Crossover closure piston is isolated exercise for the chest muscles, which run on top of portal pulleys pulleys. Movement is helping to build muscle and character finds a place in shaping programs for intermediate and advanced-training.
People with injuries in the shoulder, shoulder girdle, elbow and / or wrist should not perform this technique. Better for them to move to fixed movements, improved control.
Long pectoral muscles, upper head (Pectoralis major, Clavicular)
Front shoulder heads (Deltoid anterior)
Long pectoral muscle, lower heads (Pectoralis major, Sternal)
Small breast muscles (Pectoralis minor)
Biceps, short head (Biceps brachii, short heads)
Rhomboid muscles (Rhomboids)
Wide back muscles (Latissimus dorsi)
Lift the blades (Levator scapulae)
Extras and dynamic stabilizers
Biceps (Biceps brachii, long heads)
Triceps (Triceps brachii)
Brachial (Brachialis anticus)
Constrictor in the forearms (Wrist flexors)
Right abdominal muscle (Rectus abdominis)
Long spinal muscles, (Erector spinae), antagonistic stabilizers
According to the position of the hands (grip):
Grip - grip, focusing on above the heads of major pectoral muscle. Position of hands in closing difficult crossover control on the shoulders in the upper end point.
Parallel grip - this is a classic grip that allows implementation with the greatest severity. Offers a relatively simple control shoulders.
Dynamic, parallel grip - easier control in the upper section, and in the bottom carries the load at peak flexion of the large lower heads of the large pectoral muscles.
According to the amplitude
Full range - wrist to the shoulder height to above and to one another in the lower section. This is the standard range, which offers a relatively easy control of gravity.
Extended range - slightly bending forward and crossing forearms in the lower section of the amplitude. This is a technique for increasing endurance and power inflation. Its focus is on domestic share of the lower heads of major pectoral muscle.
Partial amplitude at the beginning - bodybuilding equipment, rely on active stretching and inflation of the chest muscles with short short amplitudes. Often done at the end of training for breast loading beyond the physical withdrawal in full amplitude.
Breast crossover closure of upper pulley portal
Select the desired weight and grab handles.
Stand in the center of the portal block and lean slightly forward, tighten the muscles of the torso to keep the position.
Gather your hands under your chest and bend them slightly in the elbows.
Fix the shoulders and begin to open and lift your hands under the cables, while inhaling.
Hold the hand position when the height of the wrist reaches that of your shoulders.
Start collecting your hands by moving only the shoulder joints and the shoulders remain stable. Exhale 2 / 3 of the amplitude.
At the end of the amplitude push your shoulders down and back to touch both hands.
Comments and recommendations
Do not let the hand to rise above the shoulders, stop before them.
Perform the movement slowly and without sudden movements.
Keep your elbows in the corner fixed.
Begin pressure from the shoulders and end with a movement in the shoulder girdle and not vice versa.
Crossover closure bodybuilding exercise is used by intermediate and advanced bodybuilding enthusiasts and professionals. Its role is to undergo chest muscles under constant tension throughout the range of motion and to create incentives for hypertrophy. The arrival of the thoracic muscles toning creates such incentives. Volume serial live for the benefit of professionals when preparing for competitions, as they enable a steady increase in the tone of the chest muscles.
Crossover allows for a variety of accents and dynamic modification of the relations between dynamite and synergists during execution. Professionals and advanced bodybuilders use the free portal pulleys to carry the load in the lagging sectors of the chest.
Please help everyone to know about it Share |
Barbell Guillotine Bench Press
Cable Lying Fly, Flat Bench Cable Fly
Cable Standing Fly (Crossover fly)
Close Grip Bench Press
Decline Dumbbell Bench Press
Incline Dumbbell Bench Press
Leaver Chest Press
Peck Deck (Butterfly)
Reverse Grip Bench Press
Bulgarian Squat; Single Leg Split Squat
Butt Lift (Bridge)
Squats, Barbell Squats
Swiss Ball Dumbbell Squat
Swiss Ball Hamstring Curl
Assisted Pull Ups With Bands
Barbell Bent Knee Good-morning
Barbell Lying Row
Basics of Resistance Band Rows
Cable Straight Back Seated Row
Dumbbell Bent-over Row
T-bar Row, Lever T-bar Row
Banana Coconut and Oatmeal with raisins
Chocolate Protein Shake
Cinnamon Toast with Coconut Oil
Cottage Cheese with Homemade Salsa
Eggs with Zucchini
Poached Eggs and Grilled Mushrooms
Sunday Morning Pancakes (serves two once a week)
Asparagus Quiche (contains milk products)
Beef with Broccoli
Barbequed Beef Tenderloin
Parillo Chicken Fingers
Exotic Meat Kabobs
Keema Matar (minced meat and peas)
Pan Fried Red Snapper
Turkey Goulash Chili