Most people perform squats on machines in a gym, engaging muscles like glutes, hamstrings, quadriceps, and quads to strengthen their lower body. The machines facilitate controlled movements of the limbs for exercises. It helps reduce injuries. It offers an effective method to engage muscles, improve physical strength and tone your abs.
You can maintain precise form while activating the muscles on a Smith Machine to improve the endurance of muscles and boost strength. The guided path on this machine prevents injuries. It helps to reduce joint stress on the lower back and the knees. It helps improve your posture while engaging the muscles in your lower body.
Bilateral Negative and Accentuated Training Method
The BANA method, aka up with 2 and down with 1 protocol, is one of the best ways to exercise for incredible gains in hypertrophy and functional strength. It allows you to target each limb when you release the barbell downwards with one hand while keeping the other hand back. You will use two limbs in the concentric phase of machine exercise.
You will only use one limb in the eccentric phase or negative moment. Its benefits are given below:
• It ensures joint safety
• Promotes muscle growth
• Helps in building strength
You can buy the best Smith machine for home gym – ETEPL7317 from a reputable gym equipment supplier Extreme Training Equipment (ETE) based in California at affordable prices. ETE is a reputable supplier of functional fitness equipment to garage gyms, police, military, and fire departments, and commercial gyms.
The 2:1 BANA Method for Overhead Presses and Bent Over Rows
Bodybuilders can apply the 2:1 BANA Method on Smith Machines for a variety of movements, including upright rows, bent-over-rows, bench press variations, front squats, and overhead presses. While it is not possible to apply the same techniques to normal barbell moves for apparent reasons. Therefore, squat machines such as Smith Machines are highly sought for body toning exercises.
You can easily apply the BANA method to bent-over rows with the help of the above-mentioned fitness equipment. To practice bent-over rows, you can lift the barbells with both arms upward and slowly move them down with one hand (eccentric phase) and put the other arm back. You can repeat this process for three cycles and practice the same in the opposite direction by changing hands.
Involves Activation of Lat and Upper Back
The Lat and upper back are involved in the bent-over rows technique to enhance mass and functional strength. It taxes forearms, grip, and biceps. Intense stimulation is also applied to the core’s rotary stability muscles in this exercise.
Upright Rows Are Not for People Suffering from Shoulder Issues
People with healthy shoulders can look for innovative ways to engage the triangular muscles (deltoids) around the shoulders. They resemble the Greek letter Delta and are hence named deltoids. They are responsible for a variety of movements such as rotating, lifting, and extending.
This exercise is not recommended for those with shoulder issues. You are advised not to bring the bar to a very high level because it can strain your shoulder. Upright rows offer an effective way to use eccentric load on isolation-type exercises for your deltoids. You can buy Smith Machines at affordable prices from trustworthy fitness equipment stores online.
Fitness Equipment with Safety Stoppers
You can procure fitness equipment that comes with a lifetime warranty online. Reputed suppliers, such as ETE, offer a lifetime warranty on pads, parts, cables, and the frame of the exercise equipment. The Smith Machines come with safety stoppers for enhanced safety in the event you can’t perform the exercise as intended.
This fitness equipment allows you to perform various exercises, including lunges, hip thrusts, squats, calf raises, and overhead presses. Its dimensions are length (66 inches), width (58 inches), and height (89.5 inches). You can qualify for discounts on folding squat racks, fixed curl bar set, Lat Pull Down, and Low Row under the black Friday Deals.
Applying the BANA Technique to Back Squats
You can apply the BANA (Bilateral assisted negative accentuated) training technique to back squats. The eccentric overload technique helps you improve hypertrophy and functional strength throughout hamstrings, glutes, and quads.
You can perform squats with two different protocols. In the first technique, you will perform using a single leg. You will push forward the back leg and align with your supporting leg when the bottom level is reached. In the second method, you will perform a single-leg squat. You will keep your back foot on the ground and move it to the front to support the other leg.
Benefits of Performing Squats
Squats help you maintain the stability of your core, strengthen the lower body, and improve your body's flexibility. It supports joint health while helping you burn more calories. You can improve athletic performance with daily activities, such as lifting and walking. It helps you to maintain correct posture.
You can maintain stability and balance by engaging core muscles. By regularly practicing squats, you can get relief from back pain. You can benefit from jumping ability and speed by strengthening the lower body with squats. A high-quality Smith Machine is at your disposal to practice squats and tone your body.
Stability with Fitness Equipment
Free weight squats allow you to move your body freely. The home fitness equipment, such as Smith Machines, offers a fixed path to perform squats. The movement is restricted and may not align with the biomechanics of your body. As a result, it puts stress on the lower back and knees. It is advised to practice the exercises carefully to prevent injuries and discomfort while toning your body.
Factors to Consider When Buying Fitness Equipment
Your experience level, fitness goals, safety and adjustment features, suitability to the footprint and space at the GYM or in your home, weight capacity, and build quality are some of the important factors to consider when buying fitness equipment online or at a local store. It should also facilitate future requirements, such as weight-lifting needs and safety stops.
You can measure the workout area in your home or gym and choose the fitness equipment that meets your space. It can facilitate a full-range motion when you practice exercises. You can customize the machine with bar hooks and safety catches to meet user heights and help practice different exercises.
Attachments for More Exercise Options
You can consider buying fitness machines that come with additional features, including a leg press station, cable systems, and pull-up bars to facilitate practicing exercises. It must meet your fitness goals, such as endurance, strength, and muscle building.
Beginners can opt for simple machines, whereas the advanced users choose machines with versatile features. You can also look for personal preferences, such as angled paths for some exercises and vertical bar paths. Brand warranty and budget are other factors to consider when buying fitness equipment.
Materials Used for The Manufacture of Gym Equipment
Vinyl, rubber, and plastics are used in upholstery, grips, and handles. The structural components of the machine are made using sturdy materials (like steel and iron). High-strength steel is used in the manufacture of frames for durability and deformation resistance.
Conclusion
Commercial gyms, home gyms, and government agencies require fitness machines with features for exercises for beginners to advanced users. Simple fitness equipment may suffice the needs of home gyms, whereas commercial gyms require equipment with advanced features and attachments to cater to future exercise needs.
Reading user-posted reviews helps you understand how a fitness equipment manufacturer offers after-sales service. It also allows knowing quality or performance issues. The manufacturers offer a lifetime warranty on certain parts. It relieves you from maintenance chores and allows you to practice exercises peacefully.