The reduction of arms in a crossover – isolation exercise on the bottom of the chest, which is considering accented the bottom of the chest. Those who want to have a beautiful “office” pectoral muscle from the press needs to do at the end of training. The reduction in crossover you can do with the upper mount block system, and from bottom to engage the muscles at different angles. Replace the movement sometimes work in loops or rubber, but for the classic “bilderschau” podraza pectoral muscles, this movement is considered essential. Exercise is accessible to both beginners and professionals, and can be performed by both men and women.
- 1 Technique exercises
- 1.1 starting position
- 1.2 Movement
- 1.3 Attention
- 2 embodiments
- 2.1 Horizontal data owner in a crossover lying on the bench
- 2.2 directional information
- 2.3 reduction of the hands in a crossover with the lower block
- 3 Analysis exercises
- 3.1 the anatomy of the exercise – what muscles are working
- 3.2 Preparation for exercise
- 3.3 Proper execution
- 3.4 Error
- 4 Tips for efficiency motion
- 5 inclusion in the program
- 6 Contraindications
- 7 Than replacing the reduction of arms in the crossover
It is important to determine the place of fastening arms. High athletes can pin block system on the upper clip, with an average growth makes sense to lower it so that the top breeding hands the shoulders are not blocked in an uncomfortable position, and the athlete does not lose control over the core muscles and chest. If, during the movement of the athlete “tosses”, he chose the wrong height of the striker.
Arm uses a curved or D-shaped. If there’s no such arms, you can wear two circular clamps, and to perform the movement with little resistance, grip round clips.
Taking its original position, it is important not to injure. First, seize one arm, and lead her to the belt, then the second, then you need to place a body in the center of the crossover so that the cables are tightened equally. Allowed stable, “scissors”, or on two legs in slope, it does not matter.
Further to strain the press, tighten the buttocks and gently lift your hands up toward the anchorages of the cables.
Exercise is a reduction of arms in front of you at waist level. During work it is necessary to consciously strain the chest muscles, not relax them for as long as possible, spreading out his arms towards the block mechanisms.
All repetitions must be performed in the same manner that the athlete did not change trajectory. Not allowed a deepening of the tilt of the back. Often write that it should be strictly under 45 degrees, but it is not, the depth of the slope is determined by the anatomical features of the athlete, and can not be deeper than 45 degrees. It is also not allowed video vertical stand. Otherwise, the options that will allow the athlete to work the muscles more efficiently.
There are technical issues that are best avoided:
- The cheating case. In the video you are Teddy Beards, avoid swings, as they can injure the shoulder joints, even if the athlete during the backswing and do not feel pain and discomfort;
- The active hand. Bodybuilding differs from weightlifting that loves controlled exercises. Pushing weight, we can raise more, but the goal of the movement is not in the record hall on the modular equipment.
- “Running” around the perimeter of legs. Stand once so that the position of the body is durable, and not change it, as “run” can cause loss of stability of the shoulders and cause injury;
- Nods head. Frustrating when the neck is jammed during the exercise. And even more frustrating when that “beautiful” feeling accompanied with a shoulder injury. Because excessive voltage is trapezoid and the nods should be deleted. If you need in whatever was to nod his head, the weight is chosen incorrectly, it’s too big. Again, the weight must be chosen so that there was no need to make additional and unnecessary movement of the body and head.
- “Failure” on startup. The jerk by hands may cause injuries to both shoulder and elbow joints;
- Rigidly inserted in the elbows at the start of the movement. This can cause hyperextension of the ligaments of the elbow joint and cause injury;
- A constant setting forth of the same leg can lead to imbalances in the hip joint.
Horizontal information owner in a crossover lying on the bench
Exercise is reminiscent of the well-known “wiring” with dumbbells, but instead of dumbbells in hands do the arm crossover. The cables are attached to the lower sector of the mounting so that the hands of the athlete is not “twisting” when taking the starting position. Bench can be horizontal or inclined, is deprived of fundamental importance. It is believed that on an inclined bench to work chest more, but it is subjective and depends on the physique.
The bench is exactly in the center, the athlete lies on it, the assistant takes the arm to the level of the center of the chest. Next, the movement resembles a regular “arrangement” with dumbbells, hands going to the sides, and reduced to the centre at the middle of the chest. We should avoid unnaturally large amplitude so as not to dislocate the shoulder joint.
