This exercise is used by athletes in the case when they need a slightly raise the middle of the biceps, giving it a distinct form. It is usually performed at the end of the workout to finally load the muscles of the hands.
Proper technique
- To fulfill this exercise, the athle will need to attach D-handles to both cables that pass through the upper blocks of the simulator. For handles should be upper grab, that is, the palms should look up. After that, you need to get up in the middle of the racks of the simulator.
- In the initial position, the hands are completely straightened or remain a bit bent in the elbow joints. However, in any case, the hands are directed directly to the blocks. They must be on the same line with cables, raising the weight from the simulator stops.
- Making a breath, the athlete holds his breath. Biceps most strained, the elbows bend and the thrust of the handle to the head begins.
- When the palms are over deltaid muscles, you need to stay for a few seconds. After that, biceps strain even stronger.
- Making exhalation, the athlete lowers the handle in its original position. This movement is done smoothly.
- The required number of repetitions is performed. On average, it is recommended to do from 10 to 15 repetitions in 3 sets. But you should not overestimate your strength.
Safety
Any exercise that is performed in the crossover must differ in moderate tempo. You do not need to pull the handles too much or dramatically release them after reaching the top of the amplitude. This not only tires the muscles, but also creates a huge load on the shoulders and elbows.
To protect yourself from excess overvoltage, you need to work with a slight weight. It is important to keep in mind that this exercise is not recommended for newcomers. Biceps should receive a standard load for six months, and then the athlete can begin to the traction in the crossover.
In no case do not need to forget about the workout. In this exercise, it is especially important, as biceps should be in a tone. Otherwise, they can be injured. As warming exercises, you can use the lifting of dumbbells or rods.
Typical errors
Movement case during hand flexion. Indeed, this action helps the athle to bend hands under the action big weightBut why do it do if part of the load goes to the back muscles? Flexing hands in the crossover from the top block is aimed at the development of biceps, so the load reduction can make this exercise less efficient.
Unnecessary shoulder movements. This error primarily concerns those athletes that first perform this exercise. Under the action of cables, the body begins to swing and shoulder joints slightly shifted. It is very important to keep them fixed, since they can easily disappear under the action of weight.
Uneven execution. Most people have the right and left hand developed unevenly, so I want to pull the weight chief HandAnd the second is just a little help. In the future, this leads to the fact that an extra hand begins to fall behind, and the main on the contrary develops too much. That this does not happen, it is recommended to slightly relax the main hand.
Alternate traction of the hands. Some athletes mistakenly believe that alternate arms will help better pump biceps. This is not quite true, because the right hand (in the right-hander) will constantly pull stronger and therefore will be better developed. In addition, such an exercise is fraught with spinal curvature.
Equipment
Exercise is performed in the block simulator - crossover. Of the additional equipment there may be needed gloves and elastic bandages for wrists. The gloves increase the grip of the hands and the handle, and the bandages help to avoid stretching the wrists. It is also very important to wear comfortable shoes, as the body should still stand on the floor until the hands are flexing.
- The key to achieving the maximum reduction of all working muscles is the complete stability of the upper part of the hands. When climbing and lowering the elbows, the load with biceps leaves, so the exercise becomes ineffective.
- Flexing both hands should occur simultaneously, in moderate pace.
- You do not need to do the exercise only with one hand, since in this case it is very difficult to keep the torso in the level position.
- The breathing delay helps to keep the hull is fixed, and also makes it possible to concentrate all the attention on the contraction of the muscles.
- If the simulator can adjust the height of the blocks, then they need to be installed slightly above the shoulders. This will make it possible to perform an exercise on the optimal amplitude. If the blocks stand too high, it will reduce, and the biceps will get a smaller load.
- No need to relax brushes. They are always in suspense to avoid injury.
The wrists can be slightly bent when the hands begin to approach the top point. This will strengthen the load on the forearm, which is favorable on the abbreviations of the biceps.
Conclusion
Flexing hands from the top block in the crossover belongs to sophisticated exercise To study the biceps that are performed by athletes-professionals. Newbies should not do this exercise, since their muscles are not ready to obtain a serious load. The crossover creates strong resistance, so the muscles must be in good shape.
