The breast is one of the most important parts of the body. The chest primarily protects internal organs, such as heart and lungs. And for any bodybuilder, beautiful breast muscles are already half of the success.
Of course, in order to achieve the appropriate form, you need to train a lot and systematically. Optimal in this case will spend 90% of the training on multipurpose composite exercises, during which several muscle groups are involved at once. However, if your main goal is to build muscle mass (in this case, it is about breast musclesah), then the mixing of hands in the crossover standing is perfect as the final exercise, with which you can qualitatively load target muscles. In addition, this simulator can be found almost in any gym, which greatly simplifies the task.
Technique implementation
- First of all, the correct "Adjust" the simulator. You make hands in the crossover through the upper blocks, respectively, place the handles at the highest possible point on each side.
- Set the desired weight (the same in both cases) and, standing exactly in the middle, take the handle palms down.
- Make a step forward. The hands are slightly bent in the elbows, the chest forward, look right in front of yourself. This is the initial position in this exercise.
- Cycling only slowly reduce your palms together, crossing them right in front of yourself. At the bottom point strain the chest muscles.
- Slowly return to its original position.
- Perform the required number of repetitions.
Any exercise stress requires preliminary theoretical training. So you minimize the risk of injury and will be able to get a bigger result for a smaller period of time. That's what you should know before moving directly to the amount of hands in the crossover:
- Stick up the maximum movement range. Thus, you maximize muscle fibers. During the exercise, you must feel the tension in the joints at the beginning of the movement.
- Use the lighter weight. Do not try to look like a hero in the eyes of others. The purpose of the information of the hands in the crossover is the fatigue of the breast muscles, which is best occurring at 10-15 repetitions with a slight weight, in combination with pushups.
- Perform an exercise slowly, follow the technique. Since in this case the load goes only for one joint, there is no point in using an additional impulse. Try to feel every movement.
- Take the shoulders back. Common error. Handle the shoulders forward, you work on the muscles of the back and shoulders, and not breast. Take the shoulders back, keep your head straight to use the chest.
- Lightly bend hands. Also frame error is excessive bending of hands. Yes, so the mixing of hands in the crossover is made much easier, but at the same time its effectiveness is reduced by half. Better use smaller weight, but keep your hands almost straight.
Frequent errors
Probably there is no exercise that is absolutely performed correctly and without errors. It is very important during the workout to monitor the posture and technique of execution. Do not be afraid to seek help to duty coach. If there is no such possibility, then first time you can remove the exercise on the camera. So you can easily appreciate your technique and, if necessary, seek help to know people.
The most common mistakes include:
- Insufficient muscle stretching. While most exercises work only at the initial effort, when handing hands in upper crossover It is important as a jerk forward and return to its original position. Be sure to fully stretch the muscles of the chest, it will lead to better stimulation. muscular fibers And, accordingly, active growth.
- No diversity. Secret perfect program Training lies in constant change. Fulfilling reduction only with top blocyou risk overraward only top Chest, leaving the rest of the body disproportionate. Constantly change the exercises to stimulate the development of the muscles from all sides.
- Fear of experiments. Yes, the mixing of hands in the crossover is great for completing the workout, but this does not mean that it is impossible to try to add this exercise first. Remember, each organism is individual and in its own way reacts to the load. Try, perhaps, the fatigue of breast muscles will be perfect for you before the main load.
Benefits
Breast muscles are quite voluminous, and therefore, when performing information of hands in the crossover, you also use the muscles of the body and shoulders to keep the balance. All this leads to a more efficient burning of calories.
Also, as mentioned earlier, developed rib cage creates a more harmonious figure and affects appearance shoulders and triceps.
Here is the possibility of diversity. Crossover is universal simulator. Having cable B. different points (Upper, bottom average), you get the opportunity to affect the breast muscles from different angles, which undoubtedly contributes to more harmonious growth and the development of the muscular corset.
