{"id":1293,"date":"2021-08-29T12:26:03","date_gmt":"2021-08-29T12:26:03","guid":{"rendered":"https:\/\/100extremeworkouts.com\/?page_id=1293"},"modified":"2021-12-27T17:33:09","modified_gmt":"2021-12-27T17:33:09","slug":"smith-chair-squat-female","status":"publish","type":"page","link":"https:\/\/100extremeworkouts.com\/index.php\/quads\/smith-chair-squat-female\/","title":{"rendered":"Smith Chair Squat (female)"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_4 1_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-video fusion-selfhosted-video\" style=\"max-width:100%;\"><div class=\"video-wrapper\"><video playsinline=\"true\" width=\"100%\" style=\"object-fit: cover;\" autoplay=\"true\" muted=\"true\" loop=\"true\" preload=\"auto\"><source src=\"https:\/\/100extremeworkouts.com\/wp-content\/uploads\/2021\/08\/Smith-Chair-Squat-female_Thighs.mp4\" type=\"video\/mp4\">Sorry, your browser doesn&#039;t support embedded videos.<\/video><\/div><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_3_4 3_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:75%;--awb-margin-top-large:0px;--awb-spacing-right-large:2.56%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:2.56%;--awb-width-medium:75%;--awb-order-medium:0;--awb-spacing-right-medium:2.56%;--awb-spacing-left-medium:2.56%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\" style=\"--awb-text-transform:none;\"><p><strong>EXERCISE PROFILE<\/strong><\/p>\n<ul>\n<li><strong>MAIN MUSCLES:<\/strong> <em>Quads<\/em><\/li>\n<li><strong>EXERCISE CATEGORY:\u00a0<\/strong><em>Strength<\/em><\/li>\n<li><strong>EXERCISE TYPE:<\/strong>\u00a0<em>Basic-(Multi-Joint) <\/em><em>\u00a0<\/em><em>\u00a0\u00a0<\/em><em>\u00a0<\/em><\/li>\n<li><strong>EQUIPMENT REQUIRED:<\/strong> <em> Smith Machine<\/em><\/li>\n<li><strong>EXPERIENCE LEVEL<em>:<\/em><\/strong><em>\u00a0Beginner Mid-level<\/em><\/li>\n<\/ul>\n<p><em>The squatting technique in the Smith machine with a barbell for women and men is no different. The only thing is that the latter prefer to work with a heavier weight, as they most often tend to build up muscles. And the former is more important than a beautiful figure and burning calories, so they work with less weight, but with more repetitions and approaches.<\/em><\/p>\n<p><strong>EXERCISE INSTRUCTION<\/strong><\/p>\n<ol>\n<li>Do a warm-up to warm up your muscles well.<\/li>\n<li>Adjust the height of the bar so that you are level underneath, not on your toes.<\/li>\n<li>Stand inward with the bar between your neck and shoulder blades.<\/li>\n<li>During the squat, the shoulder blades should come together as much as possible.<\/li>\n<li>Put your feet slightly behind the bar &#8211; this way you will be more stable.<\/li>\n<li>Before starting the squat, rotate the bar slightly to remove it from the holders on the frame, while keeping your elbows as high as possible.<\/li>\n<li>While inhaling, lower yourself down, while the knees should not go beyond the line of the toes, the pelvis is slightly pulled back, and the body is tilted forward.<\/li>\n<li>When you reach the bottom point, immediately begin a smooth ascent as you exhale.<\/li>\n<li>Perform the required number of reps.<\/li>\n<\/ol>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":704,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1293","page","type-page","status-publish","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/1293","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/comments?post=1293"}],"version-history":[{"count":6,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/1293\/revisions"}],"predecessor-version":[{"id":3845,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/1293\/revisions\/3845"}],"up":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/704"}],"wp:attachment":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/media?parent=1293"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}