Vladyka All Site and Fitness Trainer | More \u003e\u003e
Rod. 1984 Train trains from 1999 from 2007. CCM on Powerlifing. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 category in heavy Athletics. 2-fold winner of the Krasnodar Territory Championship for t / a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author 5 books.
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Date: 2012-05-29 Views: 150 834
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Additional - Shoulder
Completeness of execution - Light
Flexing hands from the bottom block in the crossover - video
Weight and number of repetitions for beginners
For men: 10 - 15 repetitions of 20-25 kg. 2 - 3 approaches.For women: 10 - 15 repetitions of 10 - 15 kg. 2 - 3 approaches.
Load for muscle groups
The load is indicated by a 10-point scale (the total load is summed)Description of the exercise
You can perform both one and two hands. In contrast to the bar, where at the top of the trajectory the biceps is practically resting, even at the top of the muscle is forced to overcome the tension of the cable. Main chips
1. What you will leave the block further, the hardest to your biceps will have at the upper point of amplitude. After all, the strength of gravity is directed not down, but towards the cable. Therefore, even if you throw your hands, the biceps will still remain in tension. 2. Straighten your hands preferably to the end. It will make the amplitude longer. So, improve the efficiency of the exercise. 3. Unlike the rod, where the load on the arms at the beginning and at the end of the movement is less than in the middle, with the bending of hands in the crossover, the load is evenly distributed across the entire trajectory. 4. Theoretically, this exercise can be done even lying. In practice, I have not tried. But lovers can try to try. 5. You can use different handles that imitate direct or curved neck. This will allow you to move the load from the outer head of the biceps (direct handle) to the inner (curved).Hand flexions on the block are an insulating exercise for the Tre-Ni-Ki Bi-Chase-Ca, Pose-La-Yu-Ka-Ches-Ven, but Ras-Litu-Choosing a two-champion Much-Tsu Ple-cha and Iso-Rh-Va-Bohn-Ra-Bo-Tatt every Pu-chock. SGA-Ba Nia on Blo-ke is not a re-co-men-du-smta you are-half-to-having on-chi-on-yu-le-there, in s-kol-ku it UP-RAZH-non-NE-Naz-on-Che is for a pro-ra-bottle of muscles, and not for on-ray-via, we-sick-like Mas-Si, in -Kol-ku EF-FEK-BUT-BOV-ROM-SI-RO -VAS Nag-Ruz-ku in Dan-Nome-tea complex. It seems that the block-thread-on-e-ry would be the difference, they are from-Li-Say Mes-Ta-Mi Fik-Sail Hands, the length of AM-P-L-Tu-dy and the second-class Mo-Gut from-Li-Cha-Th-Xia by Lu-Ca-Te-Ti-Kama, but The key of the Mo-Men-You in Teh Ni-Ke in all the cases of odo. Also, a hundred-IT from-time that in this UP-Razh-non-Nii, non-Ho-di-Mo-Der-Wash-Sia Ta-Ko pros-Pa Joe Wei deared as in-tu-izya, that is, AT-Ye-Ya-tel-tel-tel-tel - but So that, that would be a sense, the juice of the Tse-Le, we-Swan group.
Hand flexions on the block It is recommended to perform in the large co-hi-check-e-revenue, which would be "per-pam-drink" bi-chain and from be-to-press -Th-Sous-Ta-Va. Waiting, this is a ka-de-Xia of all the UP-RAZH-non-Nii with a fic-sane of Lock-Tay, on-P-Ri-Mer, SGA-Ba-Ska Maury Larr-Ri Scott, but in Dan-Nom-tea it is OSO-Ben, but, in C-Koh-ku, the EU-Lie with you-half-non-NII-Bay SKA MEE AT-YEARS MOST IS MONTHER THE LO-LE-LE-LE-LA and remove on-g-Ruz-ku with a zok, then in Blo-ke it was not in Lu-Chit-Sia. The majority of the sign also also has once-mouth Lok-Thai, which-ry AT-Years of Dol-wives in the Dob-Raint of SA-Mos-I-Ya Tel-but, In the C-Kohl-ko-ki crepe-lesm muscles, all time-vi-smta, which is a Vi-Sit from Ge-Na-Ti, so the at-age Women to be dos-point - but experienced to have a swarm-swarm-ou-wing connection.
