Published: October 13, 2009 04:01 pm      

Women's Workout

Girl's Guide to the Smith Machine

By: Angie Morales

The Smith Machine is not really a weight machine. The Smith Machine has a bar that is attached to steel poles which help to make your workouts safer than trying exercises with a bar alone. With this machine you can eliminate the need for a spotter as well. You can cycle through different exercises to get a full body workout or you can include this machine into your normal routine to get variety.

Don’t forget to do a 5-7 minute warm-up before beginning any exercise routine and finish with 20-60 minutes of cardiovascular exercises.

ASSISTED CHIN UP

Place your feet on a flat bench and hang from the bar. Pull your chin to just above the bar and pause. Return slowly to the start position. Complete three sets of 10-12 repetitions.

DIPS

Face away from the bar and place feet on a bench or the floor. Place hands as shown. Bend at the elbows as you lower your body straight down. Bend until the arms are at a 90 degree angle. As you slowly return to the start position, squeeze the tricep muscle. Complete three sets of 10-12 repetitions.

SQUATS

Stand under the bar with your feet shoulder-width apart. Unlock the bar by twisting it and then lower the body down into a squat position. Be sure to keep your knees above the toes. Pause at the bottom and then return to a standing position. Complete three sets of 10-12 repetitions.

CHEST PRESS

Place a flat bench under the bar as shown. Lie down and hold the bar directly above the chest. Twist the bar to unlock and then slowly lower the bar to the chest. Pause at the bottom and return to start. Complete three sets of 10-12 repetitions.

UPRIGHT ROW

Stand facing the bar and hands just under the shoulders or closer if you prefer. Twist the bar to unlock it and then lead with the elbows and raise the bar toward the chin. Slowly return to the start position. Complete three sets of 10-12 repetitions.