| 1作者 |
 lou2s (筋肉の飢え) (
) |
2003/04/29 13:32:36 |
158.132.12.xxx |
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來自 港澳地區
磅數 145.8磅
發文 57
註冊 2003/4/6 下
量級 輕量級
★★
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我讀開的外國weightlifting group (google: misc.fitness.weights) 一直也是反對用Smith Machine 的, 以下是其中一人的網頁的extract:
AUDIENCE MEMBER #2: I've heard of Smith machines. How is a power rack better?
MISTRESS: An excellent question! Quite simply, the Smith machine is a tool of the Devil. You probably don't need any more convincing! But since this is an infomercial and we have 30 minutes to fill, I'll expand on that. You see, the Smith machine has a bar that moves along a fixed track, in a straight line. This forces your body to move in a single plane of motion. Humans, being squishy and lumpy, do not move in straight lines. When you squat with a bar, the bar will move in a curve as you shift your centre of gravity. When you squat in a Smith machine, the bar does not move, which means your body is forced to compensate. And do we know what that means?
AUDIENCE: Knee injuries! Spine injuries!
MISTRESS: Very good!! I'm going to toss 5 free T-shirts into the audience! They have the name and number of my chiropractor on them! Another problem with the Smith machine is that it does not allow you to develop the balance and stability that carries over into real-world activities. Bending, squatting, moving under a load are common daily activities for which we need balance and stability. Trying to stand upright with a load on our backs trains us to adapt easily to this challenge. After years of squatting, I can now stand on one leg in a moving subway train while pouring tea.
INFOMERCIAL FLUNKY: So, Mistress, why is it that personal trainers and gym staff like to push the Smith machine?
MISTRESS: Because, my plastic personality pal, many personal trainers wouldn't know basic biomechanics if it was on fire and rollerblading naked past them. Sad to say, many so-called personal training certifications aren't worth the paper they're printed on. Thus, many gym staff are deluded into thinking that the Smith machine is "safer", or at least "easier" because they don't have to bother teaching their clients how to squat properly. I guess if you call shearing force on delicate joints safer, you probably also use your head to stop fan blades too.
INFOMERCIAL FLUNKY: Oooh, we're going to get some nasty mail about that.
MISTRESS: If anyone mails me trying to explain why the Smith machine is better than free weight squatting, I ask them to please include the clinical evidence and peer-reviewed scientific research that says so. Otherwise I will use the mail to wipe out my toilet tank.
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| 2作者 |
take (流水年華的回憶) (
) |
2003/04/29 15:59:31 |
211.78.10.xxx |
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來自 台北市
磅數 45933.1磅
發文 22647
註冊 2001/6/2 上
量級 超超重量級
★★★★★★★
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Q:
What's Wrong With Using The Smith Machine For Squats?
Is there a problem with squatting with a Smith Machine and if so how can I solve it or compensate for it?
A:
The Smith Machine has been one of the biggest mistakes in strength training equipment, in my opinion. This may sound like an extreme comment to make considering almost every gym and even some rehabilitation facilities now have them for their people to use. Please let me elaborate before you stop reading.
My biggest problem with the Smith Machine is that people are convinced they are still doing free weight movements when they perform exercises on the Smith Machine. Because an Olympic bar is attatched to the machine does not make this a free weight piece. The reason is this piece only allows movement in a fixed plane of motion. This is one of the many disadvantages of machines that Coach Snideman has stated in his article, Free Weights vs. Machines.
In any movement that a human performs, almost never are the same muscles or patterns of movement replicated. This is obviously not new to machine training, but with the Smith Machine this becomes even more complicated. A squatting movement is rather complex, especially considering the variations that are available. Even though the bar does not look as though it moves but up and down, all the joints are revolving and this simple movement is not simple. The Smith Machine locks into a very unnatural movement pattern which has the potential to stress inappropriate structures and not train the body in various planes.
How is this fixed? Really easily, just do the free weight equivalent. If you are worried about getting pinned then you have two options. Work within a power rack in which you can set the bars to help you if you do get stuck, secondly, don't work till failure. As I have stated on numerous occassions you do not need to train to failure to have phenomenal success in the gym. In fact, many would benefit from not training to failure for the majority of their workouts.
If you have problems performing a traditional closer stance squat you also have many variations possible. You may perform a wider low bar squat, overhead squat, front squat, or use box squats. So, there really is no way to say squatting is impossible. Sometimes finding a trainer with a great educational background can help you individual needs.