In fact, recall the option of splitting, just need to get up straight, and feet in the split step is not set. The body leans forward, the handle lower down, chest muscle strain, the work is due to the reduction of the breast.
The reduction of arms in a crossover with the lower block
This movement requires a little more work from the front deltoid. To perform the exercise, attach arm to the bottom of the crossover. Then the athlete takes a step forward, and displays handles at chest level. Followed by mechanical mixing of the handles at mid-chest. Pectoralis muscles shorten at the point of maximum tension.
The anatomy of the exercise – what muscles are working
The main target group is the lower beam of the pectoral muscle. As the stabilizers work the back muscles and bark to help move the front of the Delta, the serratus, and pectoralis minor.
It is completely isolating exercise. It does not involve the triceps and therefore suitable for those who have a lot of presses lying, and believes the bench press your priority. The movement allows you to work out chest without much load on the stabilizers and the biceps, allowing you to take greater amplitude, stretch the muscles to reduce their maximum. Exercise is variable enough to avoid increased stress on the elbows, shoulders, biceps. It helps to develop muscle over the entire length and allows not to exclude the lower breast beam of the work.
- Not all rooms are equipped with crossover, and do not always have access to it. It is a popular car, it can be constantly busy during rush hour;
- The movement may not help in building muscles, if you only it. Required basic exercises in addition to work in crossover
Preparation for exercise
Usually the crossover is not the first movement in the exercise, and not used as an exercise to pre-fatigue the chest muscles. Training begins with bases, and only in the end the athlete is suitable to block the simulator to study the bottom of the breast.
This means that articular warm-up is not necessary, just perform a couple of approaches with light weight.
The correct execution
- Exercise odnoselchane – the work is only in the shoulder joint;
- The cheating and the swing body are excluded;
- The elbows in the upper phase must not be lifted by the ears, they are in the plane of the shoulder;
- Muscles need to consciously strain, as if “bringing” the weight to the desired position;
- You can’t throw your head back, stare at the ceiling, you should relax the neck and look ahead;
- You need to use a stable position of the housing, preferably the front in a scissors;
- Work to occur in an elliptical or an arcuate path. “Throw hands”, bending their elbows, not to be;
- The mixing is done at about waist level;
- It can be assumed that the athlete is using small weight, but the jolts and jerks along the path and relaxed hands when lowering the weight;
- You should try consciously to eliminate the muscle work of a trapezoid
Muscle contraction is made on an exhalation, exhale on the effort – the basic rule when performing strength exercises.
- “Different” movement when the athlete in the first iteration bends the arms at the elbows, and the second changes the position of the body, and carries weight differently;
- Mahi body, helping with weight;
- Throwing weight;
- Relaxed and rounded back;
- “Inserted” straight elbows
Tips for efficiency motion
Most often bodybuilders suggest deliberately to reduce the chest at the bottom. This can be achieved through small isometric, and it, in turn, slightly turning the palms towards each other at the bottom point of the exercise.
To achieve maximum isolation, and to completely eliminate the cheating you can, if you kneel. This version of the source position will enable the athlete to completely eliminate the Mahi body.
If you want the emphasis on the upper breast, it is necessary to keep his hands above. This can be achieved as a change in the angle of inclination of the body, and change the attachment.
If the work is “crosswise”, bringing one hand behind the other in the lower part of the amplitude, it is possible to achieve a strong muscle contraction without changing the amplitude.
Inclusion in the program
This exercise can be the only on the chest, but only if we are talking about training women with breast implants. All other athletes should perform the movement at the end of training, after basic, and other isolation exercises.
Usually performed in the regime of 12-15 repetitions 3-4 sets, with a warm-up is not considered in the work. The exercise is not performed with a large weight, because the rest can be fairly short, about a minute between sets.
The only contraindication to this exercise is not healed tear or avulsion of the pectoral muscle. In all other cases, you can carefully consider the information. If there is injury rotator shoulder, probably for some time you will need to completely eliminate the load on the chest, including work in crossover.
Than replace the reduction of arms in the crossover
From the point of view of biomechanics full replacement is reduction of the hands with rubber bands. But from the point of view of work of muscles is an incomplete replacement, as otherwise the resistance bands provide resistance, rather than blocks. They reduce the muscles stronger to a point, but given the opportunity to relax on the lowering of the weight.
The reduction in crossover is a classic exercise of the bodybuilding and doing it right should every athlete.