The inability to use the simulators – this problem is faced by most beginners who are already bored with exercising at home. And now it’s time to try your hand at the gym. But it’s scary to approach unknown pieces of iron, because it seems that everyone around you is looking at you and waiting for mistakes, and it’s embarrassing to ask. If you recognize yourself, then this article is for you. We will tell you what a crossover is and dispel all the myths about it.
top trainer of the World Class network of fitness studios
“This is a truly unique machine. It is not without reason that it is so large, with its help you can, without leaving your place, carry out comprehensive strength training.
What is a crossover?
This is a multifunctional isolating force simulator, on which you can train almost everything: the muscles of the legs, chest, shoulder girdle, back and abs. It is designed for isolation exercises and is suitable for working all muscle groups. The crossover usually consists of two iron posts connected by a crossbar, as well as weights and handles.
Photo: www.istockphoto.com
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What are the benefits of cross training?
This is a very good simulator in terms of the variability of the exercise, you can pull the blocks in different ways: sitting, lying, standing. And at the same time, to varying degrees, involving the muscles. An additional benefit is isolation loading: when the exercise affects only one muscle or group of muscles. For example, barbell curls are not isolating.
The indisputable advantage of this simulator is the constant tension of the muscles during the exercise, the stabilizing muscles are also included. At the crossing, its maximum stretch is achieved, which contributes to the supply of blood and oxygen.
top trainer of the World Class network of fitness studios
“There is no universal instruction for using a crossover, since too many exercises are performed on it, they are all done in different ways. You need to change the handles, move the cable from the bottom up and vice versa, choosing the required angle”.
Technique for performing exercises on the crossover simulator.
There are so many exercises that you can do in a crossover that you cannot count them all, not to mention the technique of execution. However, there are some general points that you should always keep in mind.
Don’t overload your muscles. First of all, measure the weight and the number of approaches. Do not load several large muscle groups in one day. Perform all exercises with a straight back.
For whom is the crossover exercise suitable?
The exercises that are carried out in it are suitable for everyone, regardless of the level of sports training. In particular, due to the fact that you can adjust the load by rearranging the latch and choosing the right number of kilograms. At first put less, or better, a minimum in general, to get used to the exercise and decide what weight is optimal for you.
Photo: www.istockphoto.com
A set of exercises for the back with a cross simulator.
1. Traction of the upper block
Do three sets of 10-12 repetitions.
2. Bent-over row
Do three sets of 10-12 repetitions.
3. Sloping jumper in a crossover
execution technique
Take the handle of the upper block with your hands, put your feet shoulder-width apart. Take a couple of steps back, lean forward. Keep your back straight. As you exhale, lower your hands to hip level. As you inhale, return to the starting position.
Do three sets of 12 to 15 repetitions.
4. Seated Bench Crossover One-Arm Horizontal Row
execution technique
Sit on a bench, rest your right foot on the platform. With your right hand, grasp the handle of the lower block. As you exhale, pull the handle toward you, bending your arm at the elbow. Keep your back straight. Inhale, return to the starting position.
Do three sets of 12 to 15 repetitions.
Photo: www.istockphoto.com
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A set of exercises for the pectoral muscles with a cross simulator.
1. Bench press
Do three sets of 10-12 repetitions.
2. Shoulder adduction lying on an incline bench
Do three sets of 8-10 repetitions.
3. Bring the shoulder into the crossover from the top points.
execution technique
Stand up straight, put one leg a little back, the other a little forward. Take the handles with your hands and move them to the sides. As you exhale, bring your hands together in a powerful movement. The handles can be lowered both at the shoulder level and at the abdomen level position.
Do three sets of 12 to 15 repetitions.
4. Bring the shoulder into the crossover from the bottom points.
execution technique
Stand up straight, put one leg forward and slightly bend the knee. Grab the lower handles and lower your arms. As you exhale, pull the handles up so they meet at one point in front of your chest. At the same time, your arms should be straight. As you inhale, return to the starting position. Do not bend your back during the exercise.
Do three sets of 12 to 15 repetitions.
Photo: www.istockphoto.com
A set of exercises for the shoulders with a cross simulator.
1. Incline Dumbbell Press
Do four sets of 10 to 15 repetitions.
2. Rocking Sideways in a Crossover
execution technique
Stand at the crossroads, put your arms crossed in front of you, but lower them down, and also slightly bend your elbows. Make sure the right handle is in the left hand and the left handle is in the right. As you exhale, slowly extend your arms out to the sides and up, trying to raise your elbows higher. As you inhale, return to the starting position. Try to keep your back straight.
Do three sets of 12 to 15 repetitions.
3. Mahi in front of you with two hands
Do three sets of 12 to 15 repetitions.
4. Tilt swing
Do three sets of 12 to 15 repetitions.
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