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| 3作者 |
octapult (oct) (
) |
2003/04/29 16:40:44 |
218.164.24.xxx |
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來自 其他
磅數 327.8磅
發文 178
註冊 2003/3/26
量級 中量級
★★★
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exrx 網站也有相關的文章。
這邊是持反對意見的文章：
http://www.exrx.net/Questions/SmithSquat.html
反對的意見跟上面兩篇大致上相同。
這邊是持支持意見的文章 (exrx 網站是站在支持的一方)：
http://www.exrx.net/ExInfo/SmithSquat1.html
http://www.exrx.net/ExInfo/SmithSquat2.html
反對的意見大致如下：
1. 沒有任何科學證據或者實驗報告指出 smith machine squat 對膝蓋和脊椎有害。
2. 做 smith machine squat 的時候必須根據自己的身體條件來做姿勢上的調整，
而不能將 free weight barbell squat 的動作直接套用到 smith machine squat 上面。
那些因為做 smith machine squat 而受傷的人，大部份都忽略了這一點。
我個人覺得兩邊都說得很有道理 :)
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| 4作者 |
solomon (solomon) (
) |
2003/04/29 17:56:37 |
61.216.28.xxx |
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來自 新北市
磅數 2947.6磅
(嚇威姨度假中)
發文 1800
註冊 2002/8/31
量級 超重量級
★★★★★
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感恩阿
TAKE 可不可以整理一下 放在文章區給大家參考用 謝謝
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| 5作者 |
sumosumo (Eye of The Tiger) (
) |
2003/04/29 17:58:29 |
140.135.196.xxx |
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來自 高雄市
磅數 621.5磅
發文 468
註冊 2003/1/31
量級 中重量級
★★★☆
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那可真麻煩...
以後我打算去的健身房是沒有蹲舉架的
只有史密斯....><"""""
難道我只能做hack squat and leg press嗎????
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| 6作者 |
solomon (solomon) (
) |
2003/04/29 18:48:14 |
61.216.28.xxx |
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來自 新北市
磅數 2947.6磅
(嚇威姨度假中)
發文 1800
註冊 2002/8/31
量級 超重量級
★★★★★
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也不是這樣說 以我為例 我就沒有這種煩惱 雖然剛開始用smith machine 來做squat會找不到肌肉的刺激感 不過我調整了我的姿勢後就好多了 壓力平均落在股4頭與臀大肌 下背 膝蓋 腳踝也沒有出現疼痛或受傷 腿的發展一直都很好 最後我想 每種訓練法或理論都可能有正反2面的說法 還是要自己實驗一下 依照個人下去做調整比較好 給大家參考
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| 7作者 |
Taidemgu (PARANOID) (
) |
2003/04/30 11:13:55 |
61.223.45.xxx |
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來自 桃園縣
磅數 473.4磅
發文 304
註冊 2003/1/27
量級 中量級
★★★
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我是覺得把槓子轉下來的時候，我就會突然忘記怎麼做蹲舉了。
蹲舉架直接把槓子頂起來感覺比較好。
蹲舉哪裡會危險阿？不要學Coleman一邊掛七片就好了。
Training heavy is training smart.
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| 8作者 |
sumosumo (Eye of The Tiger) (
) |
2003/04/30 14:35:38 |
140.135.196.xxx |
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來自 高雄市
磅數 621.5磅
發文 468
註冊 2003/1/31
量級 中重量級
★★★☆
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我以後要去的那個健身房就是因為怕危險才不放free weight的蹲舉架
之前寒暑假回家有去哪裡練過
有氧器材不少推薦一下
不過我很想請問老闆一下，蹲舉真的很危險嗎
旁邊一堆合體獸一直狂衝forced sets為什麼沒有人去阻止呢
今天用smith練front squat感覺還可以
作squat的時候腿放前面一點也是有一樣的刺激
不過目前還是習慣用蹲舉架作，我們學校真棒
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| 9作者 |
jackal (Jackal) (
) |
2003/04/30 18:55:21 |
218.102.39.xxx |
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SUMosumo:你有聽過洛奇的主題曲eye of tiger 嗎,是一首好歌呀
能激發力量
誰令我像猛火
這般亂世創造我
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| 10作者 |
sumosumo (Eye of The Tiger) (
) |
2003/05/01 19:07:21 |
140.135.196.xxx |
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來自 高雄市
磅數 621.5磅
發文 468
註冊 2003/1/31
量級 中重量級
★★★☆
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這首歌超棒的啊
台灣的健美賽常常可以聽到有選手拿這首歌當出場音樂
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| 11作者 |
tsaimingjay (hung) (
) |
2003/05/01 20:11:20 |
61.229.55.xxx |
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來自 新北市
磅數 85.2磅
發文 49
註冊 2003/1/18
量級 羽量級
★☆
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sumosumo兄請問你是哪間學校的,你們學校的設備怎樣可以說一下嗎
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| 12作者 |
sumosumo (Eye of The Tiger) (
) |
2003/05/02 09:55:04 |
140.135.196.xxx |
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來自 高雄市
磅數 621.5磅
發文 468
註冊 2003/1/31
量級 中重量級
★★★☆
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我是中原大學的
學校設備很不錯，史密斯，Power Rack都有
Machine也不少(幾乎都是cybex...只有一台bicep curl是德國的Gym80)
只是啞鈴輕了一點(不過是很高級的dumbbell)
以後回老家就很難找到這麼便宜又大碗的健身房了...>_<"""""
那tsaimingjay兄，你是哪個學校的呢???
