Regular training is actually common practice in all sports - so at least one workout a week is inserted to train the body and make it fitter. But this is usually not enough - if you really want to achieve effects, you have to avoid mistakes during training. Unfortunately, even with the Crossover, mistakes occur again and again, which the user does not notice at first. Only in the course of time these mistakes turn out to be irreparable.
Too little variety and too short breaks
A prominent flaw in crossover is the unbalanced variety. The muscles are only ever loaded with the same exercise, the weight remains identical and the repetition sets are consistent. But this requirement does not achieve muscle growth - quite the opposite: growth stagnates and not infrequently leaves the athlete in despair. Here is clearly to use variety in the crossover to address the muscles.
Ideal for this are more complex sets of exercises that work several muscle groups and thus allow for a skillful interaction of the muscle parts. Even a small change, and be it a little more weight load, can be enough to positively influence muscle growth. Nevertheless, the brain also releases more growth hormones because the muscles are subjected to an unusual load - a success that will also become apparent sooner or later. However, it is also important with every exercise: take breaks. So you should not power through to complete exhaustion with crossover. Thus, the last set should be performed cleanly and finally paused for a minute before continuing.
If you don't want to waste time here, you should work on another part of the body during the break.
The most popular mistakes when training with Crossover
It is not only the training with Crossover itself that can be flawed - life alongside sport can also have a negative effect on training success. For this reason, adequate sleep is paramount. Muscles are naturally exhausted after a workout and want to rest. A good, restful and deep sleep that lasts at least 8 hours a day strengthens the muscles and makes them ready for the next work-out.
However, not only sleep is important, but also nutrition and lifestyle. Alcohol and tobacco consumption, for example, only create difficult conditions for building up muscle mass in the best possible way. The reason for this is the lowering of the testosterone level, which blocks the build-up of muscles in the case of excessive alcohol consumption. Also the increased carbon monoxide level of cigarettes hinders the muscle building, is these too little oxygen available.
It is also important to eat well and abundantly. After all, when training with Crossover, the body needs a lot of glucose and amino acids, which ideally restore the strained muscles. Here, a ratio of 4:1 between carbohydrates and protein is perfect. Of course, fluid balance also plays an important role. However, sugary drinks such as sodas block the formation of muscle-building amino acids - water and juice spritzers, on the other hand, form an ideal basis and should be available at all times when training with Crossover.
This should still be observed
Of course, all of this advice is only effective if the crossover is also done consistently. For this purpose, the basic settings of the crossover should be correct, the training weights should be optimally applied and the exercises should be performed according to the instructions. However, overloading and excessive training weights can have the opposite effect. For this reason, crossover exercises are best done with the help of a fitness trainer, who will offer suitable exercises not only to beginners, but also to strength athletes, so that no mistakes can occur during training.
However, it is important to set a goal and strive for it gradually, after all, Rome was not built in a day either. If you don't take on too much and follow these tips, you will see success over time.
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Editors fitnessmarkt.de (EA)
Photo Credit: #115504186 Microgen AdobeStock
Published on: 28 May 2015