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The Smith Machine is an exercise device that has been around since the late 1950s. It is composed of a barbell mounted on vertical rails, allowing it to move in only one plane of motion. This allows users to work with weights safely and effectively while reducing the chances of injury due to improper form or balance. The Smith Machine is popular among beginner and advanced weightlifters, bodybuilders, and many other athletes for its versatility and safety.
Shop The Collection: Smith MachinesAs we age, our muscles tend to lose mass and strength, leading to a decrease in mobility and agility. To help keep our bodies strong, seniors should be engaging in regular physical activity. Smith Machine exercises are an excellent form of resistance training for older adults because they allow you to lift heavy weights without the risk of falling or straining your back. Additionally, the machine helps maintain proper form, which is especially important for seniors who may have difficulty controlling their movements. By using the Smith Machine regularly, seniors can build strength and improve balance, coordination, and flexibility.
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1. Squats: Squats are a great way to strengthen the lower body and increase overall flexibility. When performing squats on the Smith Machine, make sure to keep your back straight and core engaged. Lower your body until your thighs are parallel to the floor, then return to the starting position. As you get stronger, you can add more weight and increase the number of repetitions.
Shop The Collection: Altas Strength2. Lunges: Lunges target the muscles of the glutes, quads, and hamstrings. Start by standing in front of the Smith Machine with the barbell at shoulder height. Step forward with one leg and lower your body until both legs are bent at 90 degrees. Return to the starting position and repeat on the other side. Make sure to keep your back straight throughout the exercise.
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3. Bench Press: The bench press is a great exercise for strengthening the chest and arms. Place the barbell on the Smith Machine at chest height and lie down on the bench. Grip the barbell with your hands slightly wider than shoulder-width apart. From there, push the barbell up until your elbows are fully extended, then slowly lower it back down to the starting position.
4. Shoulder Press: This exercise targets the deltoids, or shoulder muscles. Start by standing in front of the Smith Machine with the barbell at shoulder height. Grasp the barbell with both hands and extend your arms overhead. Then, lower the barbell until it is just above your shoulders, and return to the starting position.
5. Lat Pulldowns: This exercise strengthens the muscles of the upper back. Start by sitting in front of the Smith Machine and gripping the bar with an overhand grip. Pull the bar down towards your chest until your arms are fully extended, and slowly return to the starting position.
6. Upright Rows: This exercise works the muscles of the shoulders and upper back. Stand in front of the Smith Machine with the barbell at waist height. Grip the barbell with an overhand grip and pull it up towards your chin. Return to the starting position and repeat.
7. Bent-Over Rows: Bent-over rows target the muscles of the back, biceps, and shoulders. Start by standing in front of the Smith Machine with the barbell at waist level. Bend your knees slightly and bend forward from the waist, keeping your back straight. Hold the barbell with an overhand grip and pull it up towards your chest. Slowly return to the starting position.
8. Tricep Extensions: This exercise targets the triceps, the muscles on the back of the upper arm. Stand in front of the Smith Machine with the barbell at chest level. Grip the bar with an underhand grip and extend your arms above your head. Lower the bar until it is just above your shoulders, and return to the starting position.
9. Bicep Curls: Bicep curls strengthen the muscles of the arms. Stand in front of the Smith Machine with the barbell at waist level. Grip the barbell with an underhand grip and curl it up towards your shoulders. Slowly return to the starting position and repeat.
Smith Machine exercises are an excellent form of resistance training for seniors. Not only do these exercises help build strength and improve balance and coordination, but they also reduce the risk of injury due to improper form or balance. With these 9 essential exercises, seniors can stay active and keep their bodies healthy and strong.