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| 13作者 |
sumosumo (Eye of The Tiger) (
) |
2003/05/02 09:59:39 |
140.135.196.xxx |
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來自 高雄市
磅數 621.5磅
發文 468
註冊 2003/1/31
量級 中重量級
★★★☆
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只是學校有個白目的田徑隊選手
不會練，只有一張嘴
連簡單跟複合碳水化合物
甚至是要變大就必須要先bulking(衝重)都不知道的他
居然考到C級教練
還要號招他以前的同學一起來當健美教練
天哪...我覺得不是考不考執照的問題
(我沒有貶低執照的意思)
自己的專業知識要顧到才最重要
上來這裡收穫很多
畢竟我這一陣子沒空看健美雜誌
這裡是最好的選擇
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| 14作者 |
tsaimingjay (hung) (
) |
2003/05/02 14:27:52 |
61.229.51.xxx |
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來自 新北市
磅數 85.2磅
發文 49
註冊 2003/1/18
量級 羽量級
★☆
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我是中華大學,設備也算齊全該有的都有,而且聽說是僅次於成大的健身中心(在一般大專院校裡),我有點不太相信,但是我們學校健身中心裡的跑步機和腳踏車機瞞多的大概各有接近10台左右,而且還有2個瞞大的有氧教室及淋浴室等,所以整體感覺瞞漂亮設備也都很新,我想它應該是勝在這些設備吧,至於重訓器材就沒那麼出色了,目前我休學中準備考試所以都在加州練,對了sumosumo你們學校的健身風氣如何大家都練的怎樣,想像你168 102kg的樣子在學校不被注意都很難吧,妳練多久了還沒練前體重多少可以說一下嗎謝謝拉
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| 15作者 |
sumosumo (Eye of The Tiger) (
) |
2003/05/02 17:33:31 |
140.135.196.xxx |
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來自 高雄市
磅數 621.5磅
發文 468
註冊 2003/1/31
量級 中重量級
★★★☆
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我沒練之前的體重是58公斤...
第一年有增重到82公斤
有減過重(to 72 kg)
現在是因為要....所以才吃那麼重(這是我第二次增重)
我沒多壯啦，學校大隻的人多得很
我只是滄海之一粟....
人家都叫我多多洛....
貓巴士開過來囉，我得上車回家了
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| 16作者 |
tsaimingjay (hung) (
) |
2003/05/02 18:08:37 |
61.229.51.xxx |
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來自 新北市
磅數 85.2磅
發文 49
註冊 2003/1/18
量級 羽量級
★☆
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sumosumo兄你的標準是要多少公斤才算壯才大隻阿(這樣的體重和身高的比例就算是以健身的人來看應該算很大隻了吧,是不是這樣請大家指導),你說學校很多大隻的那我們學校和你們比就差多了,在我們學校練的好的人不多更別說有那種1百多公斤的大隻仔了,你是選手嗎上次3月多的比賽你有參加嗎我可以找找看你,重訓增加了快50公斤超強的,你練了多久阿
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| 17作者 |
sumosumo (Eye of The Tiger) (
) |
2003/05/02 20:25:01 |
140.135.196.xxx |
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來自 高雄市
磅數 621.5磅
發文 468
註冊 2003/1/31
量級 中重量級
★★★☆
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我要躲兵役，所以目前沒有參賽的打算(所以今年的比賽都看不到我啦)
我也不是大隻啦，只是胖得不像話而已...
我覺得那是風氣的問題
我們健身房練得好的前輩都有破百的紀錄
久而久之，你也會覺得好像沒衝到100怪怪的(看個人啦)
我算是小咖，只練第二年而已，快邁向第三個年度了
嗯，有一天你也會練得很棒的
如果可以的話，五月底的選拔賽我們會碰到面 :D
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