts, lunges, calf raises, and more. Additionally, exercises like incline bench presses or sumo squats can be customized to suit the user's fitness level and goals.

 

Flexibility

The Smith machine is highly flexible, with adjustable safety stops and height-adjustable pulleys to accommodate a variety of fitness needs. Whether used in a commercial gym or at home, the adjustable safety stops and pulley systems provide users with the flexibility to tailor their workouts to their preferences and needs. This makes it an ideal choice for fitness enthusiasts of all levels looking to achieve their fitness goals safely and effectively.

 

Feature of Mikolo M4 Smith Machine

 

Upgraded Convenient Design

Unlike the older one, the rear top guide is equipped with 4 hooks. You can put bars/handles on it, which is very convenient when you are training exercise. And it can save a lot of space. Besides, handles on the pulley sliding sleeves make the moving more smoothly. You can also do lat pull-down with leg hold down attachment.

Build Your Dream Home Gym

One machine can meet your various needs. M4 is designed for trainers. It is combined with power cage, smith machine, cable crossover machine, cable station, and pull-up station. Let you could do unlimited exercises in a limited space! Pre-reserved holes for resistant band, you can do more weight training and resistance exercise. Such as resistance (pull-ups, barbell squats, shoulder presses, cable chest fly, etc.)

 

Fully Equipped & Varied

Equipped with multiple accessories, except the additional leg holds down attachment, two size models of landmine, battle rope ring, it also includes 2 (weight holders, dip bars, j hooks), weight storage, footboard, pull-up bar, T bar, lat pull down bar, cable bar, etc.

 

Heavy Duty Quality & Detail

Made of 80mm x 40mm commercial thickness steel tube. The 12 connecting triangle pieces provide extra stability and stronger construction. Dimension:86.6 inch(H) x 70.1 inch(L) x 74.8 inch(W). The max capacity of the whole machine is up to 2200lbs, feel free to enjoy your training experience with this big guy!

 

How to use a Smith Machine

 

Proper form and technique

Using proper form and technique is essential when using a Smith machine bar to achieve optimal results and minimize the risk of injury. To start your workout correctly, position your feet shoulder-width apart and engage your core muscles.

Throughout your exercise routine, maintain a straight back and lift the weight using your legs. It's also crucial to maintain a neutral grip and control the weight while performing the exercises.

 

Here are some sample exercises you can do on a smith machine

 

Squats

Adjust the bar to the desired height and load it with the weight you prefer. Lie on your back and place your feet shoulder-width apart under the bar, positioning it on your upper traps. While keeping your back straight and your core engaged, lift the bar off the supports using both hands. Bend your knees and hips, keeping your chest and torso upright, and lower your body to the parallel ground. Push through your heels to extend your knees and hips and return to the starting position.

Lunges

Adjust the bar's height and weight according to your preference. Place the bar on your upper traps and stand with your feet hip-width apart. Take a step forward with one foot and lower your body until your back knee nearly touches the ground, and your front thigh is parallel. Push through your front heel to extend your knee and return to the starting position. Repeat with the other leg.

Bench press

Adjust the bar's height to the weight you want. Lie on the bench with your feet on the ground, and your eyes under the bar. Grip the bar with your hands slightly wider than shoulder-width apart. Lift the bar off the supports, keeping your elbows close to your body as you lower it to your chest. Extend your arms as you push the bar back up to the starting position.

Overhead press

Adjust the bar's height and weight to your preference. Stand under the bar and place your hands on your front shoulders shoulder-width apart. Lift the bar off the supports with both hands while keeping your elbows forward. Fully extend your arms before pressing the bar above your head. Engage your core muscles to return the bar to the starting position.

Rows

Adjust the bar's height and weight to your preference. Stand shoulder-width apart, facing the bar, and place both hands on it. Lean forward with your arms fully extended until your chest almost touches the bar. Pull the bar towards you, holding it close to your chest. Fully extend your arms to return the bar to the starting position.

 

Recommended sets and reps

The number of sets and reps you should do depends on your fitness goals and fitness level. As a general guideline, aim for 3-5 sets of 8-12 reps.

 

How to choose the right Smith Machine

Space

Consider the space available in your home gym and choose a machine that fits comfortably in the space.

Budget

Smith machines can range in price, so consider your budget and look for a machine that offers the features you need within your price range.

Fitness goals

Look for a machine that supports the exercises you want to do and offers the features you need to reach your fitness goals.

 

Conclusion

 

Mikolo smith machine can be a great addition to your home gym, offering a safe and effective way to build muscle and improve your fitness. By following proper form and technique, choosing the right machine, and incorporating a variety of exercises into your workout, you can achieve your fitness goals and enjoy the benefits of a smith machine.

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