Work muscles and joints
The purpose of the exercise is the maximum isolation of the Bi-Ca Ca, in the time of the time you are the floorless of the SGA-Ba-Blow on Blo-Ke, and then AT-LE-TA -Le is a Mac-Si-Mal-Naya Iso-Lhai of the Tsi-Cham-Glaz-Tsya Ple-cha. This or in-Che, but Nag-Ruz-ku is also in Lou-tea and pre-plea whose, whether it is the I-key-with-key With my friend from the sow-th hooker. From-walled grip of the pre-s-braze-lane - the Pal-Tsev Rou-ki, Kog-yes they are all on-ho-dyat-Xia on One Lii, that is, the painful pa-log is not in-k-ry, the grip of Super-Hu. Inter-Doo-Lov-ka-cells Nag-Ruz-ka Ras-pre-de la-e-smi-Mer - but Rav-no-Mer - but, Ho-tent Pu-chock, Ko-not, but, the Groat-Zit is a painful one, that he himself in peace and she is. KRO-IU, NED-RUZ-KU in Lou-Fox and Bra Chi-A-Lis, in the functions of which-ro-th is the same in the SGI-Ba-Nie Ro-ki in Lok-Those.
Hand flexions on the block are an insulating exercise, therefore the SUS-Tav Ra-Bo-Tol-ko is one - Lok-Te-howl. Iso-vo-vanity of the UP-Razh-non-NIA not compared to the fact that it is a floor-nya-it, not with the Stan-Goy or Gan-La-Mi, and in Blo-ke, and with the fact that the AT-Years of the Fick-Si-Ru is the Lo-and-Hand, the WHO WHO WHO "Chi-Tin-Go" In the Mojaya Sea Boe Cor-Pu-som or Ple-Chai. Waster, names, but the fact that AT-Years Fik-Si-Ru is ple-chi, and you need-pleases his IS-Paul-Zoo-tob ra-bo , it is myself my axis-pouring, on-Mr. Bi-chase, in Estimy, very many "Na-si-na In the municipality of the TSU "and the DVI-Gi-Gi-Per-T-Ro-Fii names, but in the block-thread-on-one-rah. OT-SYU-YES WASH WATER: PROVES-RES-SIA NA-M-ROS-ZOK DOLL-ZHHNA OSU-BEST-VLLA-SIA DAY at the expense of Ra-Whose Group-Pya, Ethi-AT-Ye-Ye-to-deposure of the Mac-Si-Mal, but this weight of the AT-Years of Kon-Tro-Li-Row Put.
Hand flexions on the block - scheme
1) Sit into the simulator, straighten your back, leg legs in the stand, fix the Lock and Ple-Chi so that you would be-lo, in feathers, one-edge, com-fort the exercise.
2) Take the handles of the simulator with an open grip and a little Sog-Ni-those in Lok-Tiah, which would be in a sense-article, as a naughty bi-chase.
3) on the exhale, slowly and controlled by Nach-Nich-te-no-mother pre-plea-whose up, the SGA-Bai Rou-ku in the Lok-Thom Sous-Ta-ve, but I need it Rou-ku is not on CE-BA, but the names, but up, as if sta-ray, uve-li-di the AM-Pl.
4) Bend the elbows to the point of peak juice of the Bi-Chase-Ca, which is-paradise on-Ho-dit-Xia at a Mer - but Oko-Lo of that point, COG-yes Years-Bashe Lo-Kut for 90 °, Poshe-Lee is a fic-Si-Rui Ru-ki in the ta-com, the same-cun-du.
5) From the point of peak reduction, it is also controlled, but in 2 raes of honey-flashes, opus-te-those Rou-ki in an Iso-ni-it, not once, hy-bia Lock-ti, that is, the Bi-chain is always Os-Ta-Xia in Neda-Riye.
Hand flexions on block -notes
1) the exercise is recommended to perform inside the amplitude and in the pains of the co-li-check-e-reveni, at a time, but from 12 to 20, which would be AT-YEAR US-PELL Ho-to-deposit the whole of Cre-Atin-Foz Fa-Ta and in-Pus-Ten Gly-Co-Liz.
2) Exercise inside the amplitude is recommended not only for the ray-neck of Pam Pin-hectare, but also for something that would remove from Lish-Nu-Ruz-ku from the Sousst Went of the WWT, they are sub-versions in the bottom exactly.