Two ideas for superset
Supersets - the ability to maximize the target muscles. If the usual information of the hands in the crossover is not enough, you can diversify the exercise by adding:
- Push ups. Kindle superset, because without stopping you perform two exercises on the same muscle group. However, if more than 30 pushups are made for you - the task of a number of impracticable, then refuse the idea of \u200b\u200bimplementing this superset. It will be too hard for you.
- Lifting case. During the information of the hands in the crossover, the muscles of the cortex are also actively working. Therefore, combining these two exercises together, you are not only well working for breast muscles, but also give a greater load on the press than when these two exercises are performed separately.
Perhaps this is all you need to know about the specified exercise. Follow the technique, experiment, but remember: the main thing is security!
Minding hands in a crossover - an insulating exercise at the bottom of the breast, which is working as accented by the bottom of the breast. Those who want to have a beautiful "branch" of the chest muscles from the press should do it at the end of the workout. The mixing in the crossover can be done both with the upper fastening of the block system, and with the bottom to use the muscles at different angles. Replace the movement sometimes work in loops or with rubber, but for the classic "binder" underrbs of the breast muscle, this movement is considered indispensable. Exercise is available to both beginners and professionals, and can be performed by both men and women.
It is important to determine the place of attachment of the handles. High athletes can fix the block system to the topmost lock, with an average growth makes sense to lower it so that at the upper point of breeding shoulders did not blocked in a discomfort, and the athlete did not lose control of the muscles of the bark and chest. If during the movement athlete "throws up", he chose the incorrect height of the retainer.
The handles use curved or D-shaped. If there are no such handles in the hall, you can wear two round retainers, and perform a movement with a slight resistance of grip for round retainers.
Taking the initial position, it is important not to be injured. First, you capture one handle, and lead it to the belt, then the second, after which you need to position the body in the center of the crossover so that the cables stretch the same. A stable rack "into scissors" is allowed, or on two legs in the slope, it is not fundamentally.
Exercise is the reduction of hands in front of them, at the level of the waist. During work, the chest muscles should consciously strain, and not relax them as long as possible, spreading their hands to the side towards block mechanisms.
All repetitions must be performed in the same manner so that the athlete does not change the trajectory of the movement. The back is not allowed. It is often written that it should be strictly under 45 degrees, but it is not so, the depth of inclination is determined by the anatomical features of the athlete, and cannot be deeper than 45 degrees. Also not allowed straight vertical stand. Otherwise, options are possible that the athlet will work to work the muscles better.
There are technical moments that are better to avoid:
- Chilling. You are not in the video of plush beard, avoid snacks, as they can injure the shoulder joints, even if the athlete during the zamaha does not feel pain and discomfort;
- Active shakers hands. Bodybuilding themes and differs from weightlifting, which loves the control of exercises. Possible weight, we can raise more, but the purpose of the movement is not to establish a record of the hall on block simulators.
- "Run" around the perimeter feet. It is worth up once so that the position of the body is durable, and not change it, since "runs" can cause the loss of shoulder stability, and cause injury;
- Tips heads. Unpleasant when the neck jars during the exercise. And even more unpleasant when this "beautiful" feeling is accompanied by a shoulder injury. Therefore, excessive tension of the trapezium and the nodding should be excluded. If you need to be headed for anything, the weight is chosen incorrectly, it is too big. Again, the weight must be selected so that there is no need to make additional and extra movement of the hull and head.
- "Break" at the start. The jerks can cause injury to both shoulder and elbow joints;
- Hardly "inserted" elbows at the start of the movement. This may cause contrary to the ligaments of the elbow joint and cause injury;
- Permanent exhibiting ahead of the same leg It may lead to imbalances in the hip joint.
Execution options
The exercise reminds all the well-known "wiring" with dumbbells, only instead of dumbbells in the hands are taken by the crosser handles. The cables are attached to the lower part of the attachment sector so that the arms of the athlete does not "turn" when receiving the starting position. The bench can be horizontal or inclined, it is devoid of fundamentality. It is believed to inclined bench more chest work, but it is subjective and depends on the physique.
