A crossover is offered in many gyms and is also called a cable pull tower. A crossover is especially suitable for advanced users who have already built up muscles, because the workout is technically relatively demanding. Similar to training with free weights, the crossover depends on a clean execution of the exercise, if you work sloppy during the workout, you risk injuries. Training with the crossover mainly trains the pectoral muscles , but the versatile weight machine also allows you to train many other muscle groups. Men appreciate training with the Crossover especially because they can build strong and athletic chest muscles and the coveted six-pack of abs. However, a six-pack has long been sought not only by men, but also by more and more women; training the chest muscles has a firming effect on the bust.
How does training with the Crossover work?
A crossover has individually adjustable weights, it is important to adjust the training weight ideally to your current fitness level. Beginners often make the mistake of overdoing it and choosing weights that are too heavy. This can lead to overload and injury. So before you start with the crossover, you should get thorough advice at the gym. Depending on the muscles you already have, your body weight and your height, your fitness trainer will choose the weights together with you. At the beginning you train with a low weight, later you can always adjust the training weight to your current level.
The movements during training should always be performed slowly and in a controlled manner - in this way you avoid injuries. The rollers on most crossover machines are infinitely adjustable and can also be rotated. A wide range of accessories opens up a variety of exercises with which you can train different muscles. Grips, cuffs and various bars make the Crossover a real all-rounder in terms of strength training.
That's why you should take the time to work out an exercise plan with your fitness trainer. Depending on which muscles you primarily want to define, you can choose from a wide range of exercises. To avoid typical beginner's mistakes, you should definitely work under the supervision of a trainer the first few times. Your fitness trainer pays attention to a correct posture and the correct execution of the exercises and can give you valuable assistance.
The most common mistakes when training with a crossover
What should be included in my workout plan?
Be sure to include the following items in your workout plan:
- Settings on the crossover
- Training weights used
- Exercises to be performed
- Training sets for each exercise.
This way, you can also train effectively with the Crossover on your own after your training sessions.
Which muscle groups can be trained with the Crossover?
The many adjustment options on the Crossover allow for a variety of combinations. This way, you can activate numerous muscles and muscle fibers and achieve success after just a few hours of training. With the Crossover you train more than just your muscles, you also improve your flexibility and coordination. Class and mass - you not only build up your muscles, but at the same time you improve the quality of your muscles.
How can accessories improve my workout with the Crossover?
Today there is a wide variety of accessories for cable pulleys. For example, you can use the cable pulley not only to train your chest, but also to complete an effective full-body workout - with only one piece of equipment. Footstraps allow you to train your lower body, so you can also train your thighs, butt, lower back and calves with the Crossover. Different handles allow you to use different arm positions while exercising. As with pull-ups, you can target different muscles with a wide grip than with a narrow grip. With the Crossover, you can incorporate lat pulldowns, standing rowing and other effective strength exercises into your workout routine.
The right accessories allow you to transform the cable pulley from a relatively simple chest trainer to a real all-rounder in terms of strength training. You'll have a variety of new exercises to add variety to your workout routine and tone your body from head to toe.
Which crossover exercise is most effective for the pectoral muscles?
When training with the crossover, you can do without various other training equipment, as a variety of exercises are possible. A popular exercise on the crossover is the cross pull, especially for men. The large and small pectoral muscles are particularly stressed. The great advantage of this exercise is that other muscles are also used. For this exercise, stand upright on the machine in a slight lunge position, bending your body about 45 degrees in front of the pulleys. Keep your arms only slightly bent and be careful not to pull your shoulders up, but keep them down. Bring your hands together in front of your abdomen in a controlled and steady manner and then move your hands back in a controlled manner. This exercise on the crossover trains the shoulders at the same time. The lower you bring your arms down, the more weight you can move on the crossover.
Conclusion
As with all equipment, don't push yourself too hard on the crossover. Start with a low weight and then increase it slowly. Do only a few workouts at first and increase the number of workouts as you progress. Warming up and stretching is mandatory before each training session to avoid muscle injuries. Never fully stretch your arms and legs during a workout to prevent premature elbow and knee joint wear and injury. Don't be afraid of the cable pulley - with these tips, you'll soon be seeing great results from your workout!
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Editors fitnessmarkt.de (EA)
Photo credit: #115504186 Prostock-studio / stock.adobe.com
Published on: 10 November 2014