3) In no case do not follow the flexions of the jerk-either-ni-y and not "bro-sa-those" neck down, you should be all-in-Tro-Li-RO AM-PLI-TU-DO-DOP.
4) the exercise is best done in the Kon-Tre-Ni-Ki for the "pre-biv-ki" of the muscles, pic-ko-ku at the expense of the pain of sho Rests-ET-SIA in C-Sob-C-T-in-deputies of the Ros-Ta Bot-KE, but, at the same time, the municipality " Kis-Li-Vas-Xia.
5) If you are inconvenient to do the exercise of two RU-ka-mi-ha-ni-ki, then you can have a half-e-person, but that pose lite beam sof-ku-si-destroy on the ra-boasters of every municipality, but Tog-yes inter-du-du-da-mi-khch do not need but.
Anatomy
Biceps shoulder is a small, but very important municipality, Soster-Yas-Lo-Lo-Wok, from-Li-Cha-Yu-Xia in length not and Si-Lo ka-oh-lem. Inside-Ren-Nya-Lov-ka, Ho-Ka-Ko-Ko-Ko-Ko-Ko-Ko-Ko-Ko-Ko-Ko-Ko-Ko-Ho Che, but, nevertheless, Names, but she is the form-mi-os-new Mas-Su is a two-chapter municipality. Not looking at it, La-Thail-Naya-Lov Bi-Chase-SA is as very important - on, Poshest-Ku, PRI, two mphs Pain-neck and strong, than one-on, and, in the second, in C-Kohd-ku, the vigor of Pu-chock de la B-chance you should. SGI-BA-BO-BLA-KE is not posted a pro-ra-beta-to-ya-ov-ki bi-chase in from-del-navy, but for Ka-Ches-Ven - but in the lifting of their kro-view, blah-da-daughter, in them, about Ras-Zhy, ras-gi-Vasy-Xia We-Sound Faculties that the SPO-S-T-V is the distance-neck of the Muscle's Gi-Per-Tro-Fii.
Summing up, it can be said that the flexions of the hands on the BLA-KE is a very effective EF-FEK-nym-Li-Ru-Yu-Razh-non-Ni for Tre "Bi-chase-Ca-Ca-Ca, but the Us-Paul-Zo-to-Come-to-Men-Du-Xia only to the experienced at-le-there. A-si-na-yu-ka-cha-one Dol-journal of honor of the bo-neck, Poshest-ku Slav-Baya Nei-Ro- We are a sech-based connection that is not pos-litas SFO-ki-si-mine on-g-Ruz-ku on the price of the Tse-les. The key cells in this UP-Razh-Nii of Yav-la-Sia: The Loca Lock-Tay, the Fik-SA-Cle-Che -On suns-ta-va and the speed of you-floor-non-UP-Razh-Niya. Oblant-tel-nya-nyay-th ngy-babe of honey-flax but also under-kon-troi-but, pro-ka-chi-chain, as in Tive and in non-Gas-Noi Fa-Ze.
Exercise is insulating, which perfectly increases the volume and relief of biceps. Block simulators There are practically in every hall, so there should be no problems with the execution of this exercise.
Hand bending techniques standing from the bottom unit on the biceps:
- Become a face to the simulator, a little more elongated hand.
- The shoulders are stripped, spin smooth, legs on the width of the shoulders.
- Grasp behind the neck of the bottom (palms look up). Elbows are pressed to the housing, or slightly advanced forward.
- Take a breath, and on the exhale, get trees up.
- When the ridge reaches the top point, fix it for a moment, and slowly lower it on the breath.
- Repeat the bending of the hands, in the specified number of repetitions.
Muscles involved in the exercise
Features of hands bending standing from the bottom unit on the biceps:
- Stand as close as possible to the simulator. Thus, the load on the muscles will be maximum.
- Do not tilt the housing back and forward (chituenuite) by helping yourself pull weight.
- Do not outseed the elbows strongly forward during the lifting of the grid.
- Do not jerk, and especially at the bottom point. It may injure bundles and lock Susta. Exercise needed slowly by controlling the weight at each point.
Hand flexion standing from the lower unit on the biceps perfectly increases the power and volumetric indicators. It can also be performed as a final exercise, without relaxing lowering the number of repetitions and weight. At the end, to achieve the best possible way, you can perform