The bench is located strictly centered, the athlete falls on it, the assistant serves the handle to the level of the center of the chest. Next, the movement reminds the usual "wiring" with dumbbells, the hands are sent to the parties, and are reduced to the center at the level of the middle of the chest. No need to allow an unnaturally large amplitude to not dislocate the shoulder joint.
Actually, the option is reminded with a viscos, just you need to get up straight, and do not put your feet in the disconse. The housing leans forward, the handles are lowered down, the breast muscles are strained, work is due to breast contraction.
This movement requires a little more work on the side of the front deltoid. You need to perform an exercise by attaching the handle to the bottom of the crossover. Then the athlete takes a step forward, and removes the handles to the chest level. Next follows the mechanical mixing of the handles at the level of the middle of the chest. Pectoral muscles are reduced at the maximum voltage point.
Disaster exercise
Anatomy exercise - what muscles work
The main target group is the lower beam of the chest muscle. As stabilizers work back muscles and bark, help the movement of the front delta, gear muscles, and a small breast muscle.
pros
This is a completely insulating exercise. It does not allow to include triceps, which means it is suitable for those who love a lot, and consider it pressing with their priority. Movement allows you to work the chest without a special load on stabilizers and biceps, allows you to take a more significant amplitude, stretch the muscles to reduce them as much as possible. Exercise is quite variable to avoid high load on elbows, shoulders, biceps. It helps to work the muscle along the entire length and allows not to exclude the bottom beam of the chest.
Minuses:
- Not all halls are equipped with a crossover, and there is no access to it. This is a popular car, it can be constantly busy at the rush hour;
- Movement cannot help in building muscles if only it is performed. Needless basic exercises In addition to work in the crossover
Typically, the crossover does not go first in training, and is not used as an exercise for pre-fatigue breast muscles. Training begins with the base, and only at the end athlete comes to the block simulator to work the bottom of the breast.
This means that the articular workout is not needed, it is enough to perform a pair of approaches with a slight weight.
- Exercise Single-set - Work is only in the shoulder joint;
- Chipping and shuffles are excluded;
- Elbows in the upper phase should not be damped to the ears, they are in the plane of the shoulder;
- Muscles must be consciously strained, as if "bringing" the weight to the right position;
- You can not throw your head back, look at the ceiling, you should relax the neck and look ahead;
- It is necessary to use a steady position of the housing, the best - the rack in the scissors;
- Work occurs on an elliptical or arcuate trajectory. "Throw hands", bending them in the elbows, should not be;
- Mixing is made approximately at the waist level;
- It can be assumed that the athlete uses a little weight, but it is impossible - impulse and jerks along the trajectory, and relaxed hands when weighing weight;
- You need to try to consciously exclude the work of the muscles of the trapezoid
The abbreviation of the muscles is made on exhalation, exhalation on force - the main rule when performing power exercises.
Errors
- "Different" movements when the athlete in the first repetition bends his hands in the elbows, in the second - changes the position of the body, and behaves in different ways;
- Mahi Corps, helping in working with weight;
- Throwing weight;
- Relaxed and rounded back;
- "Inserted" direct elbows
Most often, bodybuilders advise consciously cut the chest at the bottom. It is possible to achieve this at the expense of a small isometric, and it, in turn, slightly unfolding the palm to each other at the bottom point of the exercise.
It is possible to achieve maximum insulation, and fully eliminate the chickening, if you kneel. This option of the initial position will allow the athlete to completely eliminate the mahi casing.
If the accent displacement is required on top of the chest, it is necessary to reduce the hands above. This can be achieved both by changing the angle of inclination of the case and the fastening.
If it works "cruciform", a single hand for another at the bottom of the amplitude, then you can achieve a strong muscle contraction without changing the amplitude.
Inclusion in the program
This exercise may be the only on the chest, only if we are talking about the training of a woman with breast implants. All other athletes must perform movement at the end of the workout, after basic, and other insulating exercises.
Usually performed in 12-15 repetitions in 3-4 sets, and the warm-up is not considered to work. Exercise is not performed with a lot of weight, therefore rest can be short enough, about a minute between sets.
Contraindications
The only contraindication to this exercise is not a healing blast or beating the chest muscle. In all other cases, you can accurately perform information. If there is an injury to the shoulder rotator, it is possible for some time it will be necessary to completely exclude the load and on the chest, including work in the crossover.
How to replace handmaking in crossover
From the point of view of biomechanics, a complete replacement is to mix hands with rubber expander. But from the point of view of the muscles, it is an incomplete replacement, since the expanders otherwise resist, rather than blocks. They allow you to cut the muscles stronger in the peak point, but make it possible to relax on the omitting of the weight.
Mixing in crossover - classic exercise Bodybuilding, and to make it right every athlete.
The crossover is a mixing hand in block simulator. Isolated exercise for giving shape to breast muscles. It fits well athletes who have basic mass The chest muscles are already recruited, and it must be seized.
Target muscles when performing this exercise are breasts. Depending on the variation of the exercise, it is possible to emphasize the load on their lower, upper or inner part.
Targes when performing the exercise are breast muscles.
The muscles, arms and backs are involved as an additional. A number of body muscles perform a stabilizing function. In particular, this is the muscles of the press, legs and buttocks.
Advantage of crossovers
Exercises in the block simulator has its own specifics. As for this exercise, as a crossover, its main advantages are as follows:
- Breast muscles are under load all the time. The resistance of blocks does not allow them to relax for a second. While when performing exercises on breasts with dumbbells or barbell, the force is rather impulse.
- Variating the position of the housing and the direction of information, you can work out various sections of the chest muscles. So, for example, if we make a crossover from top to bottom, it works. If, on the contrary, pull up the handle of the lower blocks, the emphasis is on. Making a crossover right in front of him, we work out the center.
- The crossover technique implies stretching the target muscles at the top point. This allows you to increase the amplitude of the movement and make the muscle are reduced in a maximum way.
- Since this exercise does not use large weights, It is much more safe for the shoulder joints than, let's say, lying.
Technique implementation
Often, in isolated exercises, the technique plays a more significant role than directly burden. The crossover is no exception. Our task is not to load the muscle to the maximum (for this there are basic exercises), and to make it work so that it grow fit into us. Well, or in case of use of the exercise for the preparation - we work with the already tired muscle, so large weights are also irrelevant.
Consider the crossover B. classic, leaving the variations finally.
- Stop the simulator the necessary weight. It should be the same on the right and left. Use such a load that will allow you to perform movement completely controlled, without jerks.
- Stand between the racks exactly, slightly lean forward the straight back. Put the foot on the width of the shoulders, the knees can be slightly bent. Some athletes exhibit one leg forward for a more stable position of the body when the slope. This approach takes place, however, when it is used, it is necessary to alternate the position of the legs from the approach to the approach. This will avoid the asymmetry of the load on the right and left side.
- Raise your hands and take them for the pens of the blocks so that the tensile muscles felt. The elbows should be brought down (this rule is preserved throughout the entire movement), the blades are tightly pressed to the back. Lock in the initial position.
- On the exhalation, not bending the back and without changing the angle in the elbows, slowly and impropate your hands at the bottom before. The inner sides of the wrists should be sent to each other. Concentrate on the maximum effort of the chest muscles. At the bottom point of the exercise, delay for 1-2 seconds. You can even start one hand for another (alternately) to increase the amplitude.
- On the breath again raise your hands at its original position.
Classic option The crossover emphasizes the load on the bottom of the chest. When performing the exercise, do not allow elbow straightening. The angle of about 10 degrees is still preserved. For proper technique The trajectory of movement of the brushes resembles a semicircle. The back at the same time should remain straight. Shoulders should be straightened.
It is also important to control muscle effort and not allow yourself to work at the expense of hands. We train primarily, remember this. Avoid jerks - the movement is uniformly, the muscles do not relax for a second.
Variations for top and middle of the chest
As already mentioned, classic crossovers for the most part affect the bottom of the breast. Justice for the sake of providing variations of this exercise, the combination of which will help maximize the shape of the breast muscles from all sides.
In general, the exercise technique remains the same, only the position of the hull and the direction of the cable thrust changes.
Top of infants
When our task is to draw the upper contour of the chest, the handles will need to pull down from top to bottom, but from the bottom up. That is, the exercise is performed on the bottom block.
When using the lower blocks, the load is redistributed to the upper part of the chest. In the original position, the hand is slightly brought into the elbows, lowered down the sides of the case and are slightly designated back (until the sensation of the chest). Palms are directed to the housing. On the exhalation of hands you need to raise and reduce yourself. In the breath - return to its original position.
Middle-breast
To work the middle of the chest, secure the blocks in the middle of the supports and make information right in front of you. With this position, the hand at the end point will be directed not up or down, and go ahead.
Working central chest. You can also try a horizontal crossover. For this, a bench is placed between the simulator supports. You go to her with a case and take the blocks of blocks in the lower position. The load will be similar to the one that you get by performing. However, due to the resistance of the simulator, your muscles will not relax for a second, that is, the study will be even more powerful.
Execution by horizontal bench. How to build training session
You can put crossovers in your training program After more severe basic exercises. It should be performed by 10-15 repetitions of 2-3 approaches with a small or medium weight. The technique of movements is of paramount importance.
You can also combine crossover with pushups, performing on the approach of the other exercise without a break. That is, for example, make 20-30 pushups, then 10-15 information immediately, then rest - and the next approach.
it isolated exerciseWhich perfectly pumps the chest. It differs from the wiring of dumbbells by the fact that there is a constant voltage in the breast muscles throughout the amplitude of the exercise and allows you to better work out the inner part. Mixing in the crossover is less loaded elbow jointsthan dumbbell wiring.
Depending on the inclination of the shop, different muscles work:
- lying on the bench down head larches the bottom of the thoracic;
- lokia on a horizontal bench loads the middle of the breast muscles;
- loku on a bench at an angle of 30-40 degrees loads the top of the chest.
Initial position
Take a suitable bench and put in the center of the crossover. Lie on the bench so that the middle of the chest is at the level of the middle of the blocks. Foot legs on the width of the shoulders and pour them into the floor. For a more isolated option, lift your legs up, put them with heels on the bench or keep on the weight crossed, weight in the simulator that you will raise will be less, but the insulation on the breast muscles will be much more. Another option - press the lattice completely to the bench, so you will increase the isolation of the chest muscles and do not forget to raise your legs on the bench. Spin, pelvis and neck pressed to the bench, the blades together, the loin and legs are in the position of your choice. Grasp the handle of the crossover and twist them together if you are uncomfortable, ask you to file them. Use only D-shaped handles. Handles take a castle, palms to each other. Cut hands slightly in the elbows and keep so throughout the exercise.
Technique Implementation Hands in the Löj crossover on a horizontal bench
We start an exercise from the top position. Take a breath and start to lower the handles down the arc. It costs to lower until the handles are at the level of your shoulders. Elbows look down and always semi-bent. Together with exhalation on an effort, reduce your hands together. As if hugging a small barrel at her chest. Hands should come in touch at the top point, stay there for a short period of time. Strain the chest and lower.
- One of the most famous insulating movements aimed at pumping the chest muscles. It can be performed in various ways, namely, mixing hands in a crossover lying, standing and sitting. In the first two positions there is an opportunity to change the angle of inclination and the direction of the hands to shift the load on the lower, medium or upper parts of the chest muscles.
For most athletes visiting gym, the main exercises for the set of muscle mass of the breast muscles are the press of dumbbells lying, the bench rods and the breeding of dumbbells lying. But the excellent result does not end only on the set of mass, it is still necessary to give the form with its chest. And it will help you to cope with this task is an insulating exercise crossover.
The chest athlete should look like two muscle plates resembling armor. Separation of all chest departments should be well visible, like the line of separation of the left and right half. All this you will not succeed, performing only basic exercises. To complete the formation of the chest, you need to make hands in the crossover.
Exercise Crossover - Benefits
Many neglect this exercise. The advantages of this method:
No bench
The main advantage is the lack of back support. Following the information of the hands in the crossover, the blades are not pressed against the bench and are freely moving naturally, which significantly unloads the back.
Good stretch
"To achieve" and stretching the muscles contributes to greater flow of blood / oxygen, and with them and nutrients - it is very important for the development of muscles.
Continuous chest voltage
Due to the special design, the crossover provides continuous resistance for the exercise all time. In short, the load on the muscles goes in any position of the hands and additionally work muscles-stabilizers, which is not in exercises with free weights.
Aesthetics
Breast muscles become more pronounced and acquired outlined shape.
Less load on shoulders
Unlike the bench press, the crossover gives a less detrimental load on the shoulders, which allows you to take them.
Variations
Different positions of the housing and movement of the hands allow you to diversify the training of the chest muscles.
Minding hands in crossover - execution technique
It would seem that the pull itself and pull, but the correctness of the execution plays a very important role. Technics:
- Set the same weight on both sides of the double block. Take the handle and take a steady position in the middle of the simulator. Make a step and tilt the housing ahead, holding your back smoothly. Divide the handles to the side to the easy stretching of the breast muscles. The elbows are slightly bent and located behind. Take a breath. This is a starting position;
- Due to the reduction of the chest, reduce the crossover handles to the center on a wide arc in exhalation;
- At the end point, twist your hands and take a short pause, shortening the muscles as possible;
- Slowly and controlled in the same trajectory go back to the starting position;
- Movement should occur only in shoulder joints, housing and elbows keep in a fixed state;
- Complete the hands in the crossover the required number of times.
Consider the option of pumping the bottom area of \u200b\u200bthe chest muscles.
Common Errors Exercise Crossover
Most often you can see such errors when performing information in the block:
- Round spin.
- Elbows pressed to the housing.
- Straight angle in the elbows.
Main Nuances Hand Information in Crossover
I will focus on the most important factors:
- Watch out for proper technique Performances - this will provide good stretching and muscle contraction.
- Choose suitable weight that will not break the right technique.
- At the end point, compress your breasts additionally, while holding the muscle contraction state for 1-2 seconds.
- Do everything controlled and does not hurry, do not use pulse movements.
- The main work should be made only in the chest, for this serve the shoulders back / breast forward.
- Hands move simultaneously in the same plane.
Variations Exercise Crossover
Hands are good for the fact that you can change the position of the hands and the load will go to other areas of the chest muscles. Execution options:
Hand information in crossover standing
Focus on the middle area of \u200b\u200bthe chest
Hand burning in crossover standing for top of the chest muscles
Hand information in crossover lying
You can rarely meet people who perform an exercise in this way. But it is this variation that works on muscular weight. You just need to install a horizontal bench for the middle of the simulator and lie down. The movement will seem to breed dumbbells, but more efficiently due to continuous load on the chest.
Hand information in crossover sitting
This provision eliminates the stabilization operation of the body and legs. Sitting on the bench, the exercise acquires the maximum focus on the chest muscles.
To whom when and how much
Kom.
When
Exercise forming and performed at the end of the training of the chest. Before him, it will not be superfluous.
how many
10-15 times, 3 approaches. Recent repetitions in the last approach always make up to failure.
Hand information in the crossover will help you develop perfect form Breast, but first need to work out a lot for their formation.
Mass